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Thursday, January 2, 2014

WOD 140102

January On Ramp starts next Monday. Please call or email if you want to become a member of CrossFit Green Bay.
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1.) Mobility T-Spine Smash Extension
2.) Power Clean Push Jerk 5 x 2 (1 1) (70-80%)
3.) WOD
3 Rounds
25 Double Unders
15 Overhead Squat 95/65lb
Extra credit:
1.) Power Snatch Snatch Push Press OHS 3 3 3 x 5 (70-75%)
2.) Snatch Pull 2 x 3 @90%, 3 x 3 @95%
3.) Back Extension 2 x 6, weighted

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5:39 rx
4:19 row 1000m; 95# cj
8
0
Brooke Allen, Jeremy Dashnier, Lindsey Koehler, Troy Foley, Jennie Campshure, Scott Adler, Charlie Spry and Theresa Rosenquist
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Alex Peterson
3:03
205# for 3 sets, 215, 225.# for last
13
0
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Anne Hoffman
6:48 55#OHS 85# power clean/push jerk
Shouldve done Rxd wt. and burn sacrifice to the DU gods
10
0
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Ashley Peterson
2:59
145-155 Cl&J
8
0
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Brian Toole
4:15 RX
9
0
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Brooke Allen
6:18rx
100#CJ
17
0
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Cellie Apineru
11:20
SU + 800m run90#C&J
11
0
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Charlie Spry
5:47 rx
Cj 165
17
0
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Che Ater
6:25 - sub 50 SUs, 65# OHS
3x2 @ 95# & 2x2 @ 105#, 4:11 1000m row
3
0
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Christian Stueber
3:48 @ 75#, 1000m row in 3:59
7
0
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Eric Hansen
5:46 rx
3:50 1000m row 165# c&j
5
0
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Eric Johnson
4:34, 65#
145 C&J
10
0
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Ethan Ryan
7:05 - scaled for shoulder - DLs 185
4:xx? x 50 burpees
1
0
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Grace Adler
5:13 rx
90# c&j
2
0
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Greg Goffard
7:00 75#
8
0
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Jennie Campshure
6:42
Double unders and 55# OHS95# CJ4:05 -50 burpees
6
0
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Jeremy Dashnier
3:40 Rx
175# Power Clean & Push Jerks
12
0
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Jim Tschampl
4:11
Worked up to 170 on C +J
11
0
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Justin Peterson
2:48 Rx
185# Power clean & Push Jerks
19
0
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Kayla Duchateau
10:05?
105#cj
10
0
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Kimberly Nault
4:34 Rx
125# C&J
13
0
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Lindsey Koehler
5:13 Rx (9:45 after 50 burpees)
85# C&PJ
7
1
Nice!
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Lyndsey Ryan
10:49
PC & Push Jerk 85#/ OHS 35# (bar only)
1
0
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Marcie Kyllonen
7:11 Rx(10:34) 50 burpees
PC&J worked up to 95#
8
0
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Michael Sausen
10:39 / 175#
From an undisclosed training facility in the heart of Texass. Modified replacing DUs with inclined sit-ups.
15
0
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Michelle Johnson
6:45
Cj 90#
13
0
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Natasha Shanle
20 50 singles/rx #
125 PC/PJ - EC up to 95# snatch work
10
0
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Nick Burgraff
8:30 Rx
with the run instead of row
5
0
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Ryne Koehler
4:08
3:46 50 burpees
3
0
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Sal Bertuglia
8:45 w/ 50 Burpees = 16:01- 65# OH, 50 SUs
1
0
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Scott Adler
5:20, 65# ohs
3:45 row
3
0
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Shane Hanson
3:16, 7:35
225# c&j
16
0
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Simon Ly
6:50 RX
135# CJ
9
0
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Theresa Rosenquist
WOD: 3:17, Cl&Jk: #95, & EC
EC: 5×3 ea{PSn+BTBPP+OHS @#75, 5×SnPull:#115, 5×GHD H.ext: #35, Gymn Sklz
8
0
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Tim Schmitz
4:50 65# 4 min 1k row
1
0
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Tina Schmidt
2:52
125# c&j (135 ugly so I dropped down)
17
1
Crazy good!
Brooke Allen
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Tom Schmidt
2:46
205 cj
15
0
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Troy Foley
3:39
185#; 3:29 row
14
0
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Tyler Shaw
3:25
17
0
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Valentina Nikolaides
6:49
35# under 5 for rowing! #75 PC and push jerks
3
0
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