Monday Sep 10 2018

CrossFit Kids begins today at 4:15pm and will run through the first week of November. Please click on the program tab for more information. Congrats to all that participated in the Granite Games and I believe a few of you took on the Tough Mudder this weekend as well. There are a few comps coming up if anyone is interested, head over to the CFGB Facebook members page to see whatโ€™s going on!
Have a great Monday!
1.) Nate
20 minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
2.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.
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Grant Soletski374d

Hey FYI Iโ€™m posting gym related stuff on fb members page and the wod will be most likely posted there only once the new website is launched.

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Jamie Kemen373d

And for "non-social media" members...?

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Grant Soletski373d

The wod will be a surprise every day then!!


Bradley Boockmeier373d

The word pood is just absolutely ridiculous to me. I'm never going to be able to say it without giggling. #Maturity

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10+3 hspuโ€™s 53#
All double mu except last rd
53# kB, muscle up progressions, hspu on wall and box, plank suck it up, angels back squat stuff, knee rehab stuff
35# KB MUP progressions 1 abmat HSPU
Row/ring row EC
MU attempts.. rx hspus finally!.. 1.5 pood
Couple front squats@245 5rds sled pull/HSW
13+2 MUP
Purple band MUP, 1 abmat strict hspu, 53# KB. And I sucked it up.
Broโ€™d Out with JT & Bryan. Suck it up with Bryan Justin bailed ๐Ÿ‘Ž
We accessed our looks and decided Bryan is average.
That was fun!
MU progressions, HSPU with 1 mat + plate, 1.5 pood
11+ 4HSPU
Scaled. Alternate Kipping HSPU with ones from box. MUP. 1..5 pood. Suck it Up planks.
Present, planks suck!
9+2 Banded low MU 2 ab mats HSPU
20+2 Muscle Ups
I was there. ๐Ÿ™ƒ
Tough Mudder recovery.
Handstand walk practice
11+4 KBS (2 pood), MU attempts
FS double @205#, strict wide grip pull up 8 UB (4 rep PR), suck it up, clean&jerk complex EMOM 115#, sled pull/handstand walk
11 + 2MU RX
that 2 pood tho
Tested the shoulder. โœ…
Successfully. ๐Ÿ‘๐Ÿป Banded MU from ground. No pain. ๐Ÿ™Œ๐Ÿป
16 rounds + 2 American KBS
All movements UB without any fails / Suck It Up complete 100% in push-up plank position / 10 OHS with (2) dumbbells overhead complete with 30, 35, 40, 45, and 50# dumbbells / Handstand hold / 2x10 strict pull-ups
โœ”hspu with 2 ab mats, mup, #40 kb
Suck it up. 2 mile walk
11 rds + 2 MU
19 Rounds +1 MU*๐Ÿ‘ต*
*๐Ÿ‘ต* Super Scaled: 1 RR + MMU}ร—2/4 Box HSPU/8 KBS @#40 (all the #53s & #45 were taken); Suck it up = Done. XOSym & Shldr MOB. Thanks
13 rnds + 2 "MU"
MU were from seated on floor, one leg raised. 5rnds 20 ft sled pull & 20 ft handstand walk