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Friday, January 23, 2015

Ekans

February On Ramp begins on the 2nd.  If you are interested in joining CrossFit Green Bay please contact us so we can set up a time to meet prior to Day 1.
All things Kettlebell Workshop & Workouts
Presented by Derek Lahti, RKC, CSCS,FMS & Rick Smrcka, RKC
Derek and Rick are coming to CFGB for 2 days of learning the MANY aspects of Kettlebell work.  Learn SO much more about how useful this strength tool can be AND improve your TGU, learn how to KB Snatch WITHOUT bruising your wrists and understand why T is so picky about your KB Swing.
Saturday, January 24th and Saturday, January 31st- 11:30am-1:00pm
$30 covers both sessions
Open to all you CrossFitters of Northeast Wisconsin and any other KB enthusiast.
You want in talk to T or let us know!
We are still looking for volunteers for the 2015 Ice bowl taking place in 2 weeks.  From judges to floor crew.  Anyone from the area boxes are welcome to help out, we’ll even feed you!
Have a great Friday.
1.) 12 minute Air Raid 5,10,15,20,25,30,35,40,45,50 and back down to 5 UB Double Unders
2.) 21 Cleans 135/95lb
100m Shuttle (10m)
15 Cleans 155/105lb
100m Shuttle (10m)
9 Cleans 185/120lb
100m Shuttle (10m)
3.) Tabata Burpee Muscle Ups, 8 rounds
4.) 50 GHD Sit Ups

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Alyssa DeNoble
11:49
43/45 on the way back down
14
0
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Andy Glawe
13:19, 115, 135, 155
18
0
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Anne Hoffman
12:13 75/85/95
13 ubdu lots of 10s and 6s
18
0
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Ashley Peterson
8:18
Air raid 9:28
22
0
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Charlie Spry
11:31 rx
Stuck @ 45 ubdu
22
0
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Che Ater
11:52 rx and couldnt get passed 25 dus
Score for Smaller Garrett - 10:25 125/145/175
12
0
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Eric Johnson
14:08, 115/135/155
Got through 50 DU, all the way back to 25
18
0
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Erin Buntin
9:52 RX
unbroken air raid
22
3
DU beast mode!
Eric Johnson
Good lord lady! Amazing!
Che Ater
Bringin' the heat!
Ray Shanle
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Garrett Lowney
9:47
30MUs and 500 DUs before hand must have had an effect because this one just crushed my spirit.
9
1
I think you didn't understand Air Raid.
Tina Schmidt
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Grace Adler
13:02 rx; 3 attempts at 50 DU (49, 47, 38).
Sam- 9:07 (65/75/85#); 13/15 DU on way up. Jackson- 9:35 (65/75/85#); through 15 DU on way down).
11
0
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Jake Roberts
7:14 Rx
dus need work!
5
0
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Justin Peterson
6:28
19
0
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Krystal Lowney
9:00
75/85/95...7 UB DUs.
8
0
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Lindsey Koehler
9:41 (75#, 85#, 100#)
Up to 50 UB DU.
6
0
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Marcie Kyllonen
10:22 @ 75, 85, 95#
I hate dus
9
1
We can hate DUs together.
Mary Stueber
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Mark Davis
12:28 75->115
20 udus PR (after almost 3 years at CFGB)
22
0
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Mary Stueber
12:35
75#, 95#, 115#. A huge 5 on the air raid!
23
3
Mens RX for ice bowl is sold out
Nate Hall
Cause you bought the last apot Nate?
Charlie Spry
I don't believe so
Nate Hall
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Michelle Johnson
11:00 Rx
Couldnt get past 20 UB DU today
23
0
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Nate Hall
8:40RX
Through 45UBDU
20
2
Next year you will have to sign up day 1 so you won't have an excuse!
Mary Stueber
'Fun' WOD!
Tina Schmidt
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Pauly VanderKelen
8:41 w/ an additional 100 meters by mistake :/
Air raid complete with six seconds to spare. Pretty sure its the first one I ever finished. Tabata burpee MUs, failed on some rounds. 3x10 OHS 135#, 185#, 205# / 3x12 Incline bench press @ 135#
0
0
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RaLinda Lamberies
11:48 75/85/95
8
0
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Sal Bertuglia
11:41
manged to cap myself at 4 DUs...
19
0
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Scott Herber
12:45 rx
1 less than 35 2 times on double unders... Couple rope tosses included.
19
1
Your rope toss comment made me laugh out loud, because I wanted to toss mine as well numerous times.
Nate Hall
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Shane Hanson
6:52
17
0
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Steve Schaefer
11:52 Rx, Air raid through 40 on the way up...
13
0
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Ted Kemen
12:44
115/135/155 Cleansworked up to 40 UBDU
21
0
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Theresa Rosenquist
Air Raid: 11:58 WOD: 12:16
#85/95/105. EC: 1:54 50 GHSU, TB -BH2R: 16
15
0
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Tina Schmidt
8:23 Rx (95/105/125)
Air raid done...dont remember time
21
1
Thanks for setting the pace!
Nate Hall
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Todd Rocheleau
8:40, 135, 155, 175 power cleans,(nursing my knee)
Thru 30 DU ascending + struggle = frustrating
14
0
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Ty Krueger
8:22rx
20
0
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Yvonne Otero
11:30 35/45/45
12 min of du practice
5
0
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