Joe Lengel Jr., 57, of Toledo, OH, died on November 19, 2012, of a gunshot wound sustained while opening his gym, CrossFit Intensity. Surviving Joe are his wife of 32 years, Karen; sons, Aaron (Kendra) and Matt; daughter, Mary Beth; grandchildren, Aiden, Kolbrin, Kamden, Atley, Avelyn, Koralyn, Aaron II, Layla and Reis. Joe was preceded in death by his grandson Kelan.

 

HERO WOD (40 min cap)

“Joe”

10 Rounds

10 Thrusters 95,65

10 Bar facing burpees

10 Pull-ups

57 Double unders

 

 

Level 3 – 7 Pull-ups

Level 2- (75,55), 7 rounds, 25 Double Unders or 57 singles

Level 1- (65,35), 5 rounds, 80 singles

 

Coaches Tip – This workout is a doozy, scale as necessary to consistently keep moving.

 

Extra Work

Deadlift

(10-8-6-4-2)

70-75-80-85-90%

-Between sets complete a 50ft handstand walk. Scale to 25 ft or 5 Wallclimbs to work towards the skill. Scale up with an obstacle course if you are great on your hands.

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us? 781.585.3018

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $25/day!

CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us?
781.585.3018

 

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.
 

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