Monday, December 28, 2015
Totem Pole
The Ice Bowl registration is live. This year we will be upping the ante for prize money in all 3 divisions. We will also for the first time be awarding the Best Moving Athlete at the Ice Bowl with a $500 reward. We want to reward the athlete that demonstrates the best attention to detail while grinding through the workout. This award can go to anyone in any division. Our main sponsor Aurora BayCare is back to support CFGB with full on site care day of the event. February 13, 2016 is going to go down as the best Ice Bowl yet.
1.) Totem Pole
5 rounds
25 Double Unders
15 Hang Power Snatch 75/55lb
15 Strict Press 75/55lb
*2.) Snatch 60/2, 65/2, 70/2, 75/2, 80/2, 85/1×2
*3.) Power Clean 65/3, 70/3, 75/2, 80/2×2
*4.) Clean Pull 80/3, 85/3, 90/3, 95/3
5.) Squat 75/5, 85/4, 95/3, 100/2
*6.) 10 minute EMOM
Odd: ME Chest to Bar Pull-ups
Even: ME Burpees
*7.) Row session
10 minute warmup and cool down
Row 3 x 1000m at 21, 22 & 23 strokes per minute. Rest 3 minutes between each set
5 rounds
25 Double Unders
15 Hang Power Snatch 75/55lb
15 Strict Press 75/55lb
*2.) Snatch 60/2, 65/2, 70/2, 75/2, 80/2, 85/1×2
*3.) Power Clean 65/3, 70/3, 75/2, 80/2×2
*4.) Clean Pull 80/3, 85/3, 90/3, 95/3
5.) Squat 75/5, 85/4, 95/3, 100/2
*6.) 10 minute EMOM
Odd: ME Chest to Bar Pull-ups
Even: ME Burpees
*7.) Row session
10 minute warmup and cool down
Row 3 x 1000m at 21, 22 & 23 strokes per minute. Rest 3 minutes between each set
You must login above to log your score
Kimberly Nault
14:37 Rx
Feels good to be back after my 4 month hiatus. 😁
23
1
It was GREAT to see you in class v. just GBBC. 😉
Ryan Froelich
15:55/195 BS
Subbed 7 HSPU for 15 SP
25
1
😄Lets remember to try DB options next time.
Theresa Rosenquist
14:10 (scl'd SP)
SP w/ #18 KBs, BS: 135×3, PEC: 5×{20 GH-HE/10 Evil wheels/knee rehab & HSW prog.
0
0
Todd Rocheleau
15:09 @ home
The biggest win was getting all my DU and even going unbroken the last 3 rounds....my shoulders burned out fast!!
16
1
Awesome!