Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week:
- Snatch Balance 5×1 then Snatch 1-1-1-1-1-1
- “Karen” – 150 wallballs for time (20/14# to 10/9′)
- Complete 5 rounds for time of 8 bar over burpees, 12 back squats (155/105#), 8 HSPU
- Sumo Deadlift 2-2-2-2-2 then 3x10R/10L KB snatch
- Complete 2 rounds for time of: 25 pull ups, 25 KBS (53/35#), 25 push ups, 25 box jumps, 25 floor wipers (135/95#)
- Run 800m every 7 minutes for 4 rounds
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CFE note: Next Thursday (4/13), CFE will be 7:30am
Partner CFE @ 4:30
8 Rounds (4 each)
3 Cleans (85% 1RM)
9 Box Jumps (24/20)
12 Wallballs (20/14)
***Then, when partner 2 is done with their 4th (8th total) rd…
Partner Row
4 Rounds (2 each)
500m Row
***Your rest is when your partner is working***
Any wod with cleans in it is alright by me!! Doing this one at home tonight. No wallballs at home gym so it will be light thrusters for a sub!!
Why the F do you not have Wallballs? …Oh wait…sorry dude…
Anyone that would like to partner up for CFE, I will be available around 5:30 this evening. This looks like fun….
17:52
Patrick Z (105?, 16)
Andrew (105?, 16)
18:02
Mel (115PC)
Erin (115PC)
Brooks (105 squat clean)
22:40
Moira (35, 8# wbs)
Christine (65 :: PC/FS, 2rds 14#, 2rds 12#)