Kai

Thursday Jan 30 2020


The Hero workouts are a pretty amazing way to pay tribute for our lost brothers and sisters who died serving their country, from serving in the military to serving the public patrolling the streets, fighting the fires and providing medical assistance to those in need. I will be forever thankful to CrossFit for opening my eyes to these men and women who are often forgotten and I am proud to be able to share these tributes with you all. 
Please join us this Friday at any of the evening classes to do the Hero WOD and afterwards, feel free to bring refreshments, adult or non-adult, hang out, cheer on your fellow members, and toast that week’s hero whom we have dedicated this workout to. Great opportunity to hang out and socialize with your fellow members of CFGB!
Have a great Thursday!
1.) Kai
2000m Row
15 Snatch 115/85lb
30 Toes to Bar
15 Snatch 115/85lb
2000m Row
**if time allows complete no. 2 in class**
2.) EMOM for 10 minutes 1 Strict Press, start at @ 80% add load after round 5
*3.) 21-15-9
Deadlift 225/155
Pull-ups
*4.) Every 2 minutes for 10 minutes from floor Snatch Complex of: 
1 Pull to LH + 1 Pull to H + 1 Pull to HH + 1 Snatch @ approx 70%
*5.) 3 rounds
20 Back Extensions 
15 Reverse Hyoer
20 Weighted Hip Extension

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Bruce Hoffort68d

What the...

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Jake Plennes68d

Wow, that’s an old picture. I look like I’m enjoying myself at least... 🤨

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Bruce Hoffort68d

I was commenting about the workout Jake. You’re a machine.

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Jake Plennes68d

Haha, I figured you were just questioning the mustache choice.

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Megan Vogel68d

This looks fun. Bummed I’m missing it. Will def try to make it up next week!

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Presses at 110 lbs
26:58. Literally hacking up a lunge right meow. Hopefully not getting a cold.
Strict press up to like 12 pounds because I hate strict press.
23:08 RX
WOD 1 + WOD 2 w/Sal
23:00 rx
Strict press @ 155
27:28. Woof. Strict Press: 85lbs.
65# snatch. SP 100#.
27:42 95lb
Fun times
31:09 woof
There were a couple of power snatches sprinkled in.
28:02 at 95#
SP up to 195#
Ouch m'butt
25:20 scaled to 95#
Presses to #125
1:47 - 1:50 Row / All singles for snatches / 10-10-5-5 for T2B / Snatch singles / 1:57 - 1:45 Row / 2.) 5x1 @ 145# / 5x1 @ 155# / Kari Pearce Ab Routine - 2 rounds: 1 minute of work for each movement Flutter Kicks, Wall Walks, Tap Crunches, Floor Thrusters, Rolling V-Ups.
115 strict press
23:18 (55#)
#howconvenient
Presses at 115
Presses @115 building to 140