Open Gym – Mar 7, 2019

Joanna hammering away on the rower!

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

  1. “19.2” 8 minutes to complete 25 T2B, 50 DU, 15 cleans (135/85#), 25 T2B, 50 DU, 13 cleans (185/115#)
  2. Complete for time in any order 10 rope climbs, 100 burpees, 100 cal row, 100 KB snatches (53/35#)
  3. Complete 5 rounds of 30s on, 30s off of: Ring rows, box jumps (high), shoulder to overhead (heavy)
  4. Back Squat 10-8-6-4-2 then 50R/50L oblique crunches (KB or DB)
  5. 21-15-9 reps for time of: DB snatches (70/50#), strict pull ups
  6. AMRAP in 17 minutes of: 20 push ups, 20 box jumps (24/20″), 20 wallballs (20/14# to 10/9′)

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

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This Post Has 3 Comments

  1. Sorry for the delay (Target diaper run).

    CFE @ 5:30am
    10min AMRAP
    250m Row
    10 Sumo Deadlift (185/115)
    ————————
    Rest 3 Min
    ———————–
    10min AMRAP
    15 Burpees
    10 KB Squats (53/35)

  2. Morning! Just wanted to reach out to everyone to see if anyone has been thinking about Kettlebell Kitchen and hasn’t done so yet or may need more meals a week. Currently I am on a meal plan to which I get 5 breakfasts and 1 lunch. On the week of the 18th I am away and wanted to know if someone wanted to pick up my meals to try or need additional. Cost would be $48 for the 6 meals. Message me here or text me 717-487-4529

  3. CFE
    Athlete / Row WOD / Burpee Wod
    Kehl 6 (135# did March 2), 5+18 Rx (did today)
    Steve 6+114 (ski erg), 4+19 Rx
    Kelly 5 (105), 6+10 Rx
    Frank N. 4+94 (135), 5+9 Rx
    Faith 4+130 (95), 5+2 (1min bike)
    Catherine 5 Rx, 5+15 Rx
    PTY 5 Rx, 4 Rx
    Chris 4+176 Rx, 4+9 Rx
    Keith 5+100 (135), 5+8 (44)
    Ceil 5 Rx, 5+7 Rx
    Zack 4+255 (95), 🙂 (35)
    KTS 5 Rx, 6+10 Rx
    Danielle 5 Rx, 5+8 Rx
    Missy 5+120 Rx, 6+11 Rx

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