Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Back Squat 5-5-5-5-5 then 10 high box jumps
- “Partner Eva” – 5 rounds for time of 800m run, 30 KB swings (70/53#), 30 pull ups
- Complete 4 rounds for time of 6 DB snatch, 20 yd oh carry, 12 burpees then switch hands
- Complete 30-20-10 reps for time of box jumps (24/20″), toes to bar, power clean and jerks (95/65#)
- Deadlift 2-2-2-2-2 then 5×10 RDL (50%)
- Complete for time 15 thrusters (135/85#), 9 muscle ups, 12 thrusters (135/85#), 7 muscle ups, 9 thrusters (135/85#), 5 muscle ups
Reminder: Coach Kehl is running CFE tomorrow at 4:30. Sign up in mindbody if you plan to attend. Check the comments for the workout!
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CFE @ 4:30pm
8min Emom
3 Burpees
3 OHS (95/65)
Then
50 double unders
40 sit-ups
30 kb high-pulls at 53/35 lb
20 wall balls at 20/14 lb
10 Burpees
20 wall balls at 20/14 lb
30 kb high-pulls at 53/35 lb
40 sit-ups
50 double unders
CrossFit Endurance notes:
ICA CrossFit Endurance shirts are in the works. Once I get final designs and everything squared away, I’ll get the picture/order info together on the blog.
Well that was fun.
9:59 (empty bar thrusters). No place for wall balls.
CFE @ 4:30
Dave 8:16 Rx
Erin 9:17 Rx
Mike C. 13:04 Rx
Lindsay 9:25 (2xSU, 26#, 10#wb, star jumps)
Lombardi 10:38 (12#)
Moira 12:48 (2xSU, 20#kb, 6#)
Betsy 14:35 (35# DL, WB squats, chargers)
Jenn 12:31 Rx
Brooks 11:19 Rx
CFE @ 5:30
Dave 8:16 Rx
Kehl 8:49? Rx