Tuesday, October 31, 2017
Krell
Please mind the mess and dust for the next week or so as we renovate a little bit. One thing that separated CFGB from pretty much every other CF gym in the world was our Jerk Blocks. Jerk Blocks are in my opinion one of the fastest ways to help one become a pretty decent weightlifter and our old gym provided us with plenty of space to make use of them then we moved. Well enough is enough, we’ve decided to move some stuff around so once again we can play with our Jerk Blocks on the regular. So please don’t use the freestanding rig until we get her all bolted down and get ready to get your Donny Shankle on and start ripping heads off of some God damned lions once again!
This WOD = imminent DEth
1.) Every 3 minutes for 5 rounds of 3 Clean 1 Jerk @ approx 70%
2.) Krell
21-15-9
Thrusters 95/65lb
Burpee Over Box 30/24″ (hands and feet)
*3.) Back Squat 4-4-4-4 @ approx 80%, rest no more than 3 minutes between sets
*4.) In 7 minutes:
Handstand Walk 40m
Then with remaining time find 1RM Snatch
*5.) 5 rounds
15 Hip Extension
10 Back Extension
7 Free Standing Hand Stand Push-ups
*6.) Muscle Up Challenge Day 22
22 Muscle Ups
2.) Krell
21-15-9
Thrusters 95/65lb
Burpee Over Box 30/24″ (hands and feet)
*3.) Back Squat 4-4-4-4 @ approx 80%, rest no more than 3 minutes between sets
*4.) In 7 minutes:
Handstand Walk 40m
Then with remaining time find 1RM Snatch
*5.) 5 rounds
15 Hip Extension
10 Back Extension
7 Free Standing Hand Stand Push-ups
*6.) Muscle Up Challenge Day 22
22 Muscle Ups
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Amanda Zeamer
8:37
Db thrusters and db push ups and step ups for burpees. Cleans no jerks at 95#. 4x4 bs at 105#. 5 rounds of hip, back, and hspu done. Mobility and core work
21
0
Antonia Shanle
5:53
C&j 145
22
2
Bryn Odberg
6:02 w/ FS not thrusters
70# C&J, a personal best since my shoulder has begun to heal!
8
0
Carli Stueck
13:35 death
Burpee box step up , rx # Clean 75# thanks again Ashley for watching the 👶 while I finished
7
0
Grant Soletski
21-12-15-9-12-7 assault/strict pull-up
Bad clean = effed back
2
1
Howz ya back?
Lauren Kalil
6:08 RX
C&J 105#, BS 195#, 6:58 for 40m of handstand walks lol...snatched for a bit after up to 115#
12
0
Paul Mantz
8:22 Rx 205C&J
I heard Uptown Girl by Billy Joel Twice this AM... Derek and Sal need to up there music Game
19
3
You’re welcome 😜😬
But hearing Thriller at the #515 on Halloween kinda makes up for it.😜👻
We were so in awe of your fast elbows that we could not properly manage the music to the best of our combined abilities.
Pauly VanderKelen
6:02
200# for 1.) Cleans were programmed to be 3 singles rather than 3 UB / HBBS 2x4 @ 265, form was not ideal so I dropped down to 3x5 @ 245#
1
0
RaLinda Lamberies
Yoga
Yoga Tday is quickly becoming one of my favorite days of the week!
18
1
☮️😊
Sylvia Christensen
7:18
140 C&J. 175 BS. HS walk/125 snatch in 7 min. Then kept snatching and hit 140 🙃. Yesterday's snatch complex at 105.
24
0
Theresa Rosenquist
8:11**
**no shoulders today 😿 #70 full sq cleans (1st in 1 year): WOD: #65 BS/pushup>BS-U, then 3×{##AMSU/GH-HE KBS (25 ea)
13
0
Yvonne Otero
9:33 15# thrusters, squat box step overs for 21, burpee box step overs for rest
17
0