Sunday Feb 11 2018

Great to see PR's on Clean & Jerks & Snatches by athletes of all different levels yesterday.  You all are rocking it and continuing to up your levels of performance.  And its perfect timing heading into CrossFit Open season (2/22-3/26).  Get yourself signed up and see where your fitness level lands you amongst cross-fitters around the world. 

CFGB will give you four days of opportunities to complete each of the five workouts each week of the open: 
1) Thursday Night Lights - Immediately following the WOD announcement (approx.6:30)
2) Friday All  Day - The Open WOD will be our WOD; 5:15am, 6:15am, 8:15am, 9:15am, 11:30am, 12:30pm, 3:15pm, 4:15pm 5:15pm
3) Sunday - 11am-1pm 
4) Monday - During open gym only and you will need to bring your own judge  

Let's kick off the week with a little ditty called "Fondy"
1.) 5 One minute AMRAPs with 30 seconds rest between each round
10 Pull-ups 
Max Effort Front Squat 115/85lb
2.) Fondy
10 One minute AMRAPs with 30 sec rest between each round
25 Double Unders
10 Handstand Push-ups 
Max Effort Burpees to 6" reach
Note: start over each round and record each round
*3.) 5 minute AMRAP
15 Deadlift 155/105lb
5 Hang Power Clean & Jerk 155/105lb
Rest 5 min
*4.) 2 minute AMRAP 
GHD Sit-ups 
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Seev ๐Ÿ‹๐Ÿฝโ€โ™€๏ธ372d

This all looks so fun ๐Ÿ˜ญ๐Ÿค—

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PU/FS 10,7,7,7,8 @ 85#
Did DU til broken and 5 HSPU 25/3, 25/3, 17/5, 20/5, 20/3, 7/5, 20/5, 8/6, 18/5, 18/5
Done. PU & DU
Team Wod
Plus some abs and mobility
Team WOD fun with Bryn and Christian!
Team WOD warmup <3 Wallball (20#) for FS 15 per round 8-10 HSPU per round GHD AMRAP - 52
& DU practice
Team WOD & 8:15
Team Macco and Mantz... those front squats tho. ๐Ÿ˜ณ 8:15 class plus some GHDโ€™s with Terri and Danielle. #SundayFunday
Team WOD with Meagan and Macco
If you didnโ€™t almost die, you did it wrong #gohardalways
6x6 DL @ 335# / EMOM10: 9 front-rack lunges @ 155# for 90 total / EMOM20: odd minutes - 5 -> (6) burpee box overs @ 24" / even minutes - 12 American kettlebells swings @ 70# / Increased burpee box overs from 5 to 6 reps half way through. "Suck It Up" plank complex wearing 25# in the weight vest. Tried windshield wipers for the first time and completed 6 UB reps.
If youโ€™re looking to torture yourself for a few min this is your WOD. Still fun. #1) 15,15,13,12,11 FS. #2) 3 burpees, then for the rest ranged from 5-8 HSPUs.