Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are:
- Deadlift 5-3-3-2-1-1 then 3x10R/10L walking lunges (30% 1RM deadlift)
- Complete 4 rounds for max reps in a minute of clapping push ups, walking lunges (45/25#), Russian twists (45/25#), rest
- “Nasty Girls” – complete 3 rounds for time of 50 air squats, 7 muscle ups, 10 hang power cleans (135/95#)
- Bamboo bench press 20-20-20 then bench press 1-1-1-1-1-1-1
- Complete 3 rounds not for time of: 10 box jumps (AHAP), 20 deadlifts (60%), 10 L-sit pull ups
Schedule Notes: Don’t forget that today at 9:30 is the first CrossFit Endurance class at ICA being run by Coach Kehl. He will be posting the WOD to comments shortly! Sign up in mindbody.
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CrossFit Endurace WOD
5 Rounds
200m sprint
15 unbroken wallballs (20/14#, 10’/9′)
10 burpees
Rest 2 minutes between rounds
-then-
“Cash Out”
5min EMOM (every minute on the minute)
100m sprint
Looking forward to the first CFE class! Feel free to make this up during Open Gym!
Damn normal 9-5 job. This looks AMAZING!!!!
Anyone want to go on an easy trail run down at Lock 60 tomorrow? I am going at 5:00 and Erin is going with a non ICA (temporary condition) friend around 6:30.
I will tell you that my expected pace will be around 10 min miles. Looking to get 4 miles in.
I would have loved to join you, but I don’t get out of work until 4:30, and I’m in KOP. :-/
Not sure if this is the best place to post this and I know it’s short notice, but is anyone interested in running a Spartan Super on July 11th in Palmerton, PA? My buddy broke his hand and dropped out. I don’t mind going alone but it tends to be more fun with teammates. Plus, if I die out on the mountain somewhere, at least my body will be found. 🙂
Vince, Great place to post this. Erin and I will be on vacation, but there are a few obstacle/adventure/mud runners in the crowd…
Fili 2:16, 2:56, 3:29, 3:48, 3:05 Rx
Erik P. 2:28, 2:20, 2:41, 3:10, 3:17 (row, 14#)
Julie R. 2:21, 2:08, 2:20, 2:57 (wb fail), 2:30 Rx
Jess V. 2:12, 2:07, 2:17, 2:31, 2:21 (12#)
Sarah W. 1:58, 2:11, 2:37, 3:00, 2:47 (row)
Mel 2:09, 2:23, 2:57, 3:09, 2:50 Rx
Great job!!
Great class Kehl!
Enjoyed the class!
Great Class Coach. Enjoy is not the word that comes to mind, but it was definitely a healthy workout.
I’m with Erik. I felt good like 2 hours later when I finally recovered.
I loved the endurance class! Can’t wait until next week!
Can’t join you for the Endurance Wods, but please keep posting the workouts, Mark. I’ll do them on my own, if I can. This looks like an awesome class. Bummed that I can’t be there.
🙁