Heads or Tails

Friday Oct 5 2018


We have CFGB insulated Cups for sale for $20 in 3 awesome colors for purchase at the front desk as well as our Sweatshirt order sign up sheet that will run until October 10th. Get a head start on your Christmas shopping or maybe just get yourself an early gift! 
Have a great Friday!
1.) Every 3 minutes for 15 minutes 3 Clean from Blocks @ Hang, adding load each round establishing 3RM 
Then 
3 minute AMRAP @ 90-95% of 3Rm
*2.) Repeat no.1 using Clean Deadlift with a 2 minute max effort 
*3.) 5 x 10 Bulgarian Split Squats (10 each leg) adding load each round
1.) Heads or Tails
With a partner 1 on the bike one running switching after every 100m Run (D2D)
150 cal Assault Bike 
2000m Run
*2.) for time:
9-7-5-3-1
Push Press 185/135lb
Bar Facing Burpees
*3.) 30 minute Row at approx 75% pace
Starting at 2 minutes and every 2 minutes thereafter sprint 30 seconds. Last sprint at 28 minute mark
*4.) 3 Rounds 
50m Sandbag Bear Hug Carry 150/100lb
10 Sandbag Cleans 150/100lb
*5.) 5 rounds
20 Banded Twists (10R/10L)
10 GHD Sit-ups
10 Tripod to Headstand
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Cleaned 61kg.
I did the other too. Ick
Up to 135Kg
12:15 w/Nick
11:57 with Chucky
Cleaned up to 125 kilos
Worked up to 95kg, dropped to 76kg with 6 in 3min. 1) with Kim, finished at 13:14
Up to 115kgX3 then 11@100kg; did the fun with Lauren
9-7-5-3-1 of 185 Push Press Bar facing burpees 5-4-3-2-1 of Rope climb Wall walk
11:57 with Bradley
Up to 125kg
12:41 w/ Maria
Clean @ 90kg
16ish with Sam
Clean ^51kg. 13@46kg. Thanks Sam for partnering!
Clean ^ 52kg
Heads or Tails with Tom Fam
14:47 with Sylvia
Up to 57kg for 3RM, 7 at 49kg
12:28 with Jess
60kg cleans
14:34, thanks Chris for doing 90% of the bike 😂
Cleans up to 70kg
16:08 with Ashley!!
62kg cleans
12:10 w/ Zach
Clean 62kg. Should have gone heavier. 🤷🏼‍♀️ Sandbag EC. Midline EC. Mob.
Worked until 8:30 p.m.
45 cl/18@40/ heads or tails done with Brenda
No idea on time Is it sick I liked that one?!?! Think I need to increase my 3 RM
Takeaway from Day 2 @ CrossFit NOLA
Drinking and CrossFit do not mix...
13:35? W/ Dan
61kg clns. 15@55kg
14:47 with Jenni!
And a 20# sweaty vesty (sorry cfgb). Cleans: 57, 61, 64, 68, 70. 6@68kg
16:21** w/ Andreas ☠️
**Ass Bike & 12" Steps. SA KB Squats ×10{26/26/35/36/40 & 20 @#35.
12:20 with Mike
84 kg clean, which is a PR x3 lol. Then stringing some muscle ups for the first time. EC 5
16:12 with Holly
Cleans up to 70kg; 8 reps at 60kg
90 kg clean with Dusty
WOD with Han Fam