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:
- Push Press 5-5-5-5-5 then 1 minute hollow hold, 1 minunte handstand walk, 1 minute superman hold, 1 minute handstand walk
- With a partner complete 2 rounds for time of: 100 wallballs, 30 power cleans (145/100#) while partner does static hold.
- Complete 7 rounds the 3MOM: 9 KBS (70/53#), 7 DB bench, 5 L-sit pull ups
- Complete 6 rounds for time of: 60 double unders, 10 toes to bar, 5 thrusters (155/105#)
- 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
- Back Squat 10-10-10 then 50 pistols NFT
Reminder: Check the blog tonight for Coach Kehl’s CFE workout.
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5k for time (on ice skates).
Sike!
10min Ascending Ladder
200m Row, 20 Walking Lunges
400m Row, 40 Walking Lunges
600m Row, 60 Walking Lunges
800m Row, 80 Walking Lunges
etc…
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.
CFE
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