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7 Rounds for time:
7 KBS (2pd/1.5pd)
7 Box Jumps - 24"
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FGB TRAINER SCORES:
CF Iowa: CF Cedar Valley: CF Ames: CF Epic:
Jon - 411 Aramad - 405 Leigh Ann - 323 Jason - 366
Angie -363 Sara - 329
Shana - 321 Jared - 285
Jamison....
BENCHMARK WEEK
"Cindy"
AMRI 20 minutues of:
5 Pull ups
10 Push ups
15 Squats.
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OR
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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Compare to 090629.
CONGRATULATIONS TO OUR FGB WINNERS!!
Beginner: Sameer (CF Epic) and Lisa Z. (CF Iowa)
Intermediate: Chad J (crossfitter) and Sara (CF Epic)
Advanced: Matt M. (CF Iowa) and Kelli B. (CF Iowa)
Amazing performances by all! Great job everyone!!
CF Iowa and Ames....
BENCHMARK WEEK
"Cindy"
AMRI 20 minutues of:
5 Pull ups
10 Push ups
15 Squats.
Post number of rounds to comments.
OR
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 090629.
CF Cedar Valley...
REST DAY
Thank you CF Cedar Valley, CF Epic, and CF Ames for joining us for a very successful FGB event! It was a pleasure meeting you and your talented groups! We look forward to next year!
All set and ready to go...
"FIGHT GONE BAD"
Wall Ball, 10 ft target
Sumo-deadlift High Pull
Box Jump
Push Press
Row (calories)
You will spend one minute at each of the five stations, resulting in a five minute round after which a one minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of "rotate" or "switch", the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where is calorie is a point.
Four Divisions: *Note some modifications are different from FGB site due to equipment*
Elite Men: (75#) 20# WB @ 10'
Modified Men (Intermediate) and Elite Women: (55#) 14# WB @ 10'
Beginner Men/Intermediate Women: (45#), 14-16# WB @ 8'
Beginner Women: (25-33#), 12# WB @ 8', 12" Box Jump
A HUGE WELCOME TO CROSSFIT AFFILIATES: AMES, CEDAR VALLEY, AND EPIC!!!!
Warm up, Rules, etc. will begin at 8:30am!! First heat to run at 9am!!! Good luck to all!
"Annie" for time:
50-40-30-20-10
Double Unders
Sit ups
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**If you are not doing FGB this Saturday, you may do it today!!
FCC CF BOOTCAMP 8:30-9:30AM in Norwalk.
Going overhead...
REST DAY / MAKE UP WOD
Megan...
21-18-15-12-9-6-3
1-3-5-7-9-11-13
Ball Cleans
Toes to Bar
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Skills: Handstand Push ups
Jonny and Kelli...
Strength Work:
10-8-6-4-2
Deadlifts
1 Arm DB Snatch
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2 Rounds of Barbara:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
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Jeff...
Skills: Wall Ball Shots 3x10 (Men 20/16# @ 12' targets)
3 Rounds for time:
10 HPC (135/95#)
10 Burpees
10 Push Press (135/95)
10 Box Jumps - 30"
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FGB IS THIS SATURDAY!! RSVP TO ANGIE VIA EMAIL IF YOU ARE PARTICIPATING IN WOD AND/OR FAJITA GRILL OUT AFTERWARDS! FIRST HEAT BEGINS AT 9AM!
Chris R...
