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Wednesday, May 4, 2022

The ability to speak does not make you intelligent.

Don’t forget, Saturday, May 7th, at 1pm we will be having a CrossFit Green Bay party at Fox Harbor to celebrate Ravenclaw winning the House Cup Open, as well as the hard work all of our athletes put into the CrossFit Open and CrossFit Quarterfinals!

Feel free to bring your loved ones with you to this fun event!

Metcon:
5 Rounds
10 Deficit Handstand Pushups 2×45/1x45lb plate (Plates must be pushed tight against the wall to be considered Rx, per 2022 Quarterfinal rules)
2 Back Squat @75%
600m Run
40ft Torque Tank Level 3 Push

Accessory Work:
8 min EMOM
6 Burpee Box Get Overs (48/40”)
3 Push Jerks (75% 1RM (clean and jerk))

3 Rounds:
15 Barbell Curls
15 Alt. DB Curls
15 DB Kickbacks
15 Banded Tri Pushdowns

Mobility:
Trap and neck are lacrosse ball smash for 2 min each side
Foam roll glute for 2 min each side

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Alex Ebert
33:11 (1x45 plate with red ab mat)
BS 235lbs
7
0
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Barb :)
Green Bay Barbell
Thud
8
0
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Brandon Larsen
34:51 #255
Accessory wod ✅ @185
2
0
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Carrie Schatzman
32:22- but I didn’t start on time;
140BS; 1mi. Bike; Kipping HSPU w45 plate- no deficit; Coffee chat ☕️
10
0
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Celia Osorno
34:25 1800m biking
15
0
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Cody Stelmach
56:20 // maximized my exercise time today, oh and CrossFit was kinda hard today
First time hitting more than 1 or 2 hspu at this deficit, so 50 is cool
20
0
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Danielle Sherman
Out of Gym Day
Morning swim | Lunch run with Herman | BS + sHSPU EMOM in garage
13
0
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Devon Deda
27:33
HSPU 1x45# plate, BS 225#
7
0
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Grace Adler
34:55
Deficit@25# plate, BS@150#, 1800m bike
11
0
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Jacob Anason
31:16 @ 255#
Tomorrow’s accessory
10
0
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Jessica Ploof
32:32
125# BS, deficit HSPU off 24” box
10
0
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Jim Koehler
34:07 255# BS, 1 abmat hspu, 750 m row for run
10,250 m row
12
0
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Justin Peterson
21:37 @ 345lb Back Squat
Easiest workout I’ve ever done.
18
0
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Kayla Smith
24:23 rx
Super fun and EZ
15
0
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Kevin Hansen
9x2 Back Squat at 315#
18
0
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LAURIE MARTINEZ
31 something
HSPU off box, 90# BS
13
0
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Liz LeCaptain
28:35
195# BS + coffee chat
18
0
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Mel Sanders
28:18 scaled
HSPU knee on box w/ PVC deficit, BS #135
16
0
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Michael Green
36:55 RX BS @345#
10
0
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Mike Cegelski
32:53
1x45# Deficit. 285 Back Squat. Accessory Arms & 1 hour mobility.
18
0
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Molly Freye
27:35 scaled
Scaled - box deficit push ups Squat #125
15
0
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Pauly VanderKelen
HBBS: 10 reps @ 135,185, and 3x10 @ 225#
5x11 Ab Roll-outs wearing a 30# weight vest and kneeling on (2) 55s, (1) 45, and an AbMat / 5x12 Calf Raise wearing a 30# weight vest / 5x10 BOBBR @ 155#.
0
0
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Ryan Froelich
29:56 Rx
17
0
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Sam Carter
27:14 RX
18
0
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Sarah Anderson
36 something
Started off with Rx deficit HSPU, ended with 45# plates under the hands & 1 abmat under the head
6
0
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Scott Adler
24:06 (box hspu w/parallettes, 150# bs)
12
0
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Sean Manion
33:06
12
0
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Theresa Rosenquist
29:08🫠**
**R-PU, #115 BS, 600 m row -> 3x10 {BC(#20)&BA-RD)
11
0
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Tim Sanders
29:27 scaled
more tingly than hot. hspu off box 35#pl deficit. 275#bs
7
0
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Tina Schmidt
28:26 Rx (185# BS)
16
0
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Todd Rocheleau
24 something
Echo bike for running and 50 lb dumbbell press instead of HSPU
6
0
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Travis Olsen
31:21
215#BS. 1x45 plate.
16
0
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Victoria Ertl
23:49 scaled
No deficit for HSPU (just Rogue mat), 145# squat
19
0
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Yvonne Otero
31:20, 85# BS
15
0
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