Wednesday, May 3, 2017
Morning
If we wanted easy we would not do CrossFit. If we didn’t want to be challenged we wouldn’t walk through the doors at CFGB everyday. You are all a part of this gym for a reason, you may not realize it but you are. Hell someday’s we shake our heads and scream. “Why?”… only to be waiting a few hours later for the daily 8 o’clock post of the next day’s workout. Keep your heads held high and keep that smile on your face because you’ve earned it.
Have a great Wednesday.
Have a great Wednesday.
Who won the last challenge???
1.) Every 2 minutes for 14 minutes 3 position Snatch HH,H,F, add load each round
2.) Morning
50-30-10
Deadlift 185/135lb
Hang Power Clean 95/65lb
note: use 1 bar
*3.) EMOM for 10 minutes
1 Legless Rope Climb
15 Wallballs 25/16lb
*4.) 3 rounds
10 Weighted GH Raise
10 Reverse Hyper
2.) Morning
50-30-10
Deadlift 185/135lb
Hang Power Clean 95/65lb
note: use 1 bar
*3.) EMOM for 10 minutes
1 Legless Rope Climb
15 Wallballs 25/16lb
*4.) 3 rounds
10 Weighted GH Raise
10 Reverse Hyper
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Brett Kohout
Run WOD
5 rds, 4 intervals each. Interval pace: jog, intermediate, fast, jog. Interval distance 1000m, 200m, 300m, 100m. Each rd interval #1 distance decreases 200m. 90 sec rest between rds. LLRCs & 50 25# WB
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Brittany Nohr
14:16
Back blew up real quick. Snatch at 115. Gh raise and reverse hyper ec down. 5,4,3,2,1 strict pull-ups and chin ups. Easy 50 cal on assault
4
0
Hilary Krueger
11:39 55# PC 85# DL
Grip is shot.
13
2
Jamie Neubauer
11:13 rx
Snatch ^ 90, EC: 5 rounds of the wallballs and legless rope climbs (about halfway), du/ghds, mu transitions
11
0
Jenni Phillips
13:13 rx
Snatch up to 75#(90% of my 1RM!) Some wall balls some rope climbs
17
0
Jennie Campshure
Finished 30 PC at time cap, RX
Completed the last 10 of each after Cap 😜
6
0
Kayla Duchateau
7:28
Snatch^125# Yesterday's EC with Grant. (We sled pulled the same weight👴🏼)
13
0
Lauren Kalil
11ish RX... not sure, clock stopped.
Up to 85# on snatch...EC with Toni, wallballs and did PU instead of rope climb
12
2
Pauly VanderKelen
8:45
DL - (25,15,10) (15,15) (10) / HPC - Mostly 10s. Some 5s. / *4.) from yesterday's EC with Laura completed in 19:19. Flipped the second heaviest tire. 129 calories total on the Assault bike. / EMOM10 - 10 UB C2B for 100 total! First time completing it UB! / 6 accumulated minutes in plank on hands - 3:00, 1:35, 1:25
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