Whiteboard Search
Sunday, March 22, 2020

Plywood

Today’s workout was one of my favorites while I was in Afghanistan. I look forward to doing this at CFGB and not at MSS Sultan on plywood! 
Note to home WOD participants: If you’re able to, we highly recommend everyone go to the store (or order online) a 50/35lb Dumbbell for themselves. This is probably the single best piece of equipment to use for home workouts. That being said, we will start programming At Home WODs utilizing these. Also, after this whole thing blows over, we’ll buy them from you if you don’t want them!
Have a great Sunday!
7am-8:30am
Grant Soletski 11:00AM on Mar 21, 2020
Megan Vogel
Megan Vogel 11:04AM on Mar 21, 2020
Cassie
Cassie Christianson 11:24AM on Mar 21, 2020
Adam Thyssen
Adam Thyssen 1:06AM on Mar 22, 2020
This old man
Tom Fameree 1:13AM on Mar 22, 2020
TKO
Tyler Kohout 1:33AM on Mar 22, 2020
Hartmann
Michael Hartmann 4:20AM on Mar 22, 2020
8:30am-10am
Grant Soletski 11:00AM on Mar 21, 2020
Austin and I will be there!
Ashley Kutz 11:04AM on Mar 21, 2020
Ian
Ian Wilson 11:18AM on Mar 21, 2020
Nolan Wilson
Nolan Wilson 11:19AM on Mar 21, 2020
Cody
Cody Stelmach 11:38AM on Mar 21, 2020
The Fonz
Nick Fonti 4:02AM on Mar 22, 2020
Mike
Mike Oldenburg 12:57PM on Mar 22, 2020
1.) Plywood
21-15-9
Deadlift 225/155lb
Bar Facing Burpees
*2.) 10 minute EMOM
Odd: 10 Strict Press @ 50%
Even: 1 Legless Rope Climb
*3.) 7 minute AMRAP
Add 1 rep each round until time cap
1 Hang Clean 155/105lb 
1 Bar Muscle Up
Note: it doesn’t say anything about it being a power clean
*4.) 3 rounds 
15 Reverse Hyper
10 Back Extension
At Home:
1.) 10 min AMRAP
15 Thrusters with broom
10 Sit-ups 
2.) 3 Rounds
:30 High Knee Side Lunge, per side
1 min Straddle Sit

You must login above to log your score

Cassie Christianson
5:36
Hang clean and bmu work
5
0
Cancel
Cody Stelmach
4:38 RX
Thank you for keeping the gym open!
3
0
Cancel
Ian Wilson
4:24 RX
Thanks for the motivation Megan! You too Cody!
3
3
Dang it. I should go re do. ;)
Megan Vogel
Jk. Nice work!!!!
Megan Vogel
💪
Cody Stelmach
Cancel
Jason Nobles
7:40
0
0
Cancel
Kelsey Waack
Home wod
0
0
Cancel
Megan Vogel
4:44
HC/BMU. CORE.
3
0
Cancel
Pauly VanderKelen
Rest Day
Food Prep / Physics 2 HW
0
0
Cancel
Sylvia C
🏡
10 rounds: 5 strict pull ups, 5 strict HSPU, 10 v-ups, 10 hollow rocks
2
0
Cancel
Theresa Rosenquist
Yesterday’s 1000mi
1R + 659 m SkiErg (then just finished it out 33:33); SkiErg 1609m v. Run. Then PEC: 3x{15 Sq/10 push-ups/15 #25 GHHE/15 GHSU -> little KB complex: 3 SA KBS/3 Cln/3 SP/3 Sq -> repeat on Left side.
3
0
Cancel