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Monday, August 3, 2020

Squeeze

Even on the best days you know the worst is still coming, right? It’s like the other day when we did the front squat/ burpee 9-6-3-3-6-9 combo. It was heavy but the reps were short, so really what was the big deal of it? The most common reason I heard, and personally said, was I could not think of anything but the last 9 after the first 9. What if we were like sweet, 9 more reps, 9 more reps to build my giving any f’s about being tired before the work is done? The work is never done outside the gym so hone your skills with people that understand it too, us. CrossFit Green Bay is pretty awesome and when the whole gang is here well, I’ve never seen a better place. The facility, the coaches, the the workouts, the company suffering and getting better with you, it all flows to make one great environment to evolve. Evolving is adapting through repetition and we specialize in repetition! If you haven’t been to CFGB in a while it’s time to get back and if you’ve never been, On Ramp begins today at 7:15am and again tonight at 7:15am. Click New/Events Tab for more info. Come and evolve with CrossFit Green Bay.
Have Jurassic Monday!

And what are we doing every 2 mins for 12 mins??
james macco 9:14PM on Aug 2, 2020
Ugh. Fixed. 👊🏼🇺🇸
Grant Soletski 10:43PM on Aug 2, 2020
That’s 14 minutes worth.
Bradley Boockmeier 10:17AM on Aug 3, 2020
yes I saw but I knew you'd all figure that out
Grant Soletski 2:06PM on Aug 3, 2020
I’m not good with numbers
Bradley Boockmeier 3:04PM on Aug 3, 2020

1.) Every 2 minutes for 12 minutes Back Squat:
3 (sets) x 8 (reps) @ 65%
1 x 5 @ 70%
2 x 2 @ 75%
1 x 1 @80%
2.) Squeeze
9-15-21-21-15-9
Cal Row
Thruster 45/35lb
Burpees over Rower
*3.) Every 2 minutes 3 Front Squat from bottom position for 5 rounds, start as 50% adding load each round
Note: Set blocks to bottom of squat and start lift from basement, stand and then drop to blocks reset and do it 2 more times. Record all sets
*4.) 10 minute EMOM
Odd: 15 Pull-ups
Even: 10 Hand Release Push-ups
*5.) Every 2 minutes for 10 minutes
15 GHD Sit-ups
10 Toes to Bar
note: record broken rounds

 

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Alex Ebert
15/15 burpees finished at time cap.
BS up to 225#
10
0
Cancel
Bradley Boockmeier
Had to modify the reps due to time restraints between groups of athletes at school, but it wouldn’t have been super fast anyways 🤪
Squats felt awesome. Up to 385#
9
0
Cancel
Cody Stelmach
16:28 rx
Squats up to 300#
10
0
Cancel
Eric Hansen
15/15 cals at cap
11
0
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Grace Adler
Thru 2nd set of 15 rx
Finished the last set of 9’s after cap. BS 85-155#.
10
0
Cancel
Grant Soletski
19:55 woof.
135/155/185/195
13
1
Troy Foley
Cancel
Holly Snyder
8/9 thrusters at cap
BS 125,135,145,155
5
0
Cancel
james macco
Through second set of 15’s. 🤮
BS @ 185/195/215/235
1
0
Cancel
Janelle Nehs
Made it through second round of 15
9-12-15-15-12-9 BS up to #95
4
0
Cancel
Jenny Wesolowski
20:01 scaled. Up to 110 BS
0
0
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Jim Koehler
finished 15 cal row
225 - 275# BS
4
0
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Justin Peterson
14:21
Back Squats at 300, 325, 345, 375lbs
8
2
Fastest kid alive
Cody Stelmach
Troy Foley
Cancel
Kenzie Christy
16:59 rx - this gave me fran lung
BS @ 150 adding 10lbs to 180 at end FS @ 100, 110, 120, 130, 150 EMOM did 8 strict pull ups & 10 HRPU GHD one ✅ tried to go unbroken on each set
9
0
Cancel
Kevin Hansen
18:18 😩🤢
11
0
Cancel
Krystal Lowney
7/15 burpees at cap
BS 125#-150#
10
0
Cancel
Laura VanderKelen
19:07 rx
Back squats 125-135-145-155
5
0
Cancel
Mariah Schultz
19:00 rx
9
0
Cancel
Michael Hartmann
19:59
11
2
Bro.
Grant Soletski
Justin said it was over 20:00
Grant Soletski
Cancel
Pauly VanderKelen
15:50 UB
HBBS: 3x8@255, 1x5@275, 2x2@295, 1x1@315# / *5.) completed UB.
0
0
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Sal Bertuglia
16:36 RX
BS up to 275#
6
0
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Sam Carter
3 burpees shy
BS 125-155
6
0
Cancel
Sarah Anderson
18:48 scaled 9/12/15/15/12/9 (may have been 17:48 but I can’t remember gahhhh)
Squats up to 145#
6
0
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Scott Adler
17:02 (35#)
105-135 # bs
1
0
Cancel
Shannon VanPay
5/9 cal row lots of step overs
BS to 180#
8
0
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Sylvia Christensen
5 mile run
155-165-175-185 BS. 10 EMOM: 15pus/3bmu (odd), 30 dubs (even). GHD/T2B
6
5
Out looking for that juicehead gorilla guido, I see!
Justin Peterson
Justin Peterson
Sylvia, what brand CBD do you use.
Tom Fameree
Hahah Justin. What
Sylvia Christensen
Oh is that a Jersey Shore reference?🤣
Sylvia Christensen
Cancel
Theresa Rosenquist
TC’d at 1/15 burpees (2nd)**
**mods: #15 DBs Thr./step over rower. BS: #I 90/100/110/130. EC: #40 BOR (l&r)/GHHE/GHSU}x3
9
0
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Tom Fameree
19:28
BS @ 205, 225, 245, 265#
12
0
Cancel
Trevor Snyder
4 burpees short of finishing
155-245# bs.
7
0
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Troy Foley
18:45 Rx
Up to 275#
9
0
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Yvonne Otero
7/21 on 2nd 21
85-115# BS
10
0
Cancel