1.) 30 minutes to find 1RM Snatch and then Clean & Jerk. Chart your course and do not use over 10 reps per lift excluding your warmup bar work. First 2 loaded reps can be doubles or triples. Clock will start 10 minutes into class and session will conclude exactly at 30 minutes. Manage your time
2.) WOD
3 round
Run 200
20 Front Rack BB Lunges 95/65l
10 Front Rack BB Step-ups 95/65lb 20
Extra credit
1.) HBBS 10 x 3 @ 85% 1R
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11:Volcano WOD
AMMAP (as many miles as possible) impromptu 8 or 9 mile hike. Without water, food, map. Oops.
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Charlie Spry, RaLinda Lamberies, Amy Zynda, Jamie Kemen, Anna Schumacher and Theresa Rosenquist
Amy Zynda
15:Free WOD-4 rnds
Team Laura and Amy. The last round sucked :)
5
2
3.5 hours at 2:30 per 500 pace.... sounds doable
It does sound doable. Wonder if the batteries on the ergs would hold out...
Andy Glawe
17:12,089m - 1hr row
Who's idea was that???
7
1
I do believe Shawn sparked the thought this am?!
Ashley Peterson
24:Free wod 4 rds+40 squats
Pilates with Shawn
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1
Just so you KNOW - I really didn't plan that so that anyone would try to do that alone. Only a few crazies. ☺☺☺
Charlie Spry
22:pilates and 1 hour row
13442Call me crazy but I liked that. Doing the math on 'row a marathon' now
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4
You have clearly lost your effing mind. But if you decide to try it, I might be in.
You, sir, are CRAZY :p
Totally crazy!
sounds like someone should join the CFGB endurance group..
Che Ater
20:Pilates/free/reg wod
Team Michelle and Wendy - 5 rds + 9 burpees! Nice job Michelle, you're awesome! Reg wod = complete mental breakdown and may have shed a tear or two. 12:33 Rx.
5
2
Great job Wendy!! Always a fun time working out with you(-:
I have cried at CrossFit. It happens :)
Christian Stueber
94:World Tour: WOD 1: 4+ rnds, WOD 2 @ GB CrossFit: 13:40 @ 45#, WOD 3: Worked up to 5 ladders.
WOD 1 (with partner): 10 Plate Burpees, 20 WB, 30 Box Jumps, 40 Lunges, 50 sit-ups. WOD 3: Ascending Ladder starting @ 1: broad jump 20m, wall crawl, broad jump 20m, burpees. Got through round 5. Thank you Tom, Tina & Troy.
4
1
Next Weekend Better Body Bootcamps, 920, and CFGB
Garrett Lowney
8:Own WODs
5 Deadlifts EMOM for 10 minutes (315#WOD1- 3 Rds of 15 WBs (30#), 10 T2Bs, 5 strict PUWOD2- 5rds of 10 KB snatches (70#) & 5 burpees.
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Michelle Johnson
18:Pilates + Free Wod
5rds+9 burpees & Wendy challenge - hold 35# kb during rest time(-:
3
0
RaLinda Lamberies
9:4 3/4 rds
FUN free WOD with Jessica and BrookGreat job ladies!
6
1
Nice job today!
Theresa Rosenquist
10:11:26 rx'd
Tested knee and it did just fine. A little slower than I prefer but...
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Tom Schmidt
12:8:42 I think
Can't keep my WOD scores straight from RedDoor and DePere today. Fun morning!! Thanks Tina, Christian, Troy, and Caleb!
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0