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Saturday, May 3, 2014

WOD 140503

Pilates 7:15am. Do you want to fix your midline issues? Well this is the time to do it.
Free Class 8:15am. Do you want to try CrossFit Green Bay and are scared out of your wits to do it? Well, now is your time to do it, you can participate with 30-50 others who are in the same boat.
Regular WOD 9:15am & 10:15am Do you have the super secret CFGB brand burned into your arm? No? Well, then you're not allowed during these times.

1.) 30 minutes to find 1RM Snatch and Clean & Jerk. Either 15 minutes or 3 misses and move on to C&J.
2.) WOD
10 rounds
5 Back squat 135/95 (no rack)
100m Sprint (yes actually sprint)
30 seconds rest
3.) 7 rounds alternating every 30 seconds Hollow Rock/Superman
(No more messing around I want to see actual Hollow Rocks no mater how bad they hurt, suck it up.)

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Free WOD w/Marcie
16 rds plus 13 sq, 104 burpees
13
0
Charlie Spry, Marcie Kyllonen, Scott Herber, Theresa Rosenquist, Eric Johnson, Matthew Luepke, Pauly VanderKelen, Che Ater, Anne Hoffman, Antonia Shanle, Lindsey Koehler, Mary Stueber and Rosa Francour
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Amy Zynda
13.1. (DC half )
2:29 ish
10
1
Great job!
Mary Stueber
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Andrea Lampinen
Pilates and free WOD
Thank you for the mobility tips Justin! Much appreciated!!
7
0
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Anne Hoffman
5k charity walk
8
0
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Cassie Christianson
11:18
85# did jump squats last 3 rds... back problems
12
0
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Charlie Spry
75 min hot yoga
2 gallons of sweat. Long run later
11
2
I can only imagine the sweat with that!
Mary Stueber
10k for time. 53:13, cut 5 min off previous best :)
Charlie Spry
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Che Ater
13.1 miles - Door County Half
2:49 - happy to have that off the bucket list! 10k split was 1:09 - I was booking it, til my muscles tired at mile 8/9. Wah wah
9
1
Very proud of you!
Mary Stueber
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Christian Stueber
Pilates + Free WOD w/ Lacey, 11 rounds, 71 Burpees
10
0
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Cole Cravillion
14:30 rx
155# snatch pr
13
0
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Eric Hansen
12:05 rx
12
0
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Eric Johnson
14:51 RX
145 snatch PR, 205 C&J
14
0
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Jenny Duchateau
MyTEAM Triumph fundraiser at CrossFit One Shot
5
0
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Laura Schmidt
Pilates
9
0
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Lindsey Koehler
Door County Half Marathon - 2:28:50
Every step after 7 miles was a distance PR.
6
1
Awesome!
Mary Stueber
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Mary Stueber
Rest day!
3
0
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Matthew Luepke
13:26 105# sub 100m row
105 snatch pr, 125 cj pr
11
1
Oh and 7 miles on the bike, out and back, the out damn near killed me with the headwind.
Matthew Luepke
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Pauly VanderKelen
12:27
250# C&J PR!
11
2
Sweeeeet
Charlie Spry
Great job
Steve Kaster
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RaLinda Lamberies
12 mi run
ChiRunning and Yoga
10
0
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Ryan Froelich
13:03 Rx
140 snatch fails / 175 CJ fails
11
0
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Ryne Koehler
30:18 red door free wod
6
0
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Scott Herber
12:15 rx
PR C&J 190# PR snatch 130#
10
0
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Steve Kaster
15:10, 115#
165# c&j pr
11
0
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Theresa Rosenquist
IDK - rxd wgt + C2 (1400+ m)
No PRs today. Back up to #120 on Cl/Jk, #125x2 CLOSE! Scary tight Hammys = row. Wrote all splits & T.time on floor but...forgot them (13:??)
12
0
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