Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- EMOM for 20 minutes hang clean (80-85%)
- 200 burpees for time
- Complete a round every 90 seconds of: 120 yd sprint, 5 clean and jerks (205/125#), 10 slam balls (40/30#)
- bench press 5×3 (80%) then 5×5 weighted ring dips
- Complete 25-20-15-10-5 reps for time of KB swings (53/35#), pull ups
- Partner Interval AMRAP in 15 minutes of: 10 wallballs (20/14# to 10/9′), 10 slam balls (40/30#)
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CFE Wod will be up shortly…
That picture is blurry and out of focus right? I’m not losing my eyesight correct?
Yes it’s blurry. John took it after climbing the rope to get a higher perspective. I’m sure the rope was moving during the photo
At least there isn’t some stupid filter
I think it is a filter. The “Big Foot” filter.
CrossFit Endurance Calendar:
July 16 – 9:30am
July 23 – No CFE (cancelled)
July 30 – 4:00pm (no morning CFE)
Aug 6 – No CFE (cancelled)
Aug 6 – No CFE (cancelled)
Future dates/times to be determined
——————————————————
JULY 16 CFE Wod
4 Rounds
“Choose Your Own Adventure” + 200m sprint
60sec rest
*Choose Your Own Adventure Options (you choose what you want to do before the 200m sprint. All 4 rounds will be same option).
1. 40yd Walking Lunge
2. 20 air squats + 20yd Walking Lunge
3. 20yd weighted walking lunge (53/35#)
4. 10 goblet squats (53/35#) + 10yd weighted walking lunge (53/35#)
10min rest…Then…
10min AMRAP
3 Power Cleans (155/105#)
6 Burpee Box Jumps (20/16″)
9 KB Swings (53/35#)
D’oh!
August 13th is canceled too (had Aug 6th twice)
There are DELICIOUS cupcakes in the fridge from Joe Sikora’s restaurant: Euro Delights in Skippack! Help yourself!!!
Make sure to eat them before the CFE workout. You definitely won’t pukie from this one!!
Mike C. 5+3 Rx (adventure 4)
Duris 4+2 (135, 24″ SU, Rus) (adventure 4)
Fili 3+9 Rx (adventure 2)
Sarah L. 6+3 (65) (adventure 4)
Moira 6+3 (40, 26) (adventure 4)
Chris 4+3 (85) (adventure 4)
Joe W. 4+5 Rx (adventure 1)
Sarah W. 5+9 (85, 18.5″) (adventure 4)
KK 5+1 (85) (adventure 4)
If you are doing this at barbell, you must do the “Choose Your Adventure” first. It makes part 2, that much better! I will be here to monitor.