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Thursday, July 10, 2025

Asian 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

😍😍😍
Sylvia Christensen 4:11PM on Jul 9, 2025

***If you’re doing the DragonBowl this weekend, don’t do this workout**
Metcon:
AMRAP 30
6 Bar Muscle Ups
6 Thrusters 135/95lbs
Run 400m
6 Ring Muscle Ups
6 Thrusters 135/95lbs
Run 400m
-Scale Thrusters to a weight you can go unbroken, but want to cry to do so

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

Optional Additional/Alternative Work:
Every 2 min until you fail
15 Abmat Situps
20 Russian Twists
10 Medball GHD Situps
-Add 2 reps to GHD Situps each round

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Alex Ebert
2+ 100m on second run. 135# & 2RMU per round
BMU and Thrusters unbroken.
15
0
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Celia Osorno
2.65 miles
Suprise meeting broke my morning person streak
10
0
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Cody Stelmach
4+6 BMU (95#)
First time doing thrusters since the open, hips felt great! 🤘🏼// 6/5/5/5 rmu
14
0
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Danielle Stelmach
3 rounds *modified
Banded BMU (green/thin blue band), 90# PP, 500m ski erg, box RMU high rings, 1.2km bike
9
0
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David Rueckl
3 + 6 Ring row/ push up. Scaled Burpee, jumping pull-ups, ring row/ push ups 125# push press
Super scaled, but did my best. RX Run cuz me n Norm We’re born to run !! Cass has nothing on us! Showed up and moved forward. 30’
14
1
Nathan Henrigillis
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Eric Hansen
3+~100m mod
95# and mod MUs
15
0
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Erika Donaldson
3 + 6 BMU and 6 thrusters scaled
First 3 rounds red bands for BMU. Ring rows and push ups 75#. Last round BMU without bands
9
0
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Jamie Neubauer
3 + 6 bmu + 6 thrusters + 50m
low ring mu transitions otherwise as prescribed
1
0
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Jenny Renon
Drop-in @ CrossFit Salute, TX 🤠🫡
Work 3:30/rest :30 x 10 20 back rack DB squats 15 DB abmat sit-ups 10 kneeling DB shoulder press AMRAP SA alt devils press until 3:30 35# DB for everything but sit-ups (15#) Score: 47 reps
15
0
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Jessica Ploof
2+6/6 thrusters in 2nd set
65# thruster, BMU off box, pull ups/push ups
10
0
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Justin Peterson
4+225m. Everything unbroken. Body is starting to remember who the F we are 💪🏼😤😤😤💪🏼
13
1
So fit!
Cody Stelmach
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Justin Riege
2+3 RMU RX 🥵
15
0
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Matt Buch
4 @ 30s over time
Burpee C2B, 95#, RMU progressions from floor
12
0
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Mel Sanders
3 sc
Bmu box, thrusters #75, run, rr/dip(b), bike
14
0
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Nathan Henrigillis
3 + 6
Bmu - perch, 95# thrusters, ring mu
14
3
David Rueckl
#BornToRun
David Rueckl
Nathan Henrigillis
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Pamela Gehl
2.5 scaled
bmu off box/ring rows/dips barbell 65lbs
14
0
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Samarth Mistry
DragonBowl practice 🐉
8
0
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Sean Manion
3
11
0
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Shane Hanson
4 & 6bmu, 6thrusters, 100m
16
0
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Sylvia Christensen
3+ 6 BMU
6 strict HSPU instead of RMU. 10 sets [2 snatch pulls + 1 power snatch] 105-120. 3 mile run
15
0
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Theresa Rosenquist
Did ALL the things…🫠😃👊**2R+3rd set of RMU
**Scl’d AF!! 3S-R-PU + 6 Ring pushups -> 6 BA RMU & Asst RD -> #26s KB Thr -> 1200 m BikeErg.
14
0
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Tom Fameree
3 + 5 BMU’s
95# thrusters
14
0
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Travis Bittermann
3 flat.
Everything unbroken besides the run I walked a lot. In the last two rounds. Prob 100-150m each time I had to run.
11
0
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