DeFacto

Wednesday Mar 21 2018


The quadrants are working quite well and we appreciate you all working with us to make CFGB the most efficient gym in all the land. There will always be a quadrant available with all the equipment necessary to accomplish all your extra credit needs just make sure to ask a coach which one is for open gym and which ones are being used for a class. Appreciate it and keep up the work you animals. 
Have a great Wednesday. 
1.) 4 minute AMRAP 
Clean 135/95lb 
3 minute AMRAP 
Clean 185/135lb 
2 minute AMRAP 
Clean 225/155lb
3 minutes to establish 1RM Clean
Note: clock continues to run while weight is changed
2.) DeFacto
10-9-8-7-6-5-4-3-2-1
Thruster 95/65lb
Strict Pull-ups 
*3.) 5 Rounds
With 2 Barbells 
Barbell Carry 225/155lb
10 Bar Facing Burpees over both bars (double jump)
*4.) 7 minute AMRAP
5 Bench Press 185/125lb
1 Legless Rope Climb
1 Strict Muscle Up 
Note: bench weight should be tough but able to do 5 reps continually 
*5.) Overhead Squat 5-3-3-2-1-1 adding load every round working to session 1RM, rest no more than 3 minutes between sets 
*6.) 3 rounds
25 GHD Sit-ups 
1 minute Plank Hold
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Bill Binsfeld183d

Why the hate for 8?

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Bruce Hoffort183d

I knew he couldn't fully count..

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Front squats and rings rows, cleans 65-115 no prs
60 # 19 cleans in 4’ 65# 9 cleans 85# 5 cleans 85# PR 12:42 45# thruster strict pull up with green band
Sorry 75# 5 cleans
13 something. I powercleaned 175. I guess that is a PR power clean. Too bad I couldn’t get my ass under it;)
13:53 #75 TR and Green \ Purple bands
135\165\185\210 Cleans #5PR
300# clean. 5 or 10# PR
12:32 banded strict PU
Up to 125# clean EC 100 Push-ups 7:31
10:43. Banded PU’s 65#
115#, 155#, 185#. 215#PR
Rx Rest @ 204#
Nailed it. 8 hrs 45 min.
11:56 (many PUs not to height)
Cleans 75-135#
GHD/Plank, 100 HRPU 7:33
14:39 black band
195# clean (5# PR)
10:01/205# Clean.
EC of ghd’s/plank and ohs. Considering I have the Black Plague, I’m happy with today’s effort
145# clean, 10#PR
55# thruster/banded SPU 12:23
65#-25. 85#-14. 105#-5 max 120#
13:43 banded PUs 55#
10:50 pullup band, strict press 55lb, SI joint locked up.
85-145lb clean. 5lb PR
11:36 banded strict PU
236# (1#pr)
10:00 rx - strict pull-ups have come a long ways!
170# clean PR, redeemed myself from 18.2a 😵
10:22 RX
Cleans RX, up to 165 (3# PR), reverse hyper/bent over rows/curls...strict t2b/GHDS/sit ups... single arm dumbbell SP sitting/hallow holds
Substituted thrusters with strict press 55#
Finished at cap 65#/Black band PU
I can PC but not squat clean. 😡 also pull ups suck.
Clean up 2 230#
I think 20/10/5 for cleans and hit 275#
Cleans only to 225
85# -15, 105#- 8, 115#-4 max-125#. 11:26 blk band 55#
28 cleans @ 135#, 11 cleans @ 185#, 2 cleans @ 225# with 3 fails :/ then, clean @ 245#, failed twice @ 255# / *4.) 3 rounds + 5 bench press at the 7 minute time cap. Finished the fourth round after time expired / OHS: 5@ 135, 4@185, 3@205, 2@225, 1@ 235#
11:45 #65, green and red band PU
75-#120. Tuesday's DL #160
8:29 RX
Cleans #95-115-135
13:37 (65#)
135# clns
15:38.... I mean. I finished 🤷🏽‍♀️
175 Clean. 5 rounds: 10 FR lunges (105#), 15 DL (175#). 2 rounds: 30 GHDS, 30 hollow rocks, 60 sec. plank, 10 strict T2B.
** #26 Goblet Squats & small blk DHPU. Cleans: 20@ #65/11@#85/8@95/3@105; Yoga & Knee therapy
Mobility is a WOD :P
Mobility, EC #6, some air squatting and assault bike, more mobility. DU until my arms look like a tiger again
Didn’t count cleans. Heavy single up to 170#
260# (5# PR)
115-205# cleans