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Thursday, January 30, 2020

Kai

The Hero workouts are a pretty amazing way to pay tribute for our lost brothers and sisters who died serving their country, from serving in the military to serving the public patrolling the streets, fighting the fires and providing medical assistance to those in need. I will be forever thankful to CrossFit for opening my eyes to these men and women who are often forgotten and I am proud to be able to share these tributes with you all. 
Please join us this Friday at any of the evening classes to do the Hero WOD and afterwards, feel free to bring refreshments, adult or non-adult, hang out, cheer on your fellow members, and toast that weekโ€™s hero whom we have dedicated this workout to. Great opportunity to hang out and socialize with your fellow members of CFGB!
Have a great Thursday!
What the...
Bruce Hoffort 11:42AM on Jan 29, 2020
Wow, thatโ€™s an old picture. I look like Iโ€™m enjoying myself at least... ๐Ÿคจ
Jake Plennes 1:00AM on Jan 30, 2020
I was commenting about the workout Jake. Youโ€™re a machine.
Bruce Hoffort 2:23AM on Jan 30, 2020
Haha, I figured you were just questioning the mustache choice.
Jake Plennes 3:29AM on Jan 30, 2020
This looks fun. Bummed Iโ€™m missing it. Will def try to make it up next week!
Megan Vogel 6:46AM on Jan 30, 2020
1.) Kai
2000m Row
15 Snatch 115/85lb
30 Toes to Bar
15 Snatch 115/85lb
2000m Row
**if time allows complete no. 2 in class**
2.) EMOM for 10 minutes 1 Strict Press, start at @ 80% add load after round 5
*3.) 21-15-9
Deadlift 225/155
Pull-ups
*4.) Every 2 minutes for 10 minutes from floor Snatch Complex of: 
1 Pull to LH 1 Pull to H 1 Pull to HH 1 Snatch @ approx 70%
*5.) 3 rounds
20 Back Extensions 
15 Reverse Hyoer
20 Weighted Hip Extension

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Ashley Peterson
26:54
Presses at 110 lbs
7
0
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Bradley Boockmeier
26:58. Literally hacking up a lunge right meow. Hopefully not getting a cold.
Strict press up to like 12 pounds because I hate strict press.
7
0
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Cody Stelmach
23:08 RX
WOD 1 + WOD 2 w/Sal
7
0
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Derek Zehms
23:00 rx
Strict press @ 155
6
0
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Dusty Neubauer
26:02
10
0
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Erin Briggs
27:28. Woof. Strict Press: 85lbs.
9
0
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Grace Adler
29:55
65# snatch. SP 100#.
8
0
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Grant Soletski
27:42 95lb
Fun times
3
0
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james macco
31:09 woof
There were a couple of power snatches sprinkled in.
9
2
Iโ€™m glad you got this snatchies figured out! Weight was almost coming off.
Theresa Rosenquist
Yeah, it usually takes me a good 5 attempts to square my shit away. lol!
james macco
Cancel
Jim Koehler
28:02 at 95#
SP up to 195#
7
1
Crushed you.
Grant Soletski
Cancel
Justin Bruehl
22:35
Ouch m'butt
10
3
๐Ÿ‘Š๐Ÿ‘Š๐Ÿ‘Š
Theresa Rosenquist
Want me to rub it?
Bradley Boockmeier
๐Ÿ™Š๐Ÿ™Š๐Ÿ™Š
Justin Bruehl
Cancel
Justin Peterson
20:25
10
0
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Michael Hartmann
25:20 scaled to 95#
Presses to #125
2
0
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Pauly VanderKelen
21:22
1:47 - 1:50 Row / All singles for snatches / 10-10-5-5 for T2B / Snatch singles / 1:57 - 1:45 Row / 2.) 5x1 @ 145# / 5x1 @ 155# / Kari Pearce Ab Routine - 2 rounds: 1 minute of work for each movement Flutter Kicks, Wall Walks, Tap Crunches, Floor Thrusters, Rolling V-Ups.
0
0
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Ryne Koehler
29:26
115 strict press
6
0
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Scott Adler
23:18 (55#)
1
0
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Sylvia C
Mobi
Lity
5
0
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Theresa Rosenquist
Rest Day
#howconvenient
10
0
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Tim Houge
27:45
Presses at 115
8
0
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Timm Uhlmann
23:47
Presses @115 building to 140
5
0
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