Ship Shape

Saturday Oct 7 2017


Please join us this morning for our weekly community WOD at 8:15am! After you are done with that you should head over to CrossFit DePere for the Gauntlet. CFGB will have a bunch of teams competing and they would love to see you all there cheering them on. Action begins around 9am.
Monday begins our next 21 Day challenge. Details will be on tomorrow nights post!
Have a nice little Saturday!
1.) Every 2 minutes for 10 minutes 5 Overhead Squat @ approx 60%
note: pull from floor 
2.) Ship Shape
30-20-10
Deadlift 185/135lb
Row, cal
*3.) Muscle Up Challenge Day 12
12 Muscle Ups
*4.) 3 rounds
15 Reverse Hyper
10 Back Extension
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Charlie Spry863d

UM. Is that 80% of 1RM Front Squat, or 80% of Clean? Iโ€™m thinking most folks canโ€™t clean 80% of FS to take from the floor... ๐Ÿค”

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Grant Soletski863d

that was a mistake. thanks charlie.

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Grant Soletski863d

I knew I had that note on there for a reason. i meant to have OH Squat squat and the FS isn't until Monday. my apologies

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Free WOD + 115# OHS
Free & 9:15 100ohs
Thought it was RX, math is hard.. 125# 70# OHS felt easy peasy
Free wod...20:02
8:09 rx
85# OHS
6:56, OHS@165
12 MU 3,2,1,2,1,3 BS 4x3 325
Free workout
Betsy beat me but not by much
Free WOD & 65# OHS
90# ohs
OH squats @55# knee feelin alright ๐Ÿ‘Œ
OHS @ 85#
Free WOD 20:02 + 75# OHS
Happy Saturday! :)
6:40 RX , 75# OHS
First RX workout!!!! ๐Ÿ‘Š๐Ÿป๐Ÿ’ช๐Ÿป
5:38 Rx OHS 155
All DL UB / Workout felt great! / OHS @ 165# / Started all 5 sets with a full snatch for the first rep. No fails. / 11 UB MUs PR! (+1 for a total of 12) / Rear-leg-elevated split squats holding a 30# dumbbell in each hand 4x10 with each leg.
8:22 @ #125.
๐ŸคขThat was ruff!
Fast enough to sweat slow enough so my back won't hate me tomorrow
OHS @ 185#