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Tuesday, August 7, 2018

CrossFit HQ Workout of the Day 180807

I think Justin decided to have a little fun with you all tonight but if you all recall last nights post it stated we are using CF HQ WODs for the week and it’ll be posted a little late. So here is the workout for tomorrow. Just an FYI it was really good to see you all today in the gym, it’s been a while. I look forward to catching up with you all now that life is back to regular????
Happy Tuesday. 

**Gymnastics will be at 4:00pm today and moving to daytime hours to be posted later**

Wut?
Brett Kohout 1:04AM on Aug 7, 2018
That’s not what the crossfit.com site says 😂
Amanda Zeamer 1:06AM on Aug 7, 2018
Is this now a running club?
Jordan Waack 1:11AM on Aug 7, 2018
Are you not running enough for the running club?
Timm Uhlmann 1:14AM on Aug 7, 2018
Can I scale it in my Explorer?
Bruce Hoffort 1:14AM on Aug 7, 2018
Can we row?
Nate Hall 1:23AM on Aug 7, 2018
With a vest?
Nate Hall 1:24AM on Aug 7, 2018
The day NO ONE showed up to the gym 😆
Megan Vogel 1:34AM on Aug 7, 2018
Sweet, I can finally test my 50k time
james macco 1:37AM on Aug 7, 2018
So is it the 50k, then 500 burpees? I’m confused
Dusty Neubauer 1:44AM on Aug 7, 2018
So boring for the coaches...
Erin Buntin 1:47AM on Aug 7, 2018
This is now the third change. 10k, 50k, 500 burpees. Wonder what’s next?
Amanda Zeamer 1:50AM on Aug 7, 2018
Grants version of “Chaos”
Erin Buntin 1:52AM on Aug 7, 2018
Complete as many rounds as possible in 15 minutes of: 21 GHD sit-ups 14 single-arm dumbbell push jerks
Mike Macco 1:53AM on Aug 7, 2018
CrossFit HQ Workout of the Day 180807
Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 single-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

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Alyssa DeNoble
5rds 40#
1
0
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Amanda Zeamer
6 + 6ghd
25#
14
0
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Ashley Peterson
6+6 KBs
KBs subbed for GHDs, 55# DB
0
0
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Betsy Soletski
6 + 18 GHD’s. 35#
5
0
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Bill Binsfeld
4 + 21 sit-ups, 75#
GHD for 4 rds, AbMat Sit-ups for last rd.
4
0
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Bradley Boockmeier
5 + 15 GHDs (85#)
13
0
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Brett Kohout
5 + 7 GHD @ 65# DB
8
0
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Bruce Hoffort
5 even
40#, 1/3 GHD, 2/3 abmats
12
0
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Bryn Odberg
7 + 3 GHDs 45#
10 min emom 3 strict press 65#; 3x15 Reverse Hyper; Saturday’s WOD
0
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Chris Ness
5 + 27 #70lb
1
0
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Christopher Adam
5+24 70#DB
Back squat- 3.2.1.1 225,255,275,315 E2M power clean/pushpress X2 Squat clean/Split jerk x1
11
0
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Chuck Brehm
6 + 7 jerks @ 100#
5
0
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Cody Stelmach
6 +3GHD (65#)
Did 150 GHDs the day before ☠️
6
0
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Emma Waack
4+12 GHD; 40#
13
0
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Eric Hansen
4 + 4 jerks 55# situps
12
0
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Grace Adler
6+9DBJ
30#
10
0
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Hannah Fameree
6 rd, 25# DB
13
0
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Jake Plennes
6+5 PJ (70#)
Did reverse order of movements.
1
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Jason Haw
5 rounds...2 seconds to spare! Not quite a full GHD, a little past parallel and 30#
1
0
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Jenni Phillips
4 + 13 jerks 35#
9
0
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Justin Peterson
4+21 GHD @ 90lbs
5
1
💪🏽💪🏽💪🏽💪🏽
Sylvia Christensen
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Kelsey Waack
5 + 4 k2e 35#
11
0
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Krystal Lowney
7 + 5 ghds 25#
At home.
12
0
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Laura VanderKelen
5+5 ghds 55# DB
P. S. Games workout 17:59 (800m row, 600m ski, 40 dB squats 20#)
12
0
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Lauren Kalil
5 + 3 GHDS 55#
Clean and jerk complex 110#, BS up to 237#, ring rows/dips/HSW, strict wide grip pull-ups/bench press
10
0
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Liz LeCaptain
6 + 6 GHD 40#
15
0
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Megan Vogel
7 + 20 GHD’s
35# DB. Tried to catch Mike and beat Nate. 1 of the 2 happened. 😜. Squat Clean EC. Muscle Up practice.
13
1
My goal was to catch you!!! 1 more minute is all I needed!!!!
Nate Hall
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Michael Heim
7 + 6 jerks (65#)
12
0
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Nate Hall
7+15(20# med ball sit-ups/60# DB)
13
0
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Paula Soletski
5+12 jerks,25#.
12
0
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Pauly VanderKelen
6 + 14 GHD sit-ups with a 75# dumbbell
EMOM10: 1 rope climb wearing a 20# vest / Yoke walk strength work in 36 foot increments: 45s, 45s & 25s, (2) 45s on each peg, (2) 45s and a 15 on each peg.
0
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RaLinda Lamberies
6+17 GHD
30# db
11
0
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Ryan Froelich
5 + 1 GHD (50#)
12
0
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Scott Adler
6+5dbp (35#, ghd to //)
1
0
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Sylvia Christensen
7 + 13 GHDS (45#)
8 rounds: 1 snatch + 1 snatch bal + 3 OHS (115x4, 120x4)
14
0
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Theresa Rosenquist
8R + 21 GHSU**
**1/2 ROM on GHSU/14 threaded KB Lunges (#26), 2k C2: 9:47.9 (mod eff.); XOSym, 25' BFR Ass.Bike; PPP ×2}×3; LCB smash.
10
0
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Timm Uhlmann
10 km run
6 rnds +1 ghd 50#. 3 rounds 10 box jumps + 5 bench press. more handstand walk work
4
0
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Troy Foley
5 + 14 GHD (70#)
11
0
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Yvonne Otero
7 + 4 sit ups, ab mat sit ups, 12#
11
0
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