Open Gym – Jan 31, 2019

Lisa firing through some KBS!

Come in between 4:30 and 7:30 for open gym.  You can work on anything you like including a workout from the last week:

  1. Push Press 5-5-5-5-5 then 1 minute hollow hold, 1 minunte handstand walk, 1 minute superman hold, 1 minute handstand walk
  2. With a partner complete 2 rounds for time of: 100 wallballs, 30 power cleans (145/100#) while partner does static hold.
  3. Complete 7 rounds  the 3MOM: 9 KBS (70/53#), 7 DB bench, 5 L-sit pull ups
  4. Complete 6 rounds for time of: 60 double unders, 10 toes to bar, 5 thrusters (155/105#)
  5. With a 15 minute running clock complete 21-15-9 reps of bar facing burpees, c2b pull ups then in remaining time find a 1RM power snatch
  6. Back Squat 10-10-10 then 50 pistols NFT

Reminder:  Check the blog tonight for Coach Kehl’s CFE workout.


This Post Has 2 Comments

  1. Kehl

    5k for time (on ice skates).


    10min Ascending Ladder
    200m Row, 20 Walking Lunges
    400m Row, 40 Walking Lunges
    600m Row, 60 Walking Lunges
    800m Row, 80 Walking Lunges

    2 minute rest/transition

    10min AMRAP
    GI Jane (Burpee Pull-Up)
    *Ideally, the pull-up bar is one foot above your reach (per CrossFit Standard)
    *Athletes using bands for pull-ups or ring rows will do 10 burpees then 10 banded pull-ups or ring rows.

  2. Kehl

    Keith 3rds, 63
    Sawyer 3rds, 51
    Faith 2+40WL, 5+2 (6cal bike, 10pu)
    Danielle 2+48WL, 48
    Murray 3rds, 50
    Warnek 3+408m, 58
    Jenn 3rds+50m, 66
    Becca 2+15WL, 🙂 (5 burpees, 5kb 20#)
    KTS 3+240m, 53
    Nick 3+50m, 62

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