McRum

Monday Feb 26 2018


I would like to give a giant thank you to our favorite Italian Angela whom just so happened to be my dance partner in this weekends Dancing With Our Stars. Angela has taught me so much in these last 7 months since we've began training for this event and for that I will be forever grateful to her. I was not the easiest partner that she could have teamed up with, I swear a lot and move like an uncoordinated gorilla but she put that all aside and never gave up on us. We danced in front of 1400 people including a large group of CFGB members and I have never been more at ease in the moment because she was there next to me. Love you Angela! Thank you to all that came out and supported us as well it was beyond appreciated. 

Remember that if you need to redo 18.1, your options are any of our Open Gym hours. 7:15-8:15am, 10:15-11:30am and 1:30-3:15pm. Please bring your own judge. 

CrossFit Kds 4:15-4:45 & CrossFit Teens 4:45-5:30 begins tonight! See details under programs tab. 
Have a great Monday!
1.) Every 2 minutes for 10 minutes 5 Front Squat starting @ approx 60% adding load each round
Note: from the floor, first rep can be a squat clean
2.) McRum
10 rounds
10 Pull-ups 
10 cal Assault Bike
10 Power Snatch 75/55lb
Rest 30 sec
*3.) 5 rounds
20m Overhead Walk 155/105lb
1 min Handstand Hold
*4.) 7 minute AMRAP
1 Legless Rope Climb
15 Hand Release Push-ups 
Note: entire hand must leave floor 
*5.) 5 minute AMRAP
5 Hang Power Clean 165/115lb
7 Bar Facing Burpees
*6.) 5 rounds
15 GHD Sit-ups 
30 Double Unders 


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Brett Kohout83d

Soletski, Grant Soletski 🍸🔫

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Alyssa DeNoble 82d

Nice picture!!

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105-135 fs
4 Rounds rx
10 cal even though Tyler said 8, Snatched are hard when hand placement is off and one arm is longer than the other, band work, front squat to 105#, 50 singles and ghds
5 + 5 pu’s.. 35#, pu singles for dayzzz
8 cals.. forgot to rest between rounds 🤷🏼‍♀️ FS up to 85#
7 rounds. Squats at 125,130,135,140,150
6+5 snatch
75-95 front squats
5+10 cals
185-265 FS
8 Rnds @ 20:30 45# Snatch Ring Rows
#135 FS 5 Rnds
6 rounds + 6 pullups...forgot to rest between each round
95#-135# FS
6+6PU’s. Banded last 3 rounds. 65#SN
135#FS
65#
65#
7 + 8 cals
FS ^125#; #6 extra credit; shoulder mobility
Up to 115# fs
9 rounds
Being sick sucks
175 with Donny / 8+3 cal
GHD/du & Rope/hrpu with chris r Fun day
7 + 8 PU's, rower
185# FS
5 rds + 6 snatch, 45# snatch
FS 85#-125#
395 (12+3c/j)
18.1 redo
5 rounds RX in 20min cap
105-125 FS
5 rds and 4 cals
175 - 220# FS
Just shy of 6 Rds
FS 95#—>125#
Front squats ^135#; oh walking/hs holds done
7 + 2 cals
FS 115/125/135/140/145...Saturday’s clean complex 115#...20m OH walk/handstand walk...4x12 reverse hyper and mobility
6 + 1 snatch RX - Butterfly work with Tyler
105 / 125 / 135 / 140 / 150
18.1 redo
288 (47 better than first attempt). Apparently strategy is somewhat important. :) thanks Jake for coaching me!!!!
18.1 redo (303)
7 rds @ 18 min
FS ^ 245#
I learned that redoing open workouts is not for me.
8 rounds + 10 cals at 20 minutes. Finished all 10 rounds @ 23:06
UB Pull-ups / UB snatches / 5x5 Front squat from the floor: 205, 215, 225, 235, 245# / *4.) 4 rounds. Rested long enough to ensure a successful legless rope climb. / EMOM5: 4 UB Hang Power Clean @ 165#
FS 135-165. UB movements.
18.1 (in La Crosse)
320 Reps - 10 Rounds RX
8 + 1 cal . 115, 125, 135, 145, 155 FS.
EC stuff
6R + 10 PU + 4 Cals
FS from Rack (wrist ☠️!!): #60-80 (getting better); WOD: #35 PSn (Shldr 😭!!); M|WOD Knee therapy.
Mobility as a 'rest day"
w/ Derek
18.1 redo 288 (11 better)
Around 8+ rds
245#