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Monday, October 19, 2015

WOD 151019

We have Open Gym during all hours of business for the most part. Open Gym is part of your unlimited rate as is team WOD, Pilates and Yoga. If you are a 3x a week member that means you have 12 CF classes for the month. Coming to Open Gym or any of the extra classes excluding the Saturday Free class count towards those 12 classes. Unlimited classes come to a little under 5 bucks class and if you do all the extra's its even cheaper per class as 3x per week is a little over 10 bucks a class. For an extra $25 you can really get everything we have to offer any day and any time. You invest in CFGB and we will return that investment to you with results and as you all know us coaches pride ourselves in keeping you in check. Give Unlimited a try for a month or two and find out for yourself why it's the best deal in town. Oh and if you want more all members of CFGB receives a half priced membership to Green Bay Barbell.
Ok enough sales pitch:) Brew City CrossFit/Milwaukee Barbell are hosting a unsanctioned Weightlifting Meet in December. A bunch of GBB members are signing up for it and I would like to see some of you CFGB lifters give this a go. You get 3 Snatch attempts and 3 Clean & Jerk attempts with the best 2 lifts being your total. If you are interested talk to myself, Ty or Justin.
Have a great Monday.

1.) Back Squat 4 x 9 @ 70% 5 – 30lb, Every 3 minutes
2.) In 12 minutes:
30 Strict Press 95/65lb
30 Push-Press 115/85lb
30 Push Jerk 135/95lb
Max Effort Strict Pull-ups
*3.) Find 1RM Weighted Strict Pull-up
4.) 5 Rounds
1 min. Barbell Overhead hold 155/105lb
1 min. Plank hold
Note: If you drop OH or lose your plank stop accumulating time until you are back in position.

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Alyssa DeNoble
11:12, 6 pu
145# bs
7
0
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Anna Schumacher
28 pull ups RX
9
0
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Anne Hoffman
19 jerks 55/75/85
155# BS (70%+8#) 35# wtd pu
8
0
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Ashley Peterson
8:45, 36 pull ups
11
0
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Cassie Christianson
8 pu. Rx
165#bs
11
0
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Che Ater
11/30 jerks rx
1x9@125, 1x9@135, 2x9@145. Not sure why I thought this would be fun????? Owie.
8
0
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Cole Cravillion
46 pull ups
2 sets of 320# bs
9
0
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Erin Buntin
21 pull-up
190BS
19
0
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Grace Adler
20/30 jerks rx
bs: 145# (2)/155#(2)
15
0
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Jake Plennes
22 pull ups
BS: 265# (+25)
18
0
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Jamie Kemen
3 SPU
140# BS 4x9; 35/45/55
16
0
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Jason Nobles
10:30, 7 pull ups
Need a temporary squat rack for days like these!
13
0
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Jim Koehler
10 pull-ups rx
225# bs +5#
15
0
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Justin Peterson
47 pullups
7
0
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Marcie Kyllonen
11:48 5 pull-ups Rx
105# bs
9
0
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Michelle Johnson
CF LoDo
7x 1 PSN + 1 SN + 1 OHS @ 75#; 25-20-15 BS 65#, Pull ups (fat bar!), Push-ups - 8:52
19
0
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Pam Bozec
12 jerks (55/65/75)
120# BS/ 25# PU/ 50 sit-ups
15
0
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Pauly VanderKelen
18 pull-ups
4x9 HBBS @ 290# / 60# 1RM weighted pull-up / 5 rounds of EC completed unbroken.
1
0
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Ryan Froelich
13:04 (75/95/115)
175 BS 4x9
16
0
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Sylvia Christensen
17/30 jerks Rx
1.5 mile run with weighted vest (13:19)
15
4
That's a really fast 1.5 miles with a vest! Vroooommm!
Tina Schmidt
Hahaah oops... 8:31 was my average pace!!
Sylvia Christensen
Hahaah oops... 8:31 was my average pace!!
Sylvia Christensen
That's a really fast 1.5 miles with a vest! Vroooommm!
Tina Schmidt
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Ted Kemen
15 pull-ups
9:26 (65/75/95)
18
0
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Theresa Rosenquist
17 pullups (scld w/ DBs)
#15/#20/#25 -> 5×1 ea {OH hold [#30/45/55/65/75] & plank (DHPU!!! =D ) & Lurong WOD - 170 (L1)
15
0
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Tina Schmidt
7:41 and 40 pullups
55# weighted pullup
18
0
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Todd Rocheleau
10:50, 16 pull ups, 255 BS
Holy shoulders!!!!
10
0
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Ty Krueger
56 pullups
The pump was real
1
0
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Tyler Shaw
10:00 27 pull-ups
96.9# kettle bell pull-up
17
2
Wow! That's an impressive pull-up!
Pauly VanderKelen
Wow! That's an impressive pull-up!
Pauly VanderKelen
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