Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- “Olympic Total” – Snatch 1-1-1-1 then clean and jerk 1-1-1-1
- Complete for time: 50 burpees, 50 deadlifts (135/95#), 50 wallballs (20/14# to 10/9′), 50 push ups, 50 slam balls (40/30#), 5 rope climbs
- Complete 5 rounds for time of: 7 back squats (bodyweight), 7 burpee box jumps (20/16″)
- Sumo Deadlift 1-1-1-1-1-1 then 5×5 GHR
- AMRAP in 11 minutes of 5R/5L KB thrusters (53/35#), 20 KB swings (53/35#), 30 double unders
- Complete 10-9-8-7-6-5-4-3-2-1 reps for time of back squats (60%), c2b pull ups
WOD Notes: Remember to check the comments for Kehl’s CrossFit Endurance class at 9:30 am. Sign up if you plan to come!
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CrossFit Endurance WOD @ 9:30am
Tabata Sprints
20 seconds sprint – 10 seconds rest (repeat for 8 cycles)
–then–
21-15-9
Burpees
Kettlebell Swings (53/35#)
Box Jumps (24/20″)
*After each movement, complete 5 Deadlifts @ 50% 1 rep max
*21 burpees, 5 deadlifts… 21 kb swings, 5 deadlifts… 21 box jumps, 5 deadlifts…etc.
That 21-15-9 looks SPECTACULAR! Damn, Kehl.
Good luck everyone.
Legit. Those will be the world’s hardest box jumps. Love it!
Thanks!
I did this one last week on my own and it was…interesting…haha. Really no where to “rest”
Any chance we’ll be adding a weekend version of this in the future? I would love to give it a whirl but I work during the week.
That’s totally up to Coach Kehl and his availability. There are a few guys that have been meeting up and doing these wods Thursday night if you’re interested!
Hey Vince,
Currently I won’t be offering during the weekends and CFE is just a summertime fling. However, depending on availability and scheduling, it might be offered Thursday evenings in the fall. As Nikki said, feel free to take a try at these Thursday during open gym.
Cheers!
I’m with you, Vince. These would be a nice balance to the short, heavy WODs of Sundaya’ CrossFit Football.
Dana 8:27 (65, 16″, 18#)
Fili 18:17 (225, 20″)
Sarah L. 9:26 (75, 26#)
Murray 13:34 (185)
Erik P. 17:47 (155, 44#, 20″)
Janna 10:45 (75, 16″, 26#)
Steve P. 14:25 (185, Russian)
Julie R. 12:15 (125)
Chris 14:24 (85, 26#, 16″)
Sarah W. 12:48 (85)
Great hustle today! Welcome Dana!!