Duped

Monday Apr 23 2018


CrossFit Kids and Teens is taking a week off, having just finished an amazing cycle with a great group of young athletes. Our next 8 week program of CrossFit Kids and Teens will start next Monday, April 30th. Contact Justin.Peterson@gbcrossfit.com to get your child signed up!

We have a fresh four week cycle of On Ramp starting this Monday morning at 6:15am, and another at 7:15pm. If you want to get started with your fitness journey at CFGB, just show up to the class and we can get you taken care of!

It's the last day for our Age Group Online Qualifiers to take one last crack at any of the four workouts that they want to improve upon. 
Let's wish them luck and see where everyone shakes out after the scores are submitted!
1. For Time:
Run 200m
30 Dead Lifts 135/95
Run 200m
20 Hang Power Cleans 135/95
Run 200m
10 Shoulder to Overhead 135/95
Run 200m
20 Hang Power Cleans 135/95
Run 200m
30 Dead Lifts 135/95
Run 200m
2. 5-4-3-2-1-1
Pressing Snatch Balance, every 90 seconds for 6 rounds
*3.) 3 Rounds
10 Scap Pullups (inactive to active slowly)
20 GHD Situps
30 Second Handstand Hold
*4.) 5 Rounds
20m Sled Push (Door to Door)
40m Broad Jump
-Add load to sled each round. 
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Sylvia Christensen 154d

This looks so fun 😍

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Amy Zynda154d

I...I kind of want to do it.

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Sal Bertuglia154d

Ugh I hate to agree but this does look like a good one.

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Charlie Spry154d

Hell Johnna said it looked fun. Must be a keeper.

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12:?? I died a little.
Sleep push ec...died again.
85#, snatch balance with just an empty bar, extra credit, snatch work
14:22 85#
That second set of hang cleans, tho... Snatch balance to 65, but I heaved it.
^100# pressing snatch balance
105 PSB
Up to 135 Snatch Balance
11/30 DL at 15 min cap RX
Up to 45# PSB
14:18 115#
Up to 95# Sn balance
Hit the cap @ 105#
Issues with counting big numbers. Snatch balance up to 95#
13:24 rx
Stayed 65# on snatch balance bc idk what I’m doing
Lauren beat me 1x
Almost all the movements! πŸŽ‰πŸŽ‰ but only 65# for hang clean and sp. 0.3 mi bike for run. behind neck sp for snatches 5 at 55 for emom. GHD and PU ec.
14:40 85#
Snatch balance up to 40#
14:33 @ 85#
55# PSB
Need some re-wire on the snatch balance
EC sled pushes and broad jumps
Coming back from the deathbed of bronchitis and 2 weeks off resting. Now my lungs really burn.
14:59 with a treadmill
hate treadmills that shut down when you get off of them and you have to wait for it to speed back up...just saying.
up to 135
85lb, 20/30 DL (last 20 done as singles) snatch complex 45-65lb
18/30 DL at 15:00. Rx
Up to 125 PSB
Up to 155 PSB
12:53, 65#
35-55#
Snatch balance up to 55#
Pressing snatch balance ^70# bahah that was weird
10:25 RX
Up to 90# snatch balance, qualifier #1 workout, scap pull-ups/GHDS/hs hold, clean and jerks, abs
13:05 (105#)
11:47 RX
70# Snatch balance. Sled push/burpee and scap PU/GHD/HSH w Syl!
Snatch balance ^ 115#/ghd’s ec
DL: UB first set, 3x10 second set / HPC: 10 & 2x5 both sets / S2O: UB / PSB: 5@95, 5@115, 4@125, 3@135, 2@145, 1@155, 1@160 for a 5# PR! / Yesterday's WOD #1: 2 rounds + 6 burpees. Some failed snatches because my shoulders were fatigued / Yesterday's WOD #2 complete in 3:00 with UB 135# thrusters. It was fun!
12:15 (85#)
35# sn balance
10:57 | 110# PSB
EC stuff with Megan! πŸ”₯legsπŸ”₯
13:09 Rx
Yoga & Knee/Shldr Therapy
& XOSymm. Still a bit πŸ˜·πŸ€’
Scaled cleans and overhead to dumbbells. EC #3
11:00; PSB up to 95#
Up to 125# PSB
14:28, 55#, bike, PVC for overhead