Insider

Monday Jan 27 2020


A very cool thing about the coaches at CFGB they really love this gym. Every coach has their own individual coaching style and many have grown into coaches over many years of effort but the one thing that all of our coaches share is their drive and passion for this gym and it’s members. 
Tim pulled me aside the other day and shared his idea about our Friday Hero workouts. I asked him to send me a write up detailing his idea and within a few ideas the note was in my inbox. Passion indeed. Thank you Tim. 👊🏼🇺🇸

Hero Forged Fridays
The Hero WODs that Grant has been programming for us provide the gym with a unique opportunity to push ourselves to the limits with above-average intense workouts. These workouts are meant to push us to our limits, in a way that the men and women they are named after went to their limits in service to their country on a daily basis. As successful as these WODs have been, I believe this is a perfect opportunity to take it one step further, to grow our community, and honor those who gave their lives for their brothers, sisters, and country. I invite you all to come to the 3:15, 4:15, or 5:15pm Friday evening classes and train with one another in a large-scale CrossFit Green Bay gathering. After the WOD, feel free to bring refreshments, adult or non-adult, hang out, cheer on your fellow members, and toast that week’s hero whom we have dedicated this workout to. Afterall, they fought for an ideal that allows us to get together, exercise, and live our lives to the fullest, in the greatest country in the world, in the greatest CrossFit gym in the world.
 
P.S. This is by no means mandatory, and if you do come, you are not obligated to bring anything. If you want to get your workout in and get out, you absolutely can do that! This will be BYOB/S (beverages and snacks). This is an excellent opportunity to get to know other members who you may never get a chance to meet and spend time with.

Have a great Monday!
1.) Insider
3 rounds
50 Double Unders
20 Chest to Bar Pullups
15 Box Overs 24/20”
Note: scale du’s with singles & c2b pull-ups with pull-ups, fast is the name of the game 
2.) 4.) EMOM for 12 min 1 Snatch High Pull + 1 Snatch @ approx 65%
Note: take your time to set well before both pulls
*3.) 20m Sled Push
3 Rope Climbs
25 Toes to Bar
3 Rope Climbs
20m Sled Push
*4.) 3 Overhead Squat every 3 minutes for 6 rounds  @ 75%
*5.) 10 rounds 
10 GHD Sit-ups
30 second Plank
Note: if you haven’t been consistently doing ghd sit-ups in the extra credit scale to 6 rounds


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105 OHS, 5 rds 5 strict fat bar pull ups and 10 strict HSPUs
Single under’s, T2Rig, 20” box. 135# Cleans.
2+ 9/20 C2B
54/60 chin over bar pullups @ 9 min cap
Pull ups, box step overs. No EMOM - left for work early
5 pull-ups rd 3 @ cap/du&singles, 65lb
Bud said I snatched ok so I got that
SN: 140#, EC #5
Pull-ups, box step-overs, 25 DU, the rest SU to keep moving . + plank/GHD EC (no snatch EMOM) and rowing intervals.
2 + 10 pullups...singles and step overs
up to 115# snatch
2 rounds & 12 C2b
115# snatch
Team WOD 3&4
Snatches 65#
85# snatch
2 rds + 11 C2B
95# Snatch
7/20 C2b 3rd round.
Infected all of 915 w the coronavirus. Sorry friends. 😷 snatch 100# BMU prac.
C2B: UB first round, 11-10 second round, 10-5-3-2 third round / EMOM12 Snatch Complex: First 6 rounds @ 155#, Last 6 rounds @ 165# / 5x3 Front Squat every 2:30 from 1/22/20 @ 255, 260, 265, 270, 270#.
2 + 8 PU
Singles and regular pull ups 130 snatch
Row’d Royalty 20.2
3k for time as: 500/400/300/2/1/1/2/3/4/5 hundreds ea w/ 1’ rest - 12:48. Row v SkiErg 😃👊
Snatches at 95#
9:00, several mods
Snatches 35#