Make Up Day – Jul 7, 2016

Tyson ripping through some thrusters!
Tyson ripping through some thrusters!

Come in between 4:30 and 7:30 to make up one of the last 5 workouts.  This week the choices are:

  1. Power clean 1-1-1-1-1-1 then AMRAP in 2 minutes of HPC (65% 1RM)
  2. Complete 6 rounds of 40 seconds on, 20 seconds off: thrusters (115/75#), pull ups, 6×20 yd shuttle run
  3. AMRAP in 12 minutes of: 6 strict HSPU, 9 toes to bar, 12KB swings (70/53#), 15 double unders
  4. Overhead Squat 5-5-5-5-5 then then AMCRAP overhead squats (60%)
  5. AMRAP in 3 minutes of: rope climbs, box jumps, tire flips, pistols, keg/stone to shoulder

CFE Notes:  Coach Kehl will be running CFE tomorrow at 7:00 am.  Check the comments for the workout.

Community Notes:  Happy Birthday John M!

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This Post Has 10 Comments

  1. Happy Birthday, John!!

  2. Happy Birthday John!

    CFE @ 7:00am
    1 Mile Run
    100 Double Unders (300 Single Unders)
    75 Sit-ups
    50 Pull-ups
    25 Burpee Box Jumps (20/16)
    1 Mile Run

  3. Happy Birthday John!!

  4. Coaches Change!!!
    100 Double Unders (300 Single Unders)
    800m Run
    75 Sit-ups
    800m Run (reverse route)
    50 Pull-Ups
    800m Run
    25 Burpee Box Jumps (20/16)
    800m Run (reverse route)

    You are still running 2 miles, I just broke it up to 4x800m.

  5. Happy birthday John!

  6. CFE
    Brooks 32:24 (row, 25 pull-ups/25 push-ups)
    Fili 36:41 (row, 25du/150su, 25 strict pull-ups)
    Kelly D. 39:50 (300su, 25pulls:P/ 15 push-ups)
    Nikki 36:29 (300su, 2xmf/RR, step-ups)
    Alyssa 36:29 (300su, P)
    Amanda 40:10 (300su, P/mm)
    Missy 27:37 (300su, 38pull-ups)
    Dan S. 29:20 Rx
    Rach 30:39 Rx
    Mike C. 33:33 Rx

  7. Hey folks. Anyone looking for a wetsuit? I have a full suit that I’m looking to get rid of. It’s made by Zoot and is a size Medium/Large (yes, it’s not large and not medium, kind of like the t-shits the guys are fond of Schmedium)

    I have perhaps gained a few pounds since I first bought it, all muscle I’m sure. Only used a few times, in great shape. Hit me up if you are interested. I’d attached the picture of me in it recently but thankfully you can’t attach pics on the blog.

    Love, hugs and kisses


    1. Just a few?

  8. Happy Birthday John

  9. Thanks guys!

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