Thursday, April 16, 2020
Smoke em
Well hello everyone! Hope your week has been a good one and even though Friday, Saturday and Sunday have kind of lost their luster with this whole pandemic thing but it’s officially Thursday and another Hero Forged Friday is almost here! Keep posting those scores and recording for the history books that you didn’t just sit there and use this as an excuse to get fat but as an excuse to work harder.
We have the pre-order going for the CFGB Ball Caps. Perfect for the gym or out on the town. (Do people still say “out on the town?”) Please check out the store and once the pre-order ends the hats will be available to ship/pick-up within 7 days.
Have a great Thursday.
We have the pre-order going for the CFGB Ball Caps. Perfect for the gym or out on the town. (Do people still say “out on the town?”) Please check out the store and once the pre-order ends the hats will be available to ship/pick-up within 7 days.
Have a great Thursday.
1.) Smoke em
50-30-10
50-30-10
Start each movement with 5-10-15m Shuttle Run
Kettlebell Swings
GHD Sit-ups
note: shuttle -> kb swing -> shuttle -> ghd -> shuttle -> kb swing -> shuttle…….
note: shuttle -> kb swing -> shuttle -> ghd -> shuttle -> kb swing -> shuttle…….
*2.) With an empty barbell, broomstick, shovel/rake, 2×4
10 Pressing Snatch Balance (feet in receive pos and just drop feet stay put)
30 Heaving Snatch Balance (feet in receive pos dip drive drop feet stay put)
50 Snatch Balance (feet in jump dip drive drop feet move to receive)
*3.) EMOM for 10 minutes
Odd: 7 Strict Pull-ups
Even: 7 Ring Push-ups
*4.) 20 minute EMOM
1 Clean & Jerk @ 70%
*5.) 20 minute AMRAP
15 Good Mornings
10 Single Leg Deadlift, r
10 Single Leg Deadlift, l
15 Standing Back Extensions
Unequipped At Home
1.) 3 Rounds
10 Alt High Knee Side Lunges
20 Pushups into Downward Dog
30 Situps into Front Fold
2.) ROMWOD
1.) 3 Rounds
10 Alt High Knee Side Lunges
20 Pushups into Downward Dog
30 Situps into Front Fold
2.) ROMWOD
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Cody Stelmach
Fundraiser Workout #2: 5:21!!
Beat old score by 22 sec. 🤘 May die trying to get sub 5 min lol
4
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Grace Adler
1,3,5 ✅
Strong rebound from yesterday. Feeling mentally clear to tackle my list of to do’s. 💪
4
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Liz LeCaptain
Yesterday's Home WOD with 35# DB - 5 rounds + 13 pistols
Suck it up & ROMWOD
6
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Pauly VanderKelen
1 mile run warm-up with Laura complete in 7:30
5x5 Front Squat @ 245# every 2:30 no belt / 20 Push-ups, 18 C2B, 16 Push-Ups, 14 C2B, 12,10,8,6,4 Push-Ups, 2 C2B from 4-13-20 complete in 4:49 / Barbell Arm Curl: 8 reps @ 45,55,65,75,85, then 4-4 @ 95#.
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