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Saturday, June 20, 2020

Hammerdown

Community WOD this morning at 8:15am and all are welcome. If you are interested in joining CFGB for our upcoming July On Ramp feel free to stick around the 9:15am regular class so you can see what it is we do outside of the Community WOD.
Have a wonderful Saturday.

1.) Every 1:30 for 6 rounds compete complex of 1 Power Clean 3 Push Press
Rounds 1 & 2 @ 75%
Rounds 3-6 @ 80%
Note: use 1rm push press for %
2.) Hammerdown
3 rounds
10 Overhead Squats 135/95lb
25 Pull-ups
Extra credit
1.) Clean Pull – 4 x 3 @ 95% (of clean)
2.) 2 Snatch Push Press 1 Snatch Balance – 1 x 1 @ 70% (of snatch), 2 x 1 @ 75%, 2 x 1 @ 80%

 

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Alex Ebert
12:15 scaled to 95#
100 Mitch makers w/ 25lb DB’s. 27:14 in morning with work crew. I am so sore....
2
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Justin Bruehl
3:45
185, 195x4x4 cuzzzz i thought last four sets were also 4 reps... 😐
1
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Laura VanderKelen
6:33
PC & PP ^105#
4
0
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Pauly VanderKelen
5:19
All OHS UB / Pull-Ups went from 10-10-5 to 5x5 to 3s and 2s / 1.) complete with 2 sets @ 195, 2 sets @ 205, and 2 sets @ 210# / 5x4 Pause HBBS @ 225# / 3x25 Strict GHD Sit-Ups with Torso Rotation / Straight-Legged DL standing on 45# plate: Sets of 10 @ 135,185,205, and 225#.
0
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Ryne Koehler
6:41
4
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Sylvia C
I finished it. Very slowly.
115-120 complex. Free wod with Kenzie
3
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Theresa Rosenquist
REST DAY!!
My arms!! 🙀 My neck! 🙀😄->> 4.3 mile walk
6
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Tom Fameree
6:26 @ 115#
Up to 175# c & pj
4
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