Come in today between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- AMRAP in 8 minutes of 10 back squats (135/95#), 10 push ups. Rest 5 minutes. Then AMRAP in 8 minutes of 5 power snatches (135/95#), 10 burpees
- 10R/10L KB arm bars (53/35#) then Overhead Squat 1-1-1-1-1-1-1
- Complete 6 rounds for time of: 7 KB swings (88/62#), 21 double unders, 20 yd bear crawl
- With a partner, complete 2 rounds for time of 1000m row, 50 DB thrusters (30/20#), 30 pull ups
- Complete 5 rounds not for time of: max reps front squats (75%), max consecutive toes to bar
- AMRAP in 20 minutes of: 400m run, 10 clean and jerks (135/95#)
Schedule Notes: Remember that Kehl’s CrossFit Endurance class is moved from 9:30 to 9:00 am today. Make sure to sign in to MindBody if you plan on coming!
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9am CFE
6 x 200m run (or row)
90sec rest between rds
Then
12min AMRAP
50 double unders (100 singles)
40 sit-ups
30 box jumps
20 Overhead squats (45/33)
10 Toes to Bar
1. I might have to bust out my Cardinal O’Hara track uniform circa 1993 for this one. I’m sure it still fits.
2. I hope I can make this tomorrow morning, if not does anyone want to do this tomorrow evening closer to 7ish
3. Every day should have a picture of Chase. #morechase
He’s flexing. No one needs that much tricep when they row.
“See me rowing? Tri and stop me.”
Update to the CFE Wod:
If you are making this up tonight, please make note of the new box jump heights…
The box jumps are 20″ (male) & 16″ (female)
Athlete: # of Rounds + how many reps into the next Round
Duris 2+40 (SU, step-ups, FS, T2P)
Fili 1+106 (SU)
Rod 2+91 (SU)
Julie R. 2+5 (SU, T2R)
Steve P. 1+120 (SU)
Adam S. 1+110 (SU)
Jess V. 2+79 (SU)
Quinn 1+111 (T2R)
Sarah W. 2+60 (SU, T2R –> T2P)
Mel 1+127 (T2R)
Guy 2+91 (SU, T2P)
Great hustle this morning!