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Wednesday, July 9, 2025

Andrea's 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

125#
Jane Daelke-Staszak 7:44PM on Jul 9, 2025

Skill/Strength:
Every 1:30 for 6 Rounds
2 Snatch High Pulls+1 Power Snatch, unbroken
2 Sets @ 80%
2 Sets @ 83%
2 Sets @ 86%

Metcon:
5 Rounds
Row 12/10 Cals
10 Alt Front Rack Lunges 135/95lbs
Then
Cash Out 200 Double Unders
-15 min cap

Mandatory Mobility:
3 min calf smash per side
3 min trap smash per side
3 min hamstring smash per side

Optional Additional/Alternative Work:
Every 1:30 for 8 Rounds
Bench Press 3×2 at 75% 1RM
Bench Press 1×1 at 78% 1RM
Bench Press 1×1 at 81% 1RM
Bench Press 1×1 at 84% 1RM
Bench Press 1×1 at 87% 1RM
Bench Press 1×1 at 90% 1RM

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Alex Ebert
12:44rx
Started DU at 7:53…. Double Unders and I are no longer friends. PS 135, 140, 145
16
0
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Ashley Brocker
9:50 (6:36 before dubs)
0
0
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Brandon Kruswick
11:15 95# / SU
16
0
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Cass Baier
My one dragon bowl run through 🫶
18
0
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Celia Osorno
12:41*
65# morning legs not ready for intensity
17
0
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Chelsea Sherman
13:58
Snatch complex to an ugly 85#.
16
0
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Cody Stelmach
8:52 rx // snatches 155#
DU sets: 30/70/100
17
0
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Danielle Stelmach
9:54 *65#, subbed 36 cal bike for DU | snatch complex 85-95#
Tested my knee with light lunges… so far ok 😬🤞🏼
11
0
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David Rueckl
9:34 95# front squats and singles.
Snatch’s 115,120,125 Showed up and moved forward 30’
16
0
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Emma Steinbrecher
12:14; scaled 65#, SU
Snatch complex to 95#
17
0
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Eric Hansen
13:41
2
0
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Erika Donaldson
Wod @ Full Send
14
0
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james macco
13:05* 115#
SN 100/105/110-115 ///// DL for EC
17
0
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James Mueller
165 PWR snatch. WOD 11:38
17
0
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Jamie Burbey
7:12 / 9:50 Total Rx
Snatches 135-165. Yaaay fitness! 🇺🇸🤘🏻🫠🤘🏻🇺🇸
9
0
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Jamie Neubauer
11:32 rx
Finished 5 rds at 7:30. Snatch complex 92-100#
16
0
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Jane Daelke-Staszak
125# power snatch
10:39; 55lbs, singles
8
0
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Jessica Ploof
11:49
75#, SU, 55-70# snatch
11
0
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Joe Nygren
12:55 @125#
Finished 5 rds at 6:55. Snatches 115-125#
11
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JORDAN MAGGLE
Tuesday’s programming in TX
20:57 scaled - 20’ box, 135#. Sit-ups due to not having GHD station strict press: 185-225#
18
0
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Josh Schill
10:30 scaled — 110-105-105 for snatches
Lunges @ 105// single unders // 3.8 miles before. Need more snatch practice at a lower weight to get under it more comfortably.
10
0
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Justin Peterson
8:28 everything unbroken. 5 rounds done in 5:48.
Snatch work 175/182/192lbs.
10
1
See it’s back!
Sylvia Christensen
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Kaylee Salm
12:00 Rx
Snatch up to 90#
18
0
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Kelsey Waack
10:33 scaled 65#, 1/2 SU/DU
snatch: 85-90# // Hodag Prep 😁
16
0
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Krystal Lowney
183/200 DUs Rx
Ugh so close🥴 Snatch to 80#
18
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Liz LeCaptain
11 something ? 65# lunges
0
0
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Liz LeFevre
13:47?? Chill day. Didn’t wana wreck the legs before Saturday. #65
Dragon bowl complex
10
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Megan Johnson
10:18, scaled. 65# lunges, SU.
Snatches 80-87#
9
0
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Pamela Gehl
13:23 scaled
65lb barbell, 50 dubs/50 SUCO/100 singles. Snatches all at 55lbs
16
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Pauly VanderKelen
DL: 10 reps @ 155,225,275,315, & 5 reps @ 355#
4x18 Lying Leg Circles with 7.5# on each Tri-Flexor alternating with 3x13 Overhead Tricep Extension with an 95# barbell and 3x13 Arm Curl with the same weight / 3x11 Rope Tricep Pushdown @ 80# alternating with 3x11 Preacher Curl with 80# EZ Bar.
0
0
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Samarth Mistry
13:02 sc 95#, 300SU
Snatch complex to 90#
9
0
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Sara Weber
14:32? 65#
70# snatch complex
16
0
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Sylvia Christensen
♿️
RIP legs (I swear I didn’t 🍒 pick a DU workout!!)
18
0
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Theresa Rosenquist
90’ 🚣🏻‍♀️ & 4.7 mi walk ~90’
EZ Row (stroke was falling apart, HAD to slow down & fix it!)
12
0
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Tom Fameree
12:43
130/135/140#
17
0
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Toni Wilson
10:03 rx
SP instead of snatch
18
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