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Thursday, May 7, 2020

Shifty

The CrossFit Affiliate Fundraiser raised $740 for CrossFit Green Bay. To all of you that threw in some bucks for this gym, we really appreciate it and will never forget the generosity. Thank you again to all the people who sent some cash our way and to all of those that continue to support us. Doors will be open soon.
Have a great Thursday!
Best t-shirt ever! 😃👊
Theresa Rosenquist 5:36AM on May 7, 2020
1.) Shifty
7 minute AMRAP
1 Rope climb
5/10/15m Shuttle
15 Wallballs 20/14lb
2.) Every 2 minutes for 12 minutes 4 Push Jerk, adding load each round starting @ approx 60% of 1RM Clean & Jerk
 3.) 12 minute AMRAP
10 Parallel RIng Rows
20 Hand release Push-ups
4.) Death by Muscle Up
1 the first minute 
2 the second 
3 the third and so on until you are unable to complete reps within the minute. 
Note: if you fail a muscle up 2 times your show is over for the day. 
5.) 5 x 3 Snatch @ Hang 60%
Note: rest appropriately 3 minutes between sets
6.) 4 x 4 Clean Extension from H approx 60%
Note: elbows should feel free every rep and that bar should be floating a little bit. 
7.) not for time
25 Weighted Hip Extension
25 Super Slow Back Extension
Unequipped At Home
1.) 500 Alternating Steps onto a Stair
Every minute on the minute, do 5 pushups before starting steps
2.) ROMWOD

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Cody Stelmach
5+7WB rx (beat Jan. score by 6 WB 🤘)
PJ @ 75, 105,135(60%),155,175,185#
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Erin Briggs
Garage
21-15-9: Hang Squat Cleans and Push Jerks , 95 lbs - 11:17. Rx. Assault Bike Calories : 15 x 40 secs / 20 secs : 120 reps. Every 1 min for 15 mins, alternating between: Dual Dumbbell Overhead Hold, 35 lbs, 30 secs; Handstand Walk, 20 ft; Sandbag Bear Hug Carry, 100 lbs, 40 ft.
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Grant Soletski
4+10m
4
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Pauly VanderKelen
McGregor from 5-6-20 complete in 5:40
Snatches: 11-10, 8-7, 9 / Tia Clair Toomey Barbell Complete: 3 rounds of 9 Hang Power Clean & 9 Push Press @ 115#, right into 3 rounds of 7 HPC & 7 Push Jerk @ 135#, right into 3 rounds of 5 HPC & 5 Split Jerk @ 155# complete in 8:36 / Barbell Row into hips: 10 reps @ 115,135,155,165,175,185,195,205, & 215# / 3 rounds of 50 Heel Taps, 20 V-Pulses, 10 Pike into 24" Box Jump, 15 Leg Raises.
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Scott Adler
14:50 (500 alt. steps, 12")
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Theresa Rosenquist
McGregor @ 10:41
@#50 -> 3x{10 ea: push-ups/#35 BOR/#18 SL B-SU/5 S-PU(BA)/15 #30 AMSU+10 RussTw & 4.75 mi walk
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Yvonne Otero
20 min bike ride, 21-15-9 squats, push-ups, sit-ups
JF leg lifts, mobility
4
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