Open Gym – Mar 14, 2019

Kristen locking out a FS!

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. “19.3” 10 minutes of 200ft walking lunges (50/35#), 50 step ups (50/35# to 24/20″), 50 HSPU, 200ft HS walk
  2. Deadlift 10-8-6-4-2 then 5×10 bent over rows
  3. 3x through AMRAP in 4 minutes of 6 KBS (70/53#), 6 push presses (185/115#), 6 lateral burpees over bar
  4. Complete 4 rounds for time of: 5 unbroken muscle ups, 10 front squats (145/100#), 400m run
  5. Push Press 2-2-2-2-2 then 5 rounds NFT 10 yd bear slider, 10 yd walrus slider
  6. Row each for time 1500m, 100m, 500m

Reminder:  Check the comments to see what Coach Kehl has in store for CFE tomorrow!

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This Post Has 3 Comments

  1. CFE @ 5:30am
    25min Partner AMRAP
    200m Run
    15 Box Jumps (24/20)
    10 KB Squats (53/35)

  2. Athlete performs the 200, 15, 10 reps and then their partner will blast through the 200, 15, 10.
    *1 Round = 200m Run, 15 box jumps, 10 KB squats

  3. CFE
    Kehl – 5 Rds :: 12min (250m row, 35#)
    Vicki – 4 Rds :: 15min Rx+ (24″)
    —————————-
    9+Run
    Ceil (16″)
    Becca (16″, 20#)
    —————————-
    10+5 box jumps
    Mike D. Rx
    Frank Rx
    —————————-
    12+Run (.50+)
    Tyler Rx
    DE Rx
    —————————-
    9+Run
    Robin Rx
    Catherine Rx
    —————————-
    9+Run
    Hannah (16″, 26#)
    Jesse (16″, 35#)
    —————————-
    12+Run (.50 -)
    Zach Rx
    Warnek Rx
    —————————-
    11+6kb
    Kelly Rx
    Missy Rx

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