Friday Nov 2 2018

Today is the day I've been dreading even though I joke about it, my last day coaching until I get back from my adventure in another land. I will miss every one of you and will think of you all often. The memories you have all given me over these last 8 years will be carried with me and thought of every day until I return. Thank you all for your support and I can't wait to come back to the greatest CrossFit family in the world. Take care of yourselves CFGB!
The going away party is this Saturday from 1-8pm. We will have a bounce house for the kiddos, drinks and snacks for all. If you feel like bringing a snack please do! Just a note though this party is not a slam beers until you throw up on your shoes party so please be good!
Have an American Friday!
1.) Every 2 minutes for 10 minutes 1 Snatch adding load each round working up to session 1RM
5 minute AMRAP
Snatch @ approx 90% of established 1RM
Note: Just lifting no expectations of reps
*2.) Every 3 minutes for 5 rounds 3 Snatch High Pulls establishing a session 3RM
3 Snatch High Pulls @ 95% of 3RM
2 x 3 Snatch High Pulls @ 90% of 3RM
*3.) Every 3 minutes for 5 rounds 3 Snatch High Pulls from High Hang establishing a session 3RM
3 Snatch High Pulls from High @ 95% of 3RM
2 x 3 Snatch Pulls from High Hang @ 90% of 3RM
1.) Unbreakable 
20 minute cap
10 Unbroken Double Unders
Run 400m
20 Unbroken Double Unders
Run 400m
30 Unbroken Double Unders
Run 400m 
40 Unbroken Double Unders
Run 400m
50 Unbroken Double Unders
Run 400m
Note: Scale the double unders to 5/10/15/20/25 or 2/4/6/8/10 or unbroken singles if your double unders are not yet up to par.
*2.) 3 rounds
5 Back Squat 335/235lb (approx 80%)
20 cal Assault Bike 
*3.) 10 minute EMOM
1 Clean 
1 Rope Climb
note: You pick the weight for the clean, intention is to be heavy.
*4.) 4 Rounds 
12 Reverse Hyper
10 Bent Over Barbell Row, supinated grip
8 GH Raise

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Laura VanderKelen 447d

You will be missed by V Force, Grant. Pauly and I will be praying for your deployment to be safe and productive. Love, The VanderKelens. ❤️


Bradley Boockmeier447d

I probably won’t finish these unbroken double unders until after you get back

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Snatch^105. 11@95#
15:25 box step-ups/row
#55 snatch
19:10, single unders after I couldn’t string a DU together for my life.
100#, 85# for 20. 10 rounds 5-7 HSPU from floor, 3 strict pull ups.
12:30 or 12:20. So we’re gonna say 12:20 :)
New Snatch PR at 240#!! Then 12 at 205#
12:12 after some gym mate Fuckery with my jump rope , 195 snatch
Snatch 165#! PR
Double unders on the other hand 😬😬😬
CrossFit Southie with Jimbo
140#OHSx3; WOD 11:47 30-20-10 Hang Sn (55#), BJs, T2B
No snatch - body says enough
15:53 scaled (5/10/15/20/25)
Snatch ^ 75#
16:30, su only, 165# ps PR!
14:54 5/10/15/20/25 row 500 for run
all snatches at 95#.....knee issues
235lb Snatch. 9@205lb
19:19 (2/4/6/8/10)
14:24, not perfect but did eventually get the unbroken sets
FULL snatches ^115# yesssss the body does heal itself. 10 @ 105#. Lots of brobility per the ushe
Shitty snatching😤. BS 195/AB, GH raises/HSW, strict pull ups/bench press
13:40 I think
125# Snatch - NEW PR (10#)
14:22 RX & Unbroken
Didn’t mess up on any dubs!!!! Snatch up to 140#. Squat EC w P. 7 x 3 @ 240#.
Dnf 38 out of 50 unbroken
190# 10 @165
18:28 rx. Up to 75#snatch, 10 at 67#
Worked until 8:45 p.m.
14 (su) sn ^ 77/8@75
6 khspu w/ mat
11:37 (su’s)
75# sn, 15@65#
17:48 rx (took a bathroom break in the middle 🤣)
Snatch to 95#, 7 at 90#
DNF. 140 snatch, 8 at 125
Did the BS/ assault bike 21:01 (195# BS and 30 cals bc I can’t read🙄)
***SU×2 DU/70 StepRun-ups @ 8"(~2:15/400m). I JR!! 😸.Rehab + Mod. 🔥Yoga🔥
Got through 50 DUs right before time cap. Snatch PR to 145, 7 @130
Did like 6900 extra DUs this wod. Another 8 pounds added to the snatch as technique gets better! Suck it up for EC. Butt stuff work and handstand puahup work
125# snatch
115-155, 135 x 13
Up to 165#