Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Bench Press 2-2-2-2-2 then 5×10 hang snatch high pulls
- Valentine’s WOD – 50 reps of KBS (53/35#), sit ups, walking lunges, box jumps, push ups, wallballs, pull ups and burpees
- Complete 5 rounds for time of: 5 power cleans (75%), 7 burpee box jumps (24/20″), 9 t2b
- Complete 5 rounds for time of: 20 box jumps (24/20″), 15 thrusters (95/65#), 2 rope climbs
- 34 burpees for time then 5×5 deadlift (80%) then 50 yds banded lateral walks, 50 good mornings
- 15 minutes of rowing, 15 minutes of prowler work, 15 minutes to complete 50 push ups and 50 sit ups
Reminder: CrossFit Endurance with coach Kehl will be tomorrow at 4:30. Sign up in mindbody if you plan to attend!
Open Notes: Please sign up by tomorrow if you plan on taking part in the ICA Open team competition. If you’re here on Fridays, you’ll be doing the workouts anyway so you might as well sign up on the door to help a team!
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CFE @ 4:30pm
Tabata Endurance:
Double Unders
KB Snatches 53/35 (alternating L/R)
Wallballs (20/14# to 10/9′)
Slamballs (40/30#)
Complete 5 rounds of 60secs on, 30secs off at each station before rotating to the next.
CFE
Erin 300, 87, 97, 80
Mike C. 162, 86, 92, 59
Vanessa 418, 90, 80, 60
Rach 243, 45 (bathroom break), 90, 80
Betsy 131, – , 135 (squats), 66
Brooks 203, 77, 95, 76
Mel 300, 71, 74, 71
Great hustle on the WBs.