Come in between 4:30 and 7:30 tonight to make up one of the last 6 workouts. This week the choices are:
- Complete 3 rounds for time of 60 sit ups, 40 KBS (53/35#), 20 pull ups
- Back Squat 1-1-1-1 then push jerk 5×5
- EMOM for 20 minutes of 3 power cleans, 3 front squats, 3 push jerks (155/95#)
- Snatch balance 1-1-1-1 then high hang snatch 3-3-3-3-3
- Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: back squats (155/105#) and burpees
- “Open 14.4” – AMRAP in 14 minutes of 60 cal row, 50 toes to bar, 40 wallballs (20/14# to 10/9′), 30 power cleans (135/95), 20 muscle ups
CFE: Reminder that Kehl is running and endurance class tomorrow at 4:30. Sign up in mindbody if you plan to attend!
Community Notes: Happy Birthday Vanessa!
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Happy Birthday Vanessa!!
Happy Birthday Vanessa
CFE Valentine’s Day WOD @ 4:30
Your partner is a Kettlebell (53/35)
100 KB High Pulls
100m Run with your KB
75 KB Squats
100m Run with your KB
50 KB Swings
100m Run with your KB
26 KB Russian Twists (13 each side)
100m Run with your KB
***Everytime you put down your KB, you must do 3 burpees before starting again (even on the run)***
30 minute time cap
Remember, this workout is a LOVE / HATE relationship.
Sicko.
Happy Birthday!
Happy Birthday Vanessa!
HBD Vanessa!
Hey ICA!
Does anyone know a real estate lawyer/attorney? If you do, please email me:
marklkehl@yahoo.com
Just sent you an email, Kehl.
Happy Birthday Vanessa!
Happy Birthday Vanessa!!
Happy Birthday Vanessa!! 🙂
Dave 25:30 Rx+ (100 of each movement)
Erin 20:06 Rx
Rach 19:14 (26#)
Austin 14:09 Rx – 0 Burpees!
Danielle 21:54 (35# kbhp, 26# rest)
Vanessa 17:04 (15#)
Chris 22:04 (26#, 15# twist)
Great Effort!
Thank y’all!