CFGB #2

Tuesday May 8 2018


If you plan on leading some day you gotta be a good follower first. 
Anonymous 

CFGB #2 today and if you don’t know yet what the names mean make sure to ask in the morning. 

Have a great Tuesday!
1.) CFGB #2
Nitro
10 rounds
100m shuttle run(10m)
5 Burpees over box 30/24"
5 power snatch 115/85lb
*2.) EMOM for 6 minutes
3 Front Squat @ approx 75%
*3.) 27-21-15-9-3
Cal Row
Cal AssaultBike
*4.) Every 2 minutes for 12 minutes complete reps of 5-5-3-3-1-1 Clean + 1 Jerk, start at approx 60%, add load each round. 
Note: reset or touch and go your choice 
*5.) 6 minute AMRAP
Add 1 rep every round
10 GHD Sit-Ups
10 Strict Toes to Bar
*6.) 7 minutes alternating every 30 seconds
Hallow Rock
Superman 
Note: it doesn’t say hallow rock hold it’s says hallow rock so the goal is to rock🤟🏻

57039ec7b1bbf9292e9c8aaac2b8b69e

Troy Foley11d

You should call them "Deathly Hallows".

E548fbad8696cfdd37624385864c3ef4

Brett Kohout11d

△⃒⃘

Thumb 9b9cff2e 9b9d 43fc bf7f da48801d6b9a

Bruce Hoffort11d

Were these the very first CFGB workouts ever programmed?

57039ec7b1bbf9292e9c8aaac2b8b69e

Troy Foley11d

CFGB didn’t see a bar MU until at least 2013

Login to comment
Whiteboard
19:36 forgot the box on 20” for the first half 🤦‍♀️
145fs, ^145 c&j complex. Some ab stuff 😜
Stuff at work.
Can’t wait for rest day tomorrow
27:10??, 95#
19:01 unbroken snatches
19:04 55#
At home with Zach and Grant. Then a quick plunge in the ice bath/pool. ❄️
Hands and toes @30”, 115# SN. EC FS 6x3 EMOM @ 235#
21:53 65# snatch
Handies/toesies burpee box over
PS @ 75# (shoulder), 30” box w/handsies & toesies
22:00 75#PS, 30”hands and toesies
26:14 w/ 95#
Hit a high of 1 mph on the sprints.
19:35 75#
15:51 rx
EMOM Front squats 3x6 225#
Skirg. Burpees to 20” box. SP 65. SPU emom. Cal row and HSPU stuff.
115# h&t The Crossfit gods frown upon me today for I did no extra credit.. :(
65# snatch, 20” box
And thank you Sal for noticing my perfectly coiffed hair and stylishly trimmed beard.
24:29 65# BBJ -toes & hands
24:22, 75lb, hands/toes bbo
25:52 95# and 24" BBO no handsies
👶🏼 Mods: 55#, burpee box step ups
25:32 pretty sure I did 11 rounds
...or else I’m just really slow. 65#
No hands on box jumps, 1:56 PR
17:39 RX
FS 160#, C&J up to 165#, GHDS/strict T2B, GH raises/reverse hyper, barbell
19:49 75# handsie/tosie
135# FS + BMU work + 7 min hollow rock/superman
Beat Bruce. Only goal for the day. :)
21:38 ** 75#, hands/toes, 155# FS, 85-175# clean/jerk. Back later for Toms gymnasty class :)
23:54 slow AF
FS@ 225# gymnastics w/ tom
20:02 my count; 23:30 Sams count.
Burpee box JUMP overs and UB Snatches / No time for EC :(
💀🔫
23:10 #75
Possibly 11 rounds Omar?
**mods: 125m row/grasshopper-10" BJO/#155 DL. Post! 5×{10 bridges (#135)/10 FBFly (#12.5) & 50 GHSU/50 GH-HE.
First snatches on the wrist! 77 lbs. Look ma! No handsies BBO. EC 2 @145. 3 rounds EC #5
Jumped
24:18, 35#, bike