Monday, May 4, 2015

3rd May 2015 by Mike

Strength

Power Clean

40% x 5

50% x 5

60% x 5

65% x 5

75% x 5

85% x 5 or as many as possible!

WOD

18-15-12-9-6-3

Hang Power Cleans 115/80

 Burpees

Strict Knees to Elbows

“Leadership is getting people to do what they don’t want to do, to achieve what they want to achieve!”

Tom Landry

Threesome Sunday!

2nd May 2015 by Mike

Teams of 3 complete working one athlete at a time.

150′ burpee broad jump

150 dumbbell snatch 50#/35#

150 Wallballs 20#/14#

150 toe to bar

150′ burpee broad jump

“Tight is right when using all your might!”  Undisclosed author!

Saturday, May 2, 2015

1st May 2015 by Mike

W.O.D.

“Helen”

 3 Rounds for time:

Run 400 Meters

21 Kettlebell Swings 1.5/1 pood

12 Pull Ups

Friday, May 1, 2015

30th April 2015 by Mike

Happy May Day!

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W.O.D.

Master Qualifier Event 4

21 – 15 – 9

Deadlifts 135/95#

Box jumps 24/20″

Handstand Push Ups

“Do not go where the path may lead, go instead where there is no path and leave a trail.”

Ralph Waldo Emerson

Thursday, April 30, 2015

29th April 2015 by Mike


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Happy Birthday Lois!!!!

W.O.D.

5 Rounds for time:

10 Squat Snatches, 75/45#

30 seconds chin over the bar holds

10 Squat Snatches, 75/45#

60 seconds plank hold

Well, it looks official to us!!! Donna Bruce is going to the CrossFit Games!!!!!!! Congratulations! You are amazing, an inspiration and all of your CFGB family is so proud of you!!!! Looks like our projector and movie screen will come in handy at the gym in July, when everyone will be cheering for you! Way to go DB!

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