SHRED IT

Wednesday Feb 5 2020


2020 Ice Bowl is just 3 days away! Competition kicks off Saturday at 9am with the individual competition and Sunday for the team competition at 9am. We will be closing the gym after the 11:30am workout on Friday to set up for the weekend. There will be no free class or any regular classes until Monday morning for the 5:15am class.

Calling all people who want to start at CFGB, the Ice Bowl is a great example of the pride we take in this gym and our members and we would love for you to stop out at some point during the weekend to see it for yourself. Maybe if you like what you see you can take that next step in getting started at this cool little gym!

Have a great Wednesday.
1.) Every 3 minutes for 12 min 3 position Snatch Complex: Snatch from High Hang, Hang & from Floor @ approx 75%
note: drop each rep if needed
2.) SHRED IT
3 rounds
30/24 cal Row
15 Back Squat 225/155lb
note: scale to approx 50% of 1rm 
*3.) 3 Overhead Squat every 2:30 for 5 rounds @  80%
note: highly recommended you use the blocks so you can dump it on the blocks instead of having to deal with re-racking on the j-cups
*4.) Every 2 minutes for 12 minutes 3 Deadlift @ 75%
*5.) 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.




36fa0cf9 9c4d 4ceb 8c99 5add3db5b931
Thumb wodmother1

Theresa Rosenquist62d

Whoa! Ted!😃👊#OG

Thumb wodmother1

Theresa Rosenquist62d

And.....
Yoga at 5:15 am!! (Not Power Yoga, not Vinyasa flow, not LongSlowStretch, just a nice combo of all the things you NEED!)

Login to comment
Whiteboard
10:26 #95/24
Snatch #65
Would love to get back in the gym once my throat doesn't feel like someone took a cheese grater to it.
Snatches @ 115. ☺️
10:35 115#
105# snatch
Snatch: 100; Wod: 10:03, weight 125.
Everything went as well as can be expected - when I can't lift my arms over my head.
11:11 @125# (5reps at 135# before dropping weight)
Snatch @65#
10:25 @ 185 105 sn
Fun 5:15pm class
10:32 @ 165
115 Snatch
10:12 @ 155# from the floor
SN up to 115#
10:37 @ 105#
60# snatch
11:38 at 185# from rack
125 - 135# snatch
190lb Snatches
Wasnt able to get mobile with snatches E.credit with OHS (finally mobile) 5x3 @260lb *failed one rep on 3rd set. I blame Grant
8:18 @ 105# (55%)
75# snatch
10:54 / 125# BS
75/85/90/95# Snatch
6:55 @155#
Snatch 115#
155# snatch
From the Floor - 11:23
5 X 3-Position complete @ 165# / Ice Bowl WOD #3 Practice / One round of Ice Bowl WOD #4 complete / Assault Bike & MU WOD from 2-2-20 complete in 14:43 / Strict Press: 95,115,135,155,165 then 5x5 @ 135# / 10-9-7 strict chin-ups.
9:58 (125# bs)
60# sn
105 snatches (1 fail from floor on 3rd round)
10:52 / 155# BS
95# Snatch
**Super Scl’d: BS @ #65 & no box(!!), PSn @ #45 (bar - 😲) and yoga.
11:23 25cals on bike, 225lb DL
Snatches at 155, felt spot on today. 7:15 fun
Snatches at 105#
8:37 @ 165#
125# snatch