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Monday, February 8, 2016

Splendid

I hope you guys all had a great Super Bowl Weekend. I’m not sure who won the game yet because I’m actually posting this prior to 8pm much to Jake P’s happiness. I enjoyed our coaches Christmas dinner Saturday night with a group of people that I have spent the majority of my last five years of owning this gym with. I am so proud of what we have at CFGB and I hope you are too. We are going to keep making you better and continue to do the same with ourselves challenging you all everyday. 
The 2016 Ice Bowl is coming this weekend and if you haven’t signed up get on it. We will be posting some info on the workouts tomorrow and closing registration Thursday at midnight. Big cash for all podium winners and the first ever $500 Good Movement Bounty. The bounty is for anyone in any division that shows under duress they never stop respecting the efficiency of great movement.
Have a great Monday
1.) Splendid
7 minutes ME Burpee Box Jumps
10-24/20″
10-30/24″
10-36/30″
ME-42/36″
3 minute transition
Note: Change to oly shoes and warm up with empty barbell until 3 minutes is up.
7 minutes to find 1RM Snatch
7 minutes ME Burpees to 6″ target
Note: 6″ above the highest reach meaning up on those tippy toes.
2.) 5 rounds
10 GH Raises
20 N2G Push-ups
Note: nose to ground crotch off ground
*3.) 100 Hollow Rocks for time
Note: if unable to maintain a flat midline spend 7 minutes holding a position that accomplishes flat core
*4.) Snatch 60/2, 65/2, 70/2, 75/2, 80/2×1
*5.) Power Clean 65/3, 70/2×3, 75/2×2
*6.) Row Session
CrossFit HQ WOD 160207
500m Row
50 GHD Sit-ups
1000m Row
30 GHD Sit-ups
2000m Row 
20 GHD Sit-ups

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Alli Nowak
6 @ 30" ME/ 85# PS/ 69 burpees
I should stop drinking on the weekends.
14
0
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Alyssa DeNoble
8@36/110snatch/81burpees
5rds & Rowing ec
24
0
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Amanda Zeamer
10/20, 20/24, 6/30 set ups, 60# snatch, 64 burpees to target
Lots of other fitness related fun today
22
0
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Andy Glawe
1@42", 155# snatch PR, 60 burp
23
0
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Anna Schumacher
34 bbj @36"/155# and fail at 172#! So close! /95 burpees
2:34 for 100 hollow rocks
18
0
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Anne Holzem
10/20, 10/22, 10/24, 5/26
60# snatch, 56 burpees
9
0
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Barbi Gossen
4 @ 30, 130# for a 13# PR snatch, 65, 50 GHDSU, 50 PU
5
1
Awesome PR!
Anna Schumacher
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Ben Hansen
14 @ 39" / 195# / 70 burpees
24
0
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Bill Hoisington
6@33/130/62
5# PR on PS. Missed 135 EC 125-145 PC
23
0
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Brian Toole
10/20", 10/24", 10/30", 12/30"
65# 3 Pos sn/5OH Sq 57 burpees
18
0
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Cassie Christianson
8@36"/ 95#/83 burpees
Snatches NOT on point today.. yuck
15
0
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Charlie Spry
34*, 225#, yes burpees
24/30/35?/40?
25
0
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Christian Stueber
12@30"/125#PR/86
That was splendid...
18
0
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Cole Cravillion
4@42, 165lbs,72
15
0
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Derek LaBonte
10@42/205#/96
3
0
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Eric Hansen
12 @ max, 160#, 66
30" max bbj
21
0
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Erin Buntin
Shamefully shined/115#/bunch of throbbing burpees
23
1
Ugh!
Hilary Krueger
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Grant Soletski
3@42/165/80
row session 19:37 ugh N2g pu/gh raise not timed UB push-ups that hurted too
18
0
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Hilary Krueger
6 @ 30. Suck at snatching/ 61 burpees
20
0
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Jamie Kemen
@crossfitdowntownmia
In South Beach for the weekend and hit up my sis's box this morning for front squats sequence up to #130, and a 10 minute chipper with DU, Cleans, WB, & BJ.
23
0
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Jennie Campshure
9 @24 (18,20,22,24') 80# snatch
62 burpees
10
0
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Jim Koehler
10/20" 10/24" 10/30" 10/33" 2/36"
155# snatch. 73 burpees
20
0
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Justin Peterson
35 BBJ/ 225# Snatch/ 101 burpees
22
0
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Kayla Duchateau
3@33"/135#145#fail/72 Row done
6
0
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Laura VanderKelen
13 ME bbj @ 36"/100# snatch PR/81 burpees
9
2
Awesome PR!
Anna Schumacher
Congratulations on your PR!!
Pauly VanderKelen
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Mark Davis
30in +8 bbj105# snatch 46 burpees
EC power clean 165# PR Row session 25# plate ab mat 'bout 21min
22
0
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Michael Hartmann
65 burpees
0
0
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Nate Hall
3 at 39/6 at 42/185#/72 burpees
Missed 205# twice/gh raises/pull-ups and mu's
23
0
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Pam Bozec
Did a lot of burpees and one really ugly 90# snatch
17
1
In CF ugly counts. It'll be prettier next time.
Theresa Rosenquist
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Pauly VanderKelen
15 BBJ @ 42" / 205# snatch / 93 burpees
5 rds of GH raises and push-ups / 50 C2B / Strict HSPUs
1
0
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RaLinda Lamberies
10bbj @ max/92# ps (PR)/ 70 burpees
12
0
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Ryan Froelich
38 (30")/147 (PR fail)/70
18
0
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Sal Bertuglia
This WOD was falsely advertised, there is nothing "SPLENDID" about it.
29
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Sam Carter
6 @ 36/115 fail/ so many burpees
23
0
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Sylvia Christensen
3@33"'1@36"/ 120#/81
Row sesh 20:50 (11/6/16 frown UGH)
18
0
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Theresa Rosenquist
Had a 'Splendid' time today! (scl'd)
12 @ 25" (step ups, BBJ@ 16/20/24")/#95/77. Then Row/GHSU: 23:58 (not a PR on Sn but back up to #95!!)
12
0
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Tim Schmitz
First time back in a while...
Snatch wasn't low enough, did extra credit #6 w/ab mat situps
12
1
Welcome back Tim!
Grant Soletski
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Todd Rocheleau
I jumped and snatched and burpeed my way to exhaustion
19
0
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Ty Krueger
Day o' rest
15
0
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Tyler Shaw
16@42/200#pr/86
25
3
Nice PR!!
Erin Buntin
The man.
Grant Soletski
2 hundo!!
Pauly VanderKelen
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