Whiteboard Search
Monday, June 11, 2018

Bad Bill

It’s a heavy Monday today. Heavy Overhead Squat with two more movements that heavily rely on those shoulders and just as you think that you can’t possibly lift weight above your poor shoulders anymore we’re going to make use of those hips, some speedy movement and we’ll prove we still can with a heavyish Jerk. Deadlifts and some other fun stuff too but no matter if you do only the WOD or you do it all, if you complete number 6 you will not regret it. The CrossOver Symmetry also is a must prior and if you have time afterwards,as well you will not regret that either. Matter of fact both of those benefit your growth and potential in this gym we call CFGB. What I’m saying is do the stuff that’s boring if you want to partake in the kicking of ass. 
Hello there Monday. 
1.) Bad Bill
9-7-5
Overhead Squat  205/145lb
Assault Bike
Muscle Ups
Assault Bike
2.) 3 Split Jerk @ approx 75% every 3 minutes for 5 rounds 
*3.) Max Effort of each movement 
2 Minutes Push-ups 
2 minutes Sit-ups 
2 minutes Strict Pull-ups 
2 Mile Run
Note: Push-ups do not go to your knees
*4.) Deadlift 1-1-1-1-1 
Note: First 3 reps @ approx 95% then the final two if the first 3 felt crazy good then attempt 1RM
*5.) 21-15-9
Toes to Bar
42-30-18
Double Unders
*6.) 5 rounds
10 Back Extension 
10 Bent Over Dumbbell Row
10 Reverse Hyper

You must login above to log your score

Alyssa DeNoble
1/7 mu @cap. 125 ohs
115 SJ. Some push ups, sit ups and strict pu, and running done.
13
0
Add Comment Add GIF
Cancel
Amanda Zeamer
9:05
85# (should have gone heavier), mup, split jerk at 95# (75%), extra credit number 3 but only one mile with weighted vest, 5x1deadlift to 215 (no pr)
11
0
Add Comment Add GIF
Cancel
Ashley Peterson
10:42 burpee C2B
125# split jerk, T2B/DU EC
8
0
Add Comment Add GIF
Cancel
Betsy Soletski
11:23. 95# OHS. mup
85# jerks.
2
0
Add Comment Add GIF
Cancel
Bill Binsfeld
12:10, MUPs
205# first 16, 185# next 6 205# SJs
7
0
Add Comment Add GIF
Cancel
Bill Hoisington
8:59 45# RingRow
95/115/125 Split Jerks
9
0
Add Comment Add GIF
Cancel
Brandon Doege
10:45, 135ohs & Ring MU progressions, 2) 155#, 4) up to 425#, 5), 3 ring MU
6
0
Add Comment Add GIF
Cancel
Brett Kohout
11:39 @ 185#
Sub FS for OHS | EC 4 @ 365 (90%) | Deficit DL w/45# plates @ 315# 5x3
5
0
Add Comment Add GIF
Cancel
Bryn Odberg
5/7 MU
#3: 64 push ups, 82 sit ups, 22 strict pull ups, and 14:49 2 mile run; also #5 extra credit
4
0
Add Comment Add GIF
Cancel
Cassie Christianson
3/5 mup at cap 95# ohs
115# SJ
12
0
Add Comment Add GIF
Cancel
Danielle Sherman
CFER
Long work week, crazy schedule. Vball: 1-1 last night (3-1).
2
0
Add Comment Add GIF
Cancel
Derek Zehms
9:58 scaled to front squats
Dubs & T2B, Deadlifts, even more improvement on HSW, 347 from Sunday & don’t actually remember what I got 🤷🏻‍♂️ Tabata abs on GHD (hold parallel for the 10 secs) and 69 other things
6
2
I don’t know what you’re talking about... 😜
Derek Zehms
😂 I don’t even know why I still laugh
Sylvia Christensen
Add Comment Add GIF
Cancel
Erin Buntin
Tried hard; didn’t die
EC with DeNoble
8
0
Add Comment Add GIF
Cancel
Grace Adler
5 cal bike at time cap. Finished wod after timecap.
70# OHS, banded MUP. 95# split jerks.
9
0
Add Comment Add GIF
Cancel
Hannah Fameree
14:12 @ 85# OHS, MUP
Could have gone a little heavier
12
0
Add Comment Add GIF
Cancel
Jason Haw
11:30, Ring MU and OS the bar. SJ @85#
2
0
Add Comment Add GIF
Cancel
Jennifer McFall
10:05 85lb, low ring mu. 105 split jerk
9
0
Add Comment Add GIF
Cancel
Jim Koehler
11:17 at 145#. MUP's
175/185/195/200/205 SJ
10
0
Add Comment Add GIF
Cancel
Jordan Waack
11:58 women’s RX with progression MU. 145 C&J
4
0
Add Comment Add GIF
Cancel
Kate Mantz
Thru 5cals, scaled
Some other stuffs
10
0
Add Comment Add GIF
Cancel
Kazoung Vue
5 OH Squat at time cap #55, Push Jerk #65
Extra credit #4: up to 235# 2000m row
3
0
Add Comment Add GIF
Cancel
Kelly Bruehl
10:42, 165# split jerks
Deadlift up to 325 T2b/du-3:06
8
0
Add Comment Add GIF
Cancel
Kelsey Waack
9:27
👶🏼 mods: 65#, mup // sj 75#
5
0
Add Comment Add GIF
Cancel
Laura VanderKelen
1+2 muscle ups (135# back squats instead of OHS)
4
0
Add Comment Add GIF
Cancel
Lauren Kalil
7 OHS + 2 cals at cap
**Round 1 RX, round 2 2 OHS RX then dropped to 135#... SP 135#, #6, tabata abs, DU/t2b, DL up to 280# (3# PR from last week lol) went for 300# for entertainment and failed, push-ups 46/sit ups 65/pull-ups 18/Run 16:11...barbell things
9
0
Add Comment Add GIF
Cancel
Liz LeCaptain
10:22*
Front squat 145# + KB Snatch instead of OHS & MU. Then 5X1 DL up to 255
6
0
Add Comment Add GIF
Cancel
Megan Vogel
15:33
Band MU, 115# OHS, 115# jerk (from rack), core with my boy Tom, DL 305-325# - TEN POUND PR!!!
15
0
Add Comment Add GIF
Cancel
Michael Heim
10:26 RX
205 split jerk
9
1
Teach me how to tall people muscle up :)
Megan Vogel
Add Comment Add GIF
Cancel
Nate Hall
Sick as a 🐕
4
2
☹️ (is that a corgy or a cat?^^ 😃)
Theresa Rosenquist
Not sure it matters at this point! Sick since Saturday and can’t even keep fluids down!
Nate Hall
Add Comment Add GIF
Cancel
Paula Soletski
13:32 mod mu, 85# ohs, 95# jerk.
8
0
Add Comment Add GIF
Cancel
Pauly VanderKelen
11:30
All OHS were unbroken / Muscle-ups: 5-4, 4-3, 4-1 (wanted 5 UB for last set) / 5x3 split jerk @ 215# / *5.) complete in 4:15 with UB movements / *3.) 53 push-ups, 56 sit-ups, 26 pull-ups / Reverse Hyper: 1 set of 30 reps
3
0
Add Comment Add GIF
Cancel
Rachel Meyers
4 mup at cap, #80 ohs. (Could have gone heavier) mup
Jerk @ #80 (not 75%)
7
0
Add Comment Add GIF
Cancel
Sylvia Christensen
1 round, 165# SJ
Took 6 min to get 9 MUS 🙄 sunday’s workout “347” 4+1 HPC.. FUN STUFF! T2B/DUS ✅
10
0
Add Comment Add GIF
Cancel
Ted Kemen
15:15
115# OHS
14
0
Add Comment Add GIF
Cancel
Theresa Rosenquist
Thru 5 OHS+5 Cals ☠️**
**∆'d to #55 OHS (from high rack) & DHPU->KL-PU: BR-lunges @#75 (v. SpJk); Lurong #4: 5 rounds; & Yoga.
9
0
Add Comment Add GIF
Cancel
Tina Schmidt
Finished 7 Rx
SJ @ 135#
4
0
Add Comment Add GIF
Cancel
Tom Fameree
17:15 @ 145# ohs
12
0
Add Comment Add GIF
Cancel
Yvonne Otero
15:29, 75# FS, mu progressions
CrossOver Symmetry
9
0
Add Comment Add GIF
Cancel