Thursday, January 30, 2020
Kai
The Hero workouts are a pretty amazing way to pay tribute for our lost brothers and sisters who died serving their country, from serving in the military to serving the public patrolling the streets, fighting the fires and providing medical assistance to those in need. I will be forever thankful to CrossFit for opening my eyes to these men and women who are often forgotten and I am proud to be able to share these tributes with you all.
Please join us this Friday at any of the evening classes to do the Hero WOD and afterwards, feel free to bring refreshments, adult or non-adult, hang out, cheer on your fellow members, and toast that week’s hero whom we have dedicated this workout to. Great opportunity to hang out and socialize with your fellow members of CFGB!
Have a great Thursday!
Please join us this Friday at any of the evening classes to do the Hero WOD and afterwards, feel free to bring refreshments, adult or non-adult, hang out, cheer on your fellow members, and toast that week’s hero whom we have dedicated this workout to. Great opportunity to hang out and socialize with your fellow members of CFGB!
Have a great Thursday!
What the...
Wow, that’s an old picture. I look like I’m enjoying myself at least... 🤨
Haha, I figured you were just questioning the mustache choice.
This looks fun. Bummed I’m missing it. Will def try to make it up next week!
1.) Kai
2000m Row
15 Snatch 115/85lb
30 Toes to Bar
15 Snatch 115/85lb
2000m Row
**if time allows complete no. 2 in class**
2.) EMOM for 10 minutes 1 Strict Press, start at @ 80% add load after round 5
*3.) 21-15-9
Deadlift 225/155
Pull-ups
*4.) Every 2 minutes for 10 minutes from floor Snatch Complex of:
1 Pull to LH 1 Pull to H 1 Pull to HH 1 Snatch @ approx 70%
2000m Row
15 Snatch 115/85lb
30 Toes to Bar
15 Snatch 115/85lb
2000m Row
**if time allows complete no. 2 in class**
2.) EMOM for 10 minutes 1 Strict Press, start at @ 80% add load after round 5
*3.) 21-15-9
Deadlift 225/155
Pull-ups
*4.) Every 2 minutes for 10 minutes from floor Snatch Complex of:
1 Pull to LH 1 Pull to H 1 Pull to HH 1 Snatch @ approx 70%
*5.) 3 rounds
20 Back Extensions
15 Reverse Hyoer
20 Weighted Hip Extension
20 Back Extensions
15 Reverse Hyoer
20 Weighted Hip Extension
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Bradley Boockmeier
26:58. Literally hacking up a lunge right meow. Hopefully not getting a cold.
Strict press up to like 12 pounds because I hate strict press.
7
0
james macco
31:09 woof
There were a couple of power snatches sprinkled in.
9
2
I’m glad you got this snatchies figured out! Weight was almost coming off.
Yeah, it usually takes me a good 5 attempts to square my shit away. lol!
Pauly VanderKelen
21:22
1:47 - 1:50 Row / All singles for snatches / 10-10-5-5 for T2B / Snatch singles / 1:57 - 1:45 Row / 2.) 5x1 @ 145# / 5x1 @ 155# / Kari Pearce Ab Routine - 2 rounds: 1 minute of work for each movement Flutter Kicks, Wall Walks, Tap Crunches, Floor Thrusters, Rolling V-Ups.
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