Open Gym – Mar 21, 2019

The 19.4 headliner heat!

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. “19.4” – AMRAP in 12 minutes of 10 snatches, 12 bar facing burpees (3 rounds), rest 3 minutes then 10 bar muscle ups, 12 bar facing burpees (3 rounds)
  2. Complete 4 rounds for time of 800m run, 30 KB swings (70/53#), 30 wallballs (20/14# to 10/9′)
  3. Complete 6 rounds for time of: 3 power cleans (205/125#), 12 OH backward lunges (45/25#), 24 Russian twists (45/25#)
  4. 3×15 bamboo OHS then 5s pause OHS 1-1-1-1-1
  5. AMRAP in 15 minutes of: 10 cleans (135/95#), 50 double unders, 2 rope climbs
  6. “Diane” 21-15-9 reps for time of deadlifts (225/155#), handstand push ups

Pizza Helen Notes:  Please sign up in Wellness Living for Pizza Helen if you plan to attend this Saturday so that we can have enough pizza on hand!

Reminder:  Check the blog tonight to see what Coach Kehl has in store for CFE!

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This Post Has 8 Comments

  1. CFE @ 5:30
    10min Max Med-Ball Cleans (20/14#)
    *Even Minutes – 4x10yd Shuttle Runs
    *Odd Minutes – 2×10 Walking Lunges
    ————————————–
    10min Death By Cindy (+1 Pull-Up, +2 Push-Ups, +3 Squats)
    0:00 – 1 Pull-up, 2 Push-ups, 3 Squats
    1:00 – 2 Pull-ups, 4 Push-ups, 6 Squats
    2:00 – 3 Pull-ups, 6 Push-ups, 9 Squats
    …Keep Adding 1, 2, 3 to the above movements. When you can’t achieve the complete set of movements in that minute, start back at the 1, 2, 3.

  2. WOD Note: There is a 2-3min rest between WODs.
    Kehl 96 Rx, 2500m Row (post CFE class)
    Warnek 113 Rx, 5-10-15 Rx
    Zach 55 (1/2 sit-ups, 1/2 MBC), 6-12-18 Rx
    Missy 100 Rx, 6-12-18 (Band Push-Up)
    Faith 77 Rx, 4-8-12 (mm)
    Kelly 92 Rx, 5-10-15 (mf)
    Becca 78 (8), 4-8-12 (RR, band push-up)
    Mike D. 🙂 Rx, 6-12-18 Rx
    KTS 113 Rx, 5-10-15 Rx

  3. I call the first WOD, “Baby Giraffe”

    1. Accurate!

  4. Hey Everyone, me again…

    Rocco and I are currently scheduling painting jobs for the upcoming summer. If interested, ask one of us.
    Our Slogan: “No job too big or small, it’s all about tights, rockin’ abs, and swift fam yo!”
    Actually, Rocco is not a part of this business, I fired him after he came up with that slogan.

  5. Hmmmm…slow day on the blog.

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