Giraffe

Tuesday Jul 3 2018


CrossFit Kids will be starting back up for another 8 week cycle starting next Monday the 9th of July. Please click on the programs tab for more information. July 4th the gym will be closed but don't you fret there will be a workout at the Soletski Residence, The Beer Mile. The mile will begin at 12pm and we will also be having a second running around 3pm for those working until early afternoon. As always there will be a non alcoholic version for those not of drinking age or for you that just plain old don't drink alcohol. Following the run we will be hosting a pool party so bring out your families and come celebrate our country's independence with one of the greatest athletic feats known to woman, man or child!
Have a great Tuesday!
1.) Giraffe☠️
50 Air Squat
30 Burpee Box Over (handsies and toesies) 30/24"
40 Air Squat
20 Burpee Box Over
30 Air Squat 
10 Burpee Box Over
2.) Every 2 minutes for 4 rounds 5 Deadlift @ approx 70%
*3.) 5-5-5-5 Push Press @ approx 70%, rest no more than 3 minutes between sets
*4.) 50-30-10😐
Ski Erg, cal
Row, cal
*5.) 5 Free Standing Handstand Push-up🙂
20' Handstand Walk
4 Free Standing Handstand Push-up 
20' Handstand Walk
3 Free Standing Handstand Push-up 
20' Handstand Walk
2 Free Standing Handstand Push-up 
20' Handstand Walk
1 Free Standing Handstand Push-up 
20' Handstand Walk
*6.) 5 rounds
10 Reverse Hyper
12 Back Extension
30 second Superman Hold

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175 DL. 90PP. Hs walk and hspus
9 something
Did at work. Push press done. Sore as hell from both gg workouts
DL@205. PP@105. Hspu/Hs walk
215 DL, 115 PP, HSPU/HS walking EC
315 # DL 205 # PP 4x5 every 2 min
10:30, DL 315, 3) 2rds 135# 2rds 155#
Burpee struggle bus. Big sweats.
165# DL; FS HSPU & HS walks; Assault Bike tabata & tabata abs
8:30 RX 315 DL 135 pp
3) Push Press 5x4 @165# 5.4.3.2.1 Free standing HSPU 20’ handstand walk
First time at GB CrossFit...awesome place/people! 315# DL 4x5
Deads at 245# PP 145
135# DL
8:55; 225# DL
105#PP, HSPU/Walks
135# DL
265# DL
150# DL
DL @ 275#/ PP@ 135#
13:05 a few step ups
160DL
13 mins?
SP at 140# for 4rds of 5
315lb deadlifts
DL 135#
At home.
8:38 @ Home with Pauly Babe
8:53 DL 195#
Push press 100#, free standing HSPU/handstand walk
190# DL and shoulder mobility
Untamed Fitness Kato
#5 EC from today and yesterday. No ring MU today. 😠 Back squat EMOM. Min 1 -65%, 2-70%, 3-75%, 4- rest x 3 rounds. + chipper (30 Snatch/10TTB/30 CJ/10TTB/30 thrusters/10TTB) #75. 12:22.
Dead’s @ 275#/ PP @ 185
Dead’s @ 275#/ PP @ 155#
Completed school work so I could enjoy Independence Day / Giraffe completed on 7/4/18.
125 PP & 195 DL
#175 DL
8:56 (24”)
115# dl
215# DL. T.U.P 15:48. 10 min snatch EMOM 125#
9:42** DL: #195
**Burpeed over a 16" box w/ hands & toes but.... it's still not right. 🙄 MEGA MOBility!!
8:49. 235# DL
Gymnastics w/ Tom leading into my first muscle ups
225# DL
15:58, burpee box step overs. That. was. awful.
135# DL