1.) Mr. Niceguy ☠️
12 minute AMRAP with 30/20lb Dumbbells
10 Step ups 20”
20’ 1 Arm Overhead Lunges (regional standards)
30 Front Rack Squats
2.) EMOM for 6 minutes 3 Back Squat @ approx 75%
*3.) 7 minutes Sled Pull 200/100lb
Note: I have a new setup for you all.
*4.) Every 2 minutes for 5 rounds 3 Power Snatch @ High Hang adding load each round start @ approx 60%
Note: High Hang is in the actual Pocket 3 down 1 forward
*5.) With a partner
1000m Sandbag Carry (100m door to door) 150/100lb
Note: Each Partner carry’s 100m and bag cannot hit the ground transitioning from one another. If bag touches ground at any time complete 6 alternating Sandbag Over Shoulder
*6.) 21-15-9
Wallball GHD sit-ups
1 minute Plank Hold
12 minute AMRAP with 30/20lb Dumbbells
10 Step ups 20”
20’ 1 Arm Overhead Lunges (regional standards)
30 Front Rack Squats
2.) EMOM for 6 minutes 3 Back Squat @ approx 75%
*3.) 7 minutes Sled Pull 200/100lb
Note: I have a new setup for you all.
*4.) Every 2 minutes for 5 rounds 3 Power Snatch @ High Hang adding load each round start @ approx 60%
Note: High Hang is in the actual Pocket 3 down 1 forward
*5.) With a partner
1000m Sandbag Carry (100m door to door) 150/100lb
Note: Each Partner carry’s 100m and bag cannot hit the ground transitioning from one another. If bag touches ground at any time complete 6 alternating Sandbag Over Shoulder
*6.) 21-15-9
Wallball GHD sit-ups
1 minute Plank Hold
You must login above to log your score
Ashley Peterson
5+ 40’ lunges
185 BS (not good math) Running, hip ext/ reverse hyper/row EC from Monday, snatches from today
14
0
Brandon Doege
3 rds +2 step ups, BS 275#, 3) 4 sled pulls, 5) 1000m 150# sand bag with Chris
9
0
Bryn Odberg
4 + 6 squats
150# BS; 5x1 DL (failed 2 or attempts @ 237.5#); 21-15-9 10# wb GHDs w/ planks; 21-15-19 ring push ups & AB cals; sled pulls; barbell
11
0
Christopher Adam
4+10’; 255#
21-15-9 Wallball ghd 1min plank hold 1000m sandbag carry 150# partner with Brandon Quads cashed!
13
0
Danielle Sherman
I haven't seen you all since Thursday :(
Good luck getting rid of me tomorrow night!!!!
12
0
Derek Zehms
✅
Did tons of fun things and hung out with great people. Just another day at CFGB. Can’t wait to see what tomorrow has in store! Speaking of that it’s 8:20....
6
6
8:33. WOD up yet?
I mean 9:69
8:50 says nope
8:51... still waiting
Now it’s 8:27.......🤔
My bet is on 9:20
Justin Peterson
4 + 15 Squats
315lb back squats. Combined last 2 sets for set of 6. Metcons and no belt.
7
1
Majin JTP
Kelly Bruehl
4+13 squats
200 back sq, 7 min sled pull, Pow snatch emom 115, 300m dball carry, Wallballs ghd/plank
7
0
Krystal Lowney
Timberwolf Crossfit
Running DT...400m at the beginning of each round.
16
2
I didn’t mind it, gave me a chance to catch my breath between rounds. I only did 85# versus 105#.
Not sure what to think about the added run. How was it?
Liz LeCaptain
4 + 4 squats RX except 10# for bun shoulder
175# BS + #4 with hang Clean instead of snatch + shoulder mobility
2
0
Pauly VanderKelen
Rest Day
Worked until 7:00 p.m. for Project 2222/2223. Discussion post submitted for E&S when I got home. Mr. Niceguy and squat EMOM completed on 6/13/18.
2
0
Sylvia Christensen
4 + 4 squats, 175# BS
HH power snatch 85-100#. 7 min rope pulls ✅ 5 rounds 100m sandbag carry, 5 alt over shoulder W O O F. 5 rounds: 6 strict banded ring dips, 6 hips to rings
14
0
Theresa Rosenquist
2R + 15 squats**
**only shortened the box (16") & nothing OH!! BS: #100. DL: 5×5 #155, played w/ sled pulls (#100)... T-O-A-S-T! (pre: XOSymm✓!)
11
0