Come in between 4:30 and 7:30 tonight to make up one of the last 6 workouts. This week the choices are:
- Front Squat 6×2 (85%, 2s pause) then max consecutive front squats at 70%
- Complete 5 rounds for time of 10 left arm DB push press, 5 left leg box jumps, 10 right arm DB push press, 5 right leg box jumps then death by strict pull ups
- AMRAP in 8 minutes of 3 power snatches (135/95#), 5 HSPU, 7 box jumps (24/20″)
- Complete 5 rounds, each for time of: 5 bear complexes (95/65#), 200m sprint. Start a round every 5 minutes.
- Complete 5 rounds for time of 20 burpees and 10R/10L OH walking lunges (45/25#)
- Bench Press 10×2 (90%), complete 5 ring dips/push ups/HSPU after each round
Community Notes: Happy Birthday Tanya!!
Schedule Notes: CrossFit Endurance will be taking place at 4:30. Sign up through Mindbody if you plan on attending!
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Happy Birthday Tanya!!! 🙂
Tanya! Happy Birthday!!!!
Happy Birthday
Happy Birthday Tanya!
CrossFit Endurance WOD @ 4:30
5 Rope Climbs
50 squats
50 double unders (DUs)
400m run
4 rope climbs
40 squats
40 DUs
400m run
3 rope climbs
30 squats
30 DUs
400m run
2 rope climbs
20 squats
20 DUs
400m run
1 rope climb
10 squats
10 DUs
400m run
I switched it up considering you did 100 burpees on Tuesday.
Bring socks or cry in the shower.
I cry in the shower all the time. I don’t see what socks have to do with it. #sensitivenewageguy
Happy Birthday Tanya!! 🙂
Happy Birthday Tanya
Happy Tanya Day! I hope you receive those two presents that you are eagerly awaiting!
Happy birthday Tanya!
Happy Birthday Tanya!
Happy birthday!!!!
Happy Birthday!!
Have a great day Tanya!!
Happy birthday Tanya! Miss you! Hurry up and give birth already!
Hope you’re having a wonderful Birthday!
Sooo…classes are cancelled. Does that mean a new Warnek is arriving?
Happy Birthday Tanya!
Happy Birthday Tanya!
CFE
Kehl 22:58 Rx
Dan B. 35:38 (rope sub, 2xsu)
Dave 25:21 (10xslam balls per rope)
Erin 29:21 (sub rope/jumping pull-ups)
Moira 39:15 (10′: scaled some reps/rds, 2xsu)
Peggy 29:20 (1/2 du)
Vince 30:39 (2xsu)
Jess V. 29:10 (2xsu)
Quinn 28:30 (2xsu, dc squats)
Dan S. 30:27 Rx
Steve 33:34 (2xsu)
Sarah W. 29:52 (sub rope, 2xsu)
Mrs. Kehl 30:00 (10′, 200m)
rope sub: 3x – pull-ups, sit-ups, push-ups
Great job today!