Join us from 4:30 to 7:30 for open gym. You can work on anything you’d like, including making up a workout from this week:
- Power clean 1-1-1-1-1-1-1 then 5×8 KB shrugs AHAP
- Partner interval AMRAP in 16 minutes of: 10 Rt KB snatches, 10 Lt KB snatches, 100m dash
- AMRAP in 15 minutes of: 5 shoulder to overhead (185/115#), 7 strict pull ups, 9 front squats (185/115#)
- Complete 200 burpees for time.
- Back Squat 6×3 (85-90%) then 3×10 double KB swings
- 12 rounds for time of: 4 HSPU, 6 C2B pull ups, 12 air squats
Community Notes: Happy Birthday Shawn C!
Schedule Notes: CrossFit Endurance will be held at 6:00am every Thursday going forward! We hope this schedule change offers a good workout option for our morning WODers. Anyone who wants to complete the Endurance WOD during Open Gym is encouraged to do so. Post a comment with what time you’ll be kicking off, so others can join you!
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Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.
Starting around 5pm
“AdamBrown”
2 rounds for time:
24 deadlifts @295/200LBS
24 box-jumps
24 wall-ball shots @20/14LBS
24 bench presses @195/135LBS
24 box-jumps
24 wall-ball shots
24 cleans @145/100LBS
I’m in.
Looks great! Except would have to reduce that bench press weight – maybe use the 100# clean bar. 135 is almost my max bench press!
So, is that an “I’m in” too? I will likely scale the dead lift weight way down to just move fast.
Sorry, just saw this. I’ll be at the gym from 4-5pm. Still debating endurance versus hero
CFE @ 6:00 (the newest time slot for the school year!)
1600m Run
10 Slam Balls (40/30#)
15 Sit-Ups
800m Run
20 Slam Balls
30 Sit-Ups
400m Run
30 Slam Balls
45 Sit-Ups
I like. More likely closer to 6p than 530 to do this.
same here, erin. I”ll do this at 6pm. might bench though. undecided.
CFE
Chris M. 25:36 Rx
Missy 20:52 Rx+! (1.28mi first run)
Wes 20:40 Rx
Iggy 23:10 Rx+ (50, GHD)
John C. 23:20 (30)
Murray 23:53 Rx+ (50)
Durant 21:45 (30)
What is a wall ball shot?
That’s what the crossfit main site calls a normal wallball.