FGB
With a continuously running clock, get as many reps as possible in one minute intervals at each station. There is a one minute rest after each round. Exercises consist of:
Wall Ball 20# @ 10'/16# @ 8'
SDLHP 75#/53#
Box Jump 20"
Push Press 75#/53#
Calorie Row
Post rep total.
Coaching Tips: This is a classic CrossFit benchmark workout. The idea is to keep a steady pace for all 3 rounds. A score of 300 or more is considered very good. There are a few CrossFit workouts that make most seasoned CrossFitters nervous, FGB is one of them.
Holiday Schedule: There will be no 5pm classes this Friday, Christmas Eve, or next Friday, New Year's Eve. We will have one class New Year's Day at 9am. It will be another Throwdown like we had Thanksgiving Day. If you missed that one, be sure to make it New Year's Day, it is fun you will not want to miss!
This workout was requested by Birthday Boy, Ja'rodd Jones. Happy Birthday.
5:15am
Eric 196 Rx
Lenny 213 Rx
Newman 389 Rx PR
Paul 319 Rx
8am
Cid 220
Rose 193Rx
Kendra 204
Tommy 182
Chad 231Rx PR
Dusty 320Rx Pr
Dano 276Rx
Ja’Rodd 420Rx
Teshina 341Rx PR
Rebecca 263Rx
Liza 216
Rob 174
Phil 198Rx
9am
Tina F. 270Rx
Claire 189Rx
Brando 216Rx
JoJo 343Rx PR
Michelle 218Rx
Sara 215Rx
Halle 159Rx
Brady 208
10:15am
Julia 251Rx PR
Sabrina 172Rx
Briley 314Rx
Roselynn 230Rx
Katie 222
Alex 251Rx
Ed M. 207Rx
Ed A. 279Rx
Jake 259Rx
Steve-O 278Rx
Shelly 194
12pm
Amy 219Rx
Holy smokes Ja’Rodd! I can tell this is going to be a big year for you! 420 on FGB puts you ahead of 2010 CF Games winner Graham Holmberg by 15 reps!
I’ve agreed to serve as your agent on a couple of lucrative licensing deals, and I have a phone call later to confirm the details for the new video game…
Call me!
In other news:
Amy’s 219Rx score today versus my 198 indicates the end of an era in Steffek family history. I hereby hand the pants in our family over to Amy (who will no doubt exchange them for a pair from Lululemon).
Nice work!
Maybe it just means I’m a better fighter than you are, Phil… which we both know was true even before I started CrossFit. I’ll gladly take the pair of Lululemon pants anyway, though — or else! 😉
Welcome to the ‘my woman is more legit than I am’ club, Phil.
5pm
Jim D. 235Rx PR
Bill 232Rx PR
John R. 254Rx
Tyler 235Rx
Susan 184Rx
Kristi 219Rx
Yeah but you know how the saying goes….”Behind every strong, successful woman is a man……who does what he’s told”.
Happy b-day Jarrod but you crack me up dude. You’re the only guy I know who dials up a work out and then bitches and gripes the entire time he’s doing it! haha
Happy Bday Jarrod! Glad to hear you enjoyed your WOD as much as us. The 5pm class would like to recommend next time you get to pick, DON”T, please, leave it to the pro’s. We only approve of the warm up! cheers
From the ice tub…..
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