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Tuesday, July 8, 2025

Keelback

This Saturday we will be hosting our annual summer competition, The DragonBowl, at the East gym from 9am-2:30pm. If you’d like to stop in and cheer our many teams on and see the action, feel free! The East gym will be closed for classes on Friday after the Noon class to set up for the competition, so all East members can go to West gym for 3:30/4:30pm class if needed!

CrossFit Green Bay Teams
Scaled:
New Kids On The Block – Samarth M and Alesha P
Muscle Moths – Mike and Ashley T
Try Athletes – Cass B and Kyle L
Buff Ponies – Megan J and Denny C
Masters 85+:
Blonde Ambitchin’ and the Bald Avenger – Ashley P and Ian W
Masters 70+:
Damaged and Dysfunctional – Ashley B and Justin B
Intermediate:
Too Thicc to Fit – Mike G and Eliz L
Mental Health Rejects – Kevin H and Autumn J
Just Try Harder – Kim D and Joe N
NewlyWODs – James and Emma M
Boots and Brawn – Ashlyn P and Brent K
Rx:
Dem Dawgz – Mike C and Kaitlyn H

Skill/Strength:
Every 1:30 for 4 Rounds
Strict Press 1×3 at 75% 1RM
Strict Press 1×2 at 80% 1RM
Strict Press 1×1 at 85% 1RM
Strict Press 1×1 at 90% 1RM

Metcon:
3 Rounds of the whole list
6-8-10
Box Jump Overs (step down) 24/20”
Front Squats 135/95lbs
Rest 1:00
28 GHD Situps
12 Front Squats
Rest 2:00 between each round
-24 min cap

Mandatory Mobility:
3 min delt smash per side
3 min calf smash per side
3 min quad smash per side

Optional Additional/Alternative Work:
Banded Deadlift 10×3 at 50%
-Slow, controlled reps – not touch ‘n go fast

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Alex Ebert
2+6GHD RX. Finished after cap.
SP 105, 115, 120, 125
18
0
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Ashley Brocker
18:16 (4:54/4:40/4:42)
0
0
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Ashlyn Pribek
21:00 Rx
75#-90# Strict Press
10
0
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Autumn Jarvis
Capped 3+20 Ab mat SU, 85#
Press up to 90#
21
0
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Brandon Kruswick
Finished Rd 2 @ 23:13 - 115# FS
21
0
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Carrie Schatzman
2 + 26/28 GHDs at cap; scaled: 65#, some box jumps/some step ups; finished up after cap;
SP up to 95#
5
0
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Cass Baier
21:19 @70# rough workout after a week off 🥵
22
0
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Celia Osorno
Fitness for time rx
Unbroken FS // trying my new identity as a morning person // my last two minute rest started basically with two minutes left
23
0
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Chelsea Sherman
2+ 7 ghd’s @85#
Baby 🦒 legs. SP to 80#
17
0
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Conor Berndt
19:20
21
0
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Dana Anason
25:07 scaled//95-115# SP
Box step overs on 20” box, goblet squats with 35# DB, 14 cal ski erg subbed for GHDs
18
0
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Danielle Stelmach
21:21 *box step overs/HPC 95# round 1, then 85# (knee)
SP 75-92# failed 102# pr attempt | HSPU work & mobility
14
0
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David Rueckl
20:14 GHD// 95# 20” box jump RX 1&2 minute rest
Press to 125# Showed up and moved forward 30’
22
0
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Derek Zehms
Capped at 6-8 squats round 3
Strict Press up to 165
17
0
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Emma Mueller
90-115# // 21:56 RX
16
0
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Erika Donaldson
23 GHDs in round 3
Started with 95#and quickly dropped down to 85# Strict press 65-80#
22
0
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james macco
2 + 19 GHD's @ 115# (finished after cap) my F**king quads. :(
SP 100/105/110/120
20
0
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James Mueller
22:48
23
0
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Jamie Neubauer
21:50 rx
SP 80-97#
23
0
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Jenny Renon
10/10 box jumps in rd 3 @ cap rx
22
0
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Jenny Wesolowski
20:37 modified
Light and moved at a chill pace because of trail run this weekend. 65# and all front squats 6 reps. GHD to 20# box and last rd amsu w med ball. Strict press @ 65-85#
22
0
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Jessica Ploof
7/8 box jumps in last round
85#, mix of GHD and sit-ups, 65-80# SP
16
0
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JORDAN MAGGLE
WOD @ CF Green Leaf
Grettel: 5:49, went at 115, probably should have move up to 135 800 meter run for part 2
21
0
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Justin Peterson
19:43 unbroken. Splits [4:21/5:03/6:19] my body hates fitness right now 🥲
Strict Presses 150/160/170/180lbs. My body likes lifting right now. Maybe I should just become a weightlifter for 3 years again.
23
1
It will come back!!
Sylvia Christensen
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Justin Riege
🧢 6/10 FS round 3
150-160-170-182 Strict Press
15
0
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Kelsey Waack
22:46 @ 85#
70-85#
22
0
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Kimb Davister
Capped during last 1 min rest at 23:14; finished the WOD at a time after that
105,110,115,120 strict press
23
0
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Krystal Lowney
23:30 85#
SP to 80#
14
0
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Liz LeCaptain
26:05
90-105# SP
20
0
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Megan Johnson
DragonBowl practice with Denny! ✅
11
1
Sylvia Christensen
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Mike Cegelski
24:35
48 inch box get overs
23
0
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Nathan Henrigillis
Capped - 2 + 28
135 front squats, step overs, ab mat sit ups w/20# med ball; 115, 135, 155, 165 - sp
20
0
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Pamela Gehl
capped in 3rd round 6's done
scaled 65 lb barbell. Finished the additional 28 ghd's after time cap strict press 55lbs - 70lbs
21
0
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Ryne Koehler
23:47
120-150
20
0
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Samarth Mistry
DragonBowl practice 🐉
10
0
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Sean Manion
22:00 mins scaled
Up to 135
1
0
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Steve Kaster
About 20:10 with mods
SP 185 to 215, failed last at 225, wasn’t feeling it today
20
0
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Sylvia Christensen
23:57
40” box get overs. 3.5 mile run. 85-100 strict press
21
0
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T Sanders
dnf*
calf/hammy issue. couldn't step down off the dang box in 3rd rd. 115#bb, step overs, v-ups
15
0
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Theresa Rosenquist
Legs & abs = 🍞! 23:10**
** Scl’d AF!! 20” BSO, #26s KBSq, =GHSU=. BP v SP: #87 -> 107.
20
0
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Tom Fameree
21:47 @ 95# GHD’s to //
135/145/155/165# sp
21
0
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Travis Bittermann
22:59
Ouch legs press 205
13
0
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