3 Wise Souls

Tuesday Dec 5 2017


Great beginning to the CFGB Kids and Teens program. Lots of new faces around so make sure you say hello and encourage them to do their best. Also, this will be a good chance to not swear so much around the gym i.e. Me. Please feel free to remind me if I slip up a little. Thanks
Have a great Tuesday! 
1.) 3 Wise Souls
In teams of 3 2 one partner completes round then partner 2 goes 
5 minute AMRAP
10 Thrusters 95/65lb
25 Double Unders
Rest 1 min
5 minute AMRAP 
10 Thrusters 95/65lb
10/7 Assault Bike
Rest 1 min
5 minute AMRAP
10 Thrusters 95/65lb
25 Double Unders
*2.) 20 minutes to Establish of 1RM Overhead Squat 
*3.) 2 Clean EMOM for 10 minutes @ approx 70%
Note: reset each rep
*4.) Every 2 minutes for 10 minutes 10 Strict Press @ approx 50%
Then immediately following
Establish 1RM Push Press in 10 minutes
*5.) 3 Rounds
15 Reverse Hyper 
15 Barbell Bent Over Row (moderate weight)
*6.) for time:
50 Ring Dips 
50 Toes to Bar 
Note: if unable to complete at least 15 ub ring Dips use a light band 


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Partners with Glawe...he didn’t die😜😬
^115 pp &115 cleans
Stuff with friends
105# clean, OHS to 125#
Partner w/Alyssa, she did most of the work
165# clean
Cleans @90# OHS PR@135# PP PR@115# & SP EMOM@55#
Team with Grace 70# cleans
Yoga + WOD
5+6 thrusters. 4 + 5 thrusters. 5 rounds. With grant πŸ™‚ 90# cleans
Team Binsfeld 5 + some each round
115# cleans (did 8 rounds not 10)
Partner w/Faith
1) 6 rds 2) 3rds + 8 Cals 3) 5 rds + 4 thrusters | Clean EMOM 165#
Team of 3 w/ Danielle and Sylvia
Waterfall style killed me πŸ’€ cleans 135#, strict press 55# with a 5# push press pr at 150!
Partner w brian
Not sure of rounds. Penguin tap things. 0# cleans. There is zero guilt in my body for skipping cleans.
Complete with Jess S.
120# cleans
Ross, then ohs at 205 then strict dumbbell press
Partners with Britt and Sylvia -waterfall
I do NOT recommend waterfall 😣 thanks Grant for the push. Cleans 135. S press 55. P press 135. 25 rd (thin band) 50 t2b. Butterfly Work
Did it with Mike Verde
PR OHS 300# πŸ˜‹
Team with Angela!!
Rx WOD. 105# clean EMOM.
5+6, 4+5, 5, 165 Clean emom
With betsy and she made me go first every time. Woof.
Team Ginger!! (Brandon)
135# cleans
partnered with Karl and Jordan. I'm tired.
155# cleans. Also did strict press EMOM @ 75#
With Rach and Megan πŸ‘Š
Cleans 5 at 110# and 5 at 115#. Strict press 45#, PP 115. Failed 120 😩 should have tried again but ran out of time
No partner
Did Helen with a treadmill @11:47 cuz running is stupid. and part 4) at 75, then 175 PP.
Done! Partner my hubby Zach 😘
6+8/25, 4, 6+5/10. RX wt, penguin taps
105lb cleans
Partner w Shannon VP & Trevor
85# clean
6+4 thrusters/4+10 thrusters/6+10 thrusters
Cleans110#, OHS 150# (13# PR), SP 55#, PP 130#, 50 GHDS/50 dips/25ish T2B (more practice than anything)
Partnered with Tom Fameree who is a monster on the AirBike 😳
πŸ’― Cleans
Rachel (Thruster Queen) and Jamie (DBL under queen)
THX for letting me join your team guys! Cleans 155 for 3 rounds - form went to S&*% so dropped to 135# for rest. Strict Press 65#. PP 1RPM - 155#. Rev Hyper and BB Row. I no longer can move or raise my arms...
Partner w/ Derek
215# pp
Partnered w/ Chris
Cleans @ 205, sometimes twice.
5x5 HBBS @ 275# / Yesterday's Sister no. 2 WOD: 11 seated strict MUs (rings were hanging from the squat stand's pull-up bar) / 3x10 and then 5s for the HSPUs / 2x20 OHS / Now time to go study for finals
95# cln. Wod w Michelle and first set Erin. Rx. 2 or more rounds lost count
Megan & Jamie!πŸ€—
Cleans 145. Strict press 55. PP^ 135. 50 SRD/50TTB.
Partner with Jaime Rx
Cleans #90
Partner with Chris Ness
125 cleans and then 95# strict press
Total Team WOD domination
Fitness w/Jenna
#115 Cleans, ^#135 push press. Shoulders smoked!
With my pals Britt and Danielle. Waterfalls. Don’t go chasing them. 145 cleans. 65 SP.
Toni W. Partnership
Lots of rounds!! (Scaled: #18 KB Th & HR-SU); 10' EMOM: #35 Dbl KB Cln -> FS; Yoga & 1 hour of MOBility
Partner w/ Liz LeCaptain who carried me.
Push press 1 RM @ 205# Cleans @ 155#
Fun with Tina!
Partner w/ Jeff A
185# cleans
Did with Jennie
She did more work than me