Daily WOD – Jan 19, 2017

This is what unreasonably fast burpees look like!
Caine knocking out unreasonably fast burpees!

Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week:

  1. Front Squat 1-1-1-1-1-1 then EMOM for 4 minutes of 25 wallballs (20/14# to 10/9′)
  2. Complete 8 rounds for time of 5 DB thrusters (50/35#), 10 Russian twists (45/25#), 15 KBS (70/53#)
  3. Complete in any order 100 burpees, 100 DB power snatches
  4. AMRAP in 17 minutes of 10 C2B pull ups, 10 Rt/10 Lt walking lunges, 10 box jumps (24/20″)
  5. Rack Pull 1-1-1-1-1 then 5×8 bent over rows

Reminder:  CFE is back on tomorrow with Coach Kehl at 4:30.  Check the blog tonight for the workout and sign up in Wellness Living if you plan on attending!

Schedule Notes:  This Sunday the 10:00 am football WOD has been moved to 8:00 am.  We apologize for any inconvenience this may cause!  Changes have been made in Wellness Living.

Community Notes:  Happy Birthday Sara K!

 

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This Post Has 3 Comments

  1. 3 Rounds
    800m Run
    60 Double Unders
    40 KB Swings (53/35)
    20 Wallballs (20/14# to 10/9′)

  2. Great pic

  3. Sigal 28:53 (2xsu, Russian)
    Patrick M. 31:21 (2xsu)
    Steve 29:04 (Russian)
    Vanessa 🙂 (row, 20 slamballs, 20, 8)
    Brooks 27:33 (30cal Bike)
    Lombardi 30:05 (8′)
    Bri 29:25 (2xsu, 26)
    Chris 🙂 (2xsu, 26)
    Betsy 28:45 (45-60du, 26, 6)

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