Entertain Us

Saturday Oct 27 2018

Join us for our weekly Community WOD at 8:15am.  

Members: Gymnastics classes for November will focus on the movements Knees to Elbow/Toes to Bar/Strict Toes to Bar/Ball up on rings to pass through.  
There will be three classes at various times of the day to help you get to one and work on your skills: Saturday 11/3 at 11:15am, Thursday 11/8 at 4:15pm and Friday 11/16 at 6:15am

Want to wish all the teams best as they take on the Gauntlet at CrossFit De Pere. If I’m not mistaken the action starts around 9:30am today. Hit up the community wod and then head over to cheer on CFGB Athletes!

Have a great Saturday!
1.) Every 2 minutes for 20 minutes 1 Clean & Jerk adding load each round working up to a heavy single
*2.) Every 2 minutes for 20 minutes 1 Snatch  adding load each round working up to a heavy single 
*3.) Every 2 minutes for 10 minutes 2 Front Squat establishing a 2RM
1.) Entertain Us
4 Rounds 
Run 400m
1 Legless Rope Climb
5 Power Snatch 155/105lb (approx 60%)
*2.) 10 minute EMOM 
Odd: 10 Push-ups then hold Plank for remainder of minute 
Even: 10 Strict Pull-ups then upon last rep hold chin above the bar until minute expires or you fail
*3.) 50 Back Extension 
Note: Slow and precise
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Community wod
190# CJ - PR!
16:34. Finished last and it was the best I could give today so I left feeling great about my day!
11:51 with singles for the power snatches
C&J: 135, 165, 185, 205, 225, 245, 255, 265# / EC Snatch: Doubles @ 95, 115, 135, 155, 175, & 185#. Singles @ 195, 200, & 205# / 1 max effort set of C2B with a PR of 31!
120 cj (no or)/13:22
55 sn x1 rd 65 x3 rds legless rope climbs 6 pulls 5 mi run