Whiteboard Search
Monday, April 3, 2017

Woody

Our April On Ramp begins today. If your winter goals of shedding that fat or getting stronger have not happened elsewhere maybe it’s time to give CrossFit Green Bay a chance at helping you succeed. If you give us your 100% effort towards your health and wellness we will give you our 100% effort in helping you achieve it. 
The work begins now.
Happy Monday
1.) Deadlift 1-1-1-1-1
note: 10 minutes to warm up to heavy single then every 2 minutes for 5 rounds 1 Deadlift, add load each round
2.) Woody
3 rounds
12 Strict Press 95/65lb
6 Snatch 95/65lb
400m Run
*3.) 5 reps of Snatch Complex:
Floor->High Hang->Floor->Snatch->2 Overhead Squats
note: record heaviest load
*4.) 5 rounds 
20 Hip Extension
10 Chest to Bar Pull-ups

You must login above to log your score

Alyssa DeNoble
10:24
225 DL. ^105 snatch complex. Hip ext&strict pull ups
3
0
Cancel
Amanda Zeamer
14:14 55#
Running, deadlift pr 215# (10#) not my ideal workout
22
4
Nice job on the PR!
Mary Stueber
Nice PR. Glad I got 220# up today πŸ˜‰
Amy Zynda
Well you both beat me!πŸ˜‰
Krystal Lowney
😜 I think I got you yet! It wasn't my best day πŸ˜‚
Amanda Zeamer
Cancel
Amy Zynda
10:42 45#
DL 195-205-215-220(PR)-230(f). Got the 230 off the ground, couldn't stand it up. Also strict press can suck it.
9
0
Cancel
Andy Glawe
11:23, 75#
Missed 395# dl
26
0
Cancel
Angel Anderson
13:07 (row vs. run) RX weight
DL ^180# (5# PR) missed 185# (got it off the ground, couldn't finish-- next time! I'm coming for you 200!!! Slowly but surely!) GHDs for funsies
19
2
Good job, you will get there!
Mary Stueber
Thanks Mary!!!
Angel Anderson
Cancel
Antonia Shanle
10:38 sub row
First day back felt great! 290# DL (10# pr) snatch EC done
29
3
Love the PR!
Mary Stueber
Beast mode! Nice PR! You're my idol! ;)
Angel Anderson
Thanks ladies! :D
Antonia Shanle
Cancel
Ashley King
9:40 RX
265# DL. 15# pr :)
29
1
Awesome!
Mary Stueber
Cancel
Betsy Soletski
10:46 45#
210# DL PR
15
2
Good job!
Mary Stueber
Dang girl! Awesome PR!
Angel Anderson
Cancel
Brett Kohout
Mobility-ish
DL 275-295-315-345-365(f)
12
0
Cancel
Brittany Nohr
10:13 24 in box jump for press, backsquat for snatch
305# deadlift 30# pr. Thought I was going for 290 but had an extra 15 on one side πŸ˜³πŸ€¦πŸΌβ€β™€οΈπŸ€·πŸΌβ€β™€οΈ
14
3
LOL!!! Well that's just impressive!
Angel Anderson
Just one side?! That must have been interesting haha! Nice PR!
Angel Anderson
Probably the ugliest lift I've ever done in my life. But I hit it
Brittany Nohr
Cancel
Christian Stueber
Post OP walk #2
About three miles from box and back
0
0
Cancel
Chuck Brehm
7:51
525 DL
12
0
Cancel
Cole Cravillion
9:42 row
21
0
Cancel
Craig King
310#DL (5# PR) 9:56 75#
29
0
Cancel
Dana M Koziol
DL PR150# up 10#, finished WOD. Worked on getting under bar for snatches.
25
0
Cancel
Derek LaBonte
6:50
485 DL (PR)
1
0
Cancel
Eric Hansen
9:09 75#
305# DL
22
0
Cancel
Erin Buntin
11:14 (sub row)
317# DL (2lb PR). Fail 320#
30
1
vacation must agree with you! Nice job!
Tina Schmidt
Cancel
Grace Adler
14:14
500 Row instead of run; ^215# DL
23
0
Cancel
Grant Soletski
365 12:33
Someone had a case of the Mondays. Benched and Strict pressed with cole
15
1
#meatheadmonday
Brittany Nohr
Cancel
Hannah Fameree
11:41 35#
DL PR 200# 😊😊
3
0
Cancel
james macco
12:14
365 dl. Failed at 385 Snatch ec up to 135.
12
0
Cancel
Jamie Henrickson
11:47 rx
DL 200-215 - was not feeling the deadlift this morning πŸ€·β€β™€οΈ
9
0
Cancel
Jamie Kemen
14:28, 45# ^215DL
Forgot how to squat snatch temporarily. Then I was good πŸ˜‚ >50# away from PR, guess I've got some leg strength to build back!
27
0
Cancel
Jason Nobles
12:41
0
0
Cancel
Jennie Campshure
15:35. 55#
DL up to 205#. Failed at 225#
8
0
Cancel
Jessica Schmidt
9:34 Rx
275 DL
2
0
Cancel
Jill Schumacher
14:00 500 row for run. 45# . DL 195#. Didn't go for a pr. Next time.
3
0
Cancel
Jim Koehler
10:50 row for run
335# DL
22
0
Cancel
Jordan Heider
12:01 (sub Squats and Cleans 95#)
DL 325# (5 lb PR)
20
0
Cancel
Karl Bonkoski
8:52 @ 75
300-330 DL
23
0
Cancel
Kate Mantz
12:14 (35#)
DL ^160# (tie PR)
28
0
Cancel
Katie Lovin
14:03 #55
#190 DL
3
0
Cancel
Kayla Duchateau
10:11
235#dl/125# snatch ec
29
0
Cancel
Kimberly Nault
13:15 (row vs run)
DL 225-245-265-285-300(f) all comeback PRs!
29
4
YAY! Great job :)
Antonia Shanle
Nice!!
Mary Stueber
Woohooooooooooo!!!!
Angel Anderson
Hooray!!!!
Amanda Zeamer
Cancel
Krystal Lowney
11:37 55#
DL 210# (10# PR!)
28
5
That's a great PR!
Mary Stueber
Awesome!
Jamie Kemen
Nice work!
Jamie Henrickson
Woohoo!
Amy Zynda
Awesome job!
Angel Anderson
Cancel
Laura VanderKelen
11:50 rx
Deadlift 230#
5
0
Cancel
Lauren Kalil
11:33 55# and rowed ( it's raining lol)
DL 245#, 50# over last PR!
26
2
Nice job!
Dana M Koziol
Thanks!!
Lauren Kalil
Cancel
Marcie Kyllonen
11:22 55#
bs 5x5 85#
21
0
Cancel
Mary Stueber
15:07 RX
Up to 225# DL
28
1
Nice RX!
Krystal Lowney
Cancel
Matt Fortier
12:55
DL 255# first time seeing what the tank has in it.
20
0
Cancel
Michelle Johnson
10:23
DL up to 255#
29
0
Cancel
Paul Mantz
8:36 with mods. ^485 DL
Feeling slow and heavy this am
27
2
I always feel slow and heavy
Amy Zynda
^^same 😏
Kate Mantz
Cancel
Paula Soletski
12:48 55#, 230 dl tied PR, 3rds hip ext atmpt c2b.
28
0
Cancel
Pauly VanderKelen
9:13
DL - 405,415,420,425,430# / 3.) 95,115,135,145,155,165, failed 175# Shoulders were shaky for snatches today :/ 4.) complete in 6:05. C2B sets were 10,10,10,7-3,10
0
0
Cancel
Rachael Salata
8:38 row
DL up to 320 Yog 2 miles solo Accessory work
14
2
I also like to yog
Brett Kohout
I also like to yog
Brett Kohout
Cancel
Rachel Meyers
14:20 #55
DL #170
30
0
Cancel
RaLinda Lamberies
10:52 55#
245# DL (10# PR)
28
1
Nice DL!
Mary Stueber
Cancel
Ross Van Enkevort
12:00, 65# strict press & snatch
415 DL
13
0
Cancel
Ryan Froelich
10:16 (30# DB)
^275 DL (285 PR fail)
24
0
Cancel
Ryan Kyllonen
11:32
375# DL
14
0
Cancel
Sal Bertuglia
13:33 ( sub 500 row for run)
12
0
Cancel
Sam Adler
10:46 RX
DL ^275#
11
0
Cancel
Sam Scherwinski
10:38 RX
DL up to 365#
29
0
Cancel
sarah bowers
13:03 45# 185#deadlift
10
0
Cancel
Shane Hanson
8:20
26
0
Cancel
Shannon VanPay
11:57 55#
DL ^ 275#
28
3
Wow! Beast
Ashley King
Nice PR!
Mary Stueber
Damn. I'm scared of you.
Amy Zynda
Cancel
Ted Kemen
9:43 #75
375# DL /10# PR
29
2
Way to go Ted!!!
Paul Mantz
Fun to watch. Congrats
Steve Kaster
Cancel
Theresa Rosenquist
9:35**
**scl'd w/: #15 DBs SP/#55 PSn/0.5 mi Airdyne πŸ˜₯ PEC: 3Γ—{15 S-GH-HE/25-#25 AMSU/60" HSH > 5 DHPU/10 push ups/20 WL (BW/#15 OH/#35 B).
25
0
Cancel
Tina Schmidt
9:07
DL up to 275#
31
2
Way to show up on time this morning!!!
Paul Mantz
Not as timely as you!
Tina Schmidt
Cancel
Ty Krueger
8:20
DL : 405/475/495/535/555 (tied all time pr)
32
2
You are going to need a bigger bar.
Paul Mantz
Wow - great job
Steve Kaster
Cancel
Tyler Shaw
8:50 db strict press backsquats
455 deadlift
24
0
Cancel
Yvonne Otero
16:09, 35# running. ugh.
DL ^195#, tied PR (205# PR fail)
24
0
Cancel
Zach Campshure
14:29
Dl to 405#
13
0
Cancel