Whiteboard Search
Thursday, January 2, 2020

Krampus

Beer Mile went down on New Years Eve and it was a great turnout! 1st Place Justin Bruehl/Erin Buntin 2nd Place Alex Kasten/Betsy Soletski 3rd Place Mike Green/Alyssa DeNoble, well done everyone. Next Beer Mile, High Noon, July 4th with new female Rx standards 8oz Budweiser Shorties.
We are officially 10 years old this coming October and we would love to celebrate this coming year with all the old faces that have come through the doors of CFGB. If you’ve drifted away and are interested in coming back please stop in anytime for a workout as we would love to see your faces!
Saturday officially begins the next phase of programming but until then lets enjoy some workouts from the past. This workout is from December 21, 2016.
Happy first day of training at CFGB in 2020!

1.) Every 2 minutes for 5 rounds complete Snatch Complex Floor to hang, floor to High hang, snatch, 3x Overhead Squat. add load each round
2.) Krampus
Row 500m
21-15-9
Squat Clean Thruster 115/85lb
Box Over 24/20″
Row 500m
*3.) for time 
50 alternating Dumbbell Snatch 75/55lb (power)
50 GHD Sit-ups
50 Burpees
*4.) 3 rounds 
10 GH Raise
15 Reverse Hyper
10 Freestanding Handstand Push-ups
note: scale with tripod to headstand using an abmat

You must login above to log your score

Bradley Boockmeier
11:41
Snatch complex up to 225
8
1
Glad to see you back in the gym!
Theresa Rosenquist
Cancel
Bruce Hoffort
12:69
Effort scaled way down. #blamesmokey
5
1
😆
Theresa Rosenquist
Cancel
Cassie Christianson
14:14
Up to 115# snatch
1
0
Cancel
Cody Stelmach
14:23 RX
Light snatches (focus on speed under bar)
4
0
Cancel
Dusty Neubauer
14:22
115 - 145 snatch
7
0
Cancel
Eric Hansen
15:40 scaled
6
0
Cancel
Grant Soletski
2 of 9 box overs / mobility during snatch
maybe should've done 95lb but it was still fun. thank you for all the condolences for our Sammy.
4
0
Cancel
Greg Goffard
15:53 105#
105-115# snatch
5
0
Cancel
Jake Plennes
14:19
SN: 115,135,155,165,185(f)
7
0
Cancel
Jim Koehler
402 m at 15 min cap. 95# clusters
snatch complex to 125#
4
0
Cancel
Justin Bruehl
12:51
155-210 snatch
8
0
Cancel
Justin Peterson
10:29
Snatch Complex 155 up to 215lb
1
0
Cancel
Krystal Lowney
14:52 65#
Snatch/ohs 55#-75#
6
0
Cancel
Laura VanderKelen
13:10 with power clean and push press
0
0
Cancel
Megan Vogel
12:28 *
Step overs bc well 👵🏻 Knees. 85-120# snatch complex. & some awesome baby rhoen holding time during the next class. :)
4
0
Cancel
Pauly VanderKelen
13:21
Clusters: 8-7-6, 5-5-5, 5-4 / Snatch complex: 155,165,175,185,195# / *3.) complete in 10:02 / Dumbbell Bicep Curls: 10@25,30,&35#. 8@40#, 5@45#.
0
0
Cancel
Ryne Koehler
15:59 scaled
70-115
5
0
Cancel
Sam Goldsmith
18:11
Complex 95-115
5
0
Cancel
Shannon VanPay
14:44 Rx
Snatch 75-95#
0
0
Cancel
Theresa Rosenquist
12:58**
**Mods: 500m SkiErg-> 22-16-10 SA KBS (#26)/Gob Sq/Box Stepups(16”)
5
0
Cancel
Tim Houge
100m done at 15 minutes
Snatches at 135-155-160-165-175(f)-175 make
5
4
It took you 15 minutes to row 100m? Jesus Tim...
Bradley Boockmeier
😆
Theresa Rosenquist
I was pacing myself
Tim Houge
😂
Kelsey Waack
Cancel
Tina Schmidt
13:59
Complex 75-115#
7
0
Cancel