Tower

Monday Jul 3 2017


We've got one day until vacation so let's make the most of this day. If you're off may I suggest finishing a project or two. If you're working may I also suggest this, give everything to that job from the moment you arrive until you leave for home. (If you're already doing this carry on) If you get to spend it at CFGB do all the work and then treat yourself with that interesting HQ wod.  This 4th (Tuesday) we will be open from 8am-12pm with a rolling schedule. I haven't decided on a Hero WOD yet and I'm open to suggestions. 
I'm going to be giving some extra core work and gymnastics skill work in the coming days, it would behoove you all to do it. 
Weightlifting Class kicks off today at 5:15am!
Have a great Day!

1.) Tower
7 minute AMRAP
Up the ladder
25 Double Unders
1 Deadlift 275/195lb
1 Chest To Bar Pull-ups
25 Double Unders
2 Deadlift 275/195lb
2 Chest To Bar Pull-ups
25/4/4, 25/8/8, 25/16/16, 25/32/32
2.) Tabata 
Flutter Kicks
Weighted Russian Twist (1-10lb plate)
Hollow Rock
Superman
Parallette L-sits 
*3.) 15 minute EMOM 
1 Snatch @ 75%
*4.) 4 x 800m 
note: rest exactly 2 minutes between each run
*5.) CrossFit HQ Workout 170703
For time:
100 hip-back extensions
Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.
https://journal.crossfit.com/article/cfj-crossfit-wod-170703
https://journal.crossfit.com/article/the-ghd-hip-back-extension





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Karl Bonkoski296d

Helton
3 RFT
800m Run
30 DB Squat Cleans 50/35
30 Burpees

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Grant Soletski296d

Correct answer.

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Charlie Spry296d

Ooooo I remember this one. First time doing DB cleans 😐.

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Omar CruzRivera296d

Thompson
10 RFT
1 Rope Climb 15ft
29 BS @95
10m Barbell Carry @135

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Grant Soletski296d

No. we did that this winter.

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Chris Ness296d

But it was funnly miserable

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Chris Ness296d

No DB!
JT crossfit wod.
JT
21-15-9 | For Time
HSPU
Ring Dips
Push-ups

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Omar CruzRivera296d

Bull
Two rounds of:
 200 Double-unders
 135 pound Overhead squat, 50 reps
 50 Pull-ups
 Run 1 mile

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Michael Green296d

"DT" please

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Grant Soletski296d

No but soon.

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Kayla Duchateau296d

Lumberjack 20

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Grant Soletski296d

No but also soon

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Matthew Luepke296d

Manion

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Omar CruzRivera296d

Smells like freedom, might hurt a like it too.

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Chris Ness296d

Hidalgo

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Anne Hoffman296d

I don't think wt-lifting class starts until Wed morning. Last I heard

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Grant Soletski295d

I was there this morn.

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Sal Bertuglia295d

Unfortunately I was also there with him 😬

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Anne Hoffman295d

Ty had posted that there was no class.

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Zach Truett295d

Tommy V
21 Thrusters (115/75 lbs)
12 Rope Climbs (15 ft)
15 Thrusters (115/75 lbs)
9 Rope Climbs (15 ft)
9 Thrusters (115/75 lbs)
6 Rope Climbs (15 ft)

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Brad Rush295d

Hero WOD Luke
400m run
15 Clean and Jerks (155/105)
400m run
30 Toes to bar
400m run
45 Wallball shots (20/16)
400m run
30 ring dips
400m run
15 weighted lunges (155/105)
400m run

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Theresa Rosenquist295d

How 'bout: White, Zeus, Dae Hahn, or The Seven?

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Chris Ness295d

What about a light jog/brisk walk to Culivers for for some custard then an Uber ride back for time.

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5/16 deadlifts
Rx weight, singles, jumping c2b, an city done, snatch at 65# done, bent over row and ring rows
5000m row & snatches in garage
Snatches we're not there today
16/16 DL 85#, jumping c2b
Light DL's to try to keep my back happy ☀️
8/8 c2b 155#
All da ab
16/16 deads completed after cap
Red band c2b. Ab tabata death completed. Mu work
All the 16s + 25 single unders (175#)
Yay for abs!!!
8 of 16 ring row (no C2B today)
6 pack jacked
8/16 c2b
16+through 9DL
24/32 Deadlift
7 of 32 DL @105#
11/16 DL 225#
12/16 DL
135# DL
7/16 DL 185#
155lb, 1/16 deadlift, jumping ctb
6/16 DL at 225#
Camping at Somo Lake
Water balloon Extravaganza! / Frisbee / Vollyball / Headed home tomorrow!
Thru 8 dl@155 + 25 du
12/16 dl @ 155#, penguin jumps
8/8 DL +15 DU
**scl'd w/: #50 DB BOR (R&L)/15 DU+10 SU/thin BA-PU, All the ab work, 1.5 mile walk**
7 of 32 deadlifts
10/16 dead lifts
20 of 32 deadlifts