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Saturday, March 7, 2020

2019 Online Qualifier Workout 3

Please join us this morning for our weekly community workout at 8:15am. Everyone is welcome and honestly we would really love to meet you if you’ve never been to CFGB for a Saturday morning Community WOD. We may be hitting the pavement outside today so bring a sweatshirt!
Hero Forged Friday will be on a sabatical this week as we head in to this weeks Online Master’s Qualifier. First workout will be Friday and even though it will not be a Hero WOD we will be doing the same thing with the afternoon classes. We will be running the workouts Friday through Sunday so we can all can get a taste of the qualifier with Chuck and Tom.
Have a nice little Saturday!
😃 Those two Adler’s make me smile! 😃
Theresa Rosenquist 7:46AM on Mar 7, 2020
1.) 2019 Online Qualifier Workout 3
For time:
  5 rounds of:
  4 muscle-ups
  13 shoulder-to-overheads, 135/95 lb.
Then, increase the weight for 5 rounds of:
  4 muscle-ups
  7 shoulder-to-overheads, 185/125 lb.
Time cap: 15 minutes
2.) Every 2 minutes for 12 minutes 4 Back Squat @ 65%
3.) 100′ Handstand Walk
3 rounds
21 Deadlift 185/135lb
21 Bar Facing Burpees
100′ Handstand Walk
4.) 10 rounds
7 GHD Sit-ups
7 Hollow Rocks

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Cody Stelmach
5+ 1 S20H Rx
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Justin Bruehl
5+4 mus
#corebegone
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Megan Vogel
Open gym fun
Thanks for programming a great WOD Jake! BS @ 180#.
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Pauly VanderKelen
7 rounds + 5 S2O
Only 2 rounds of UB MUs, and then did 3-2 / HBBS: Single up to 335#, then 6x3 @ 315# / EC from 2/15/20 complete: Every 3 minutes for 4 rounds - 5 Deadlift 315/225lb (70%) 20’ Handstand Walk 5 Bar Muscle Ups 20’ Handstand Walk
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Theresa Rosenquist
19 mi bike
Hills and cadence. 🤢 60-120% FTP, avg. @ 80.
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Tom Fameree
14:03 Masters Rx
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