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Monday, January 26, 2015

Raichu

On Ramp begins February 2 and we want you to join CrossFit Green Bay.  Call or stop in today!

Ice Bowl is less than 2 weeks away.  We will be opening additional spots tomorrow for Scaled.  The heats worked just right so we are able to open 5 more spots in each.  They will go fast so keep your eyes on the Ice Bowl Fb page.  All interested volunteers can sign up by clicking on the Ice Bowl link on CFGB Website.

Continue to push forward people no matter how dim the situation.  Fight through what brings us down and embrace what makes us whole.  The sun will always set, the sun will always rise and time will never stop ticking.  So don’t give up because the best is yet to come.  Follow the 3 L’s of life: love, laugh and lift!
Have a great Monday!
1.) Snatch 5 x 3 @ High Hang position from blocks
2.) Max calorie Row 3 rounds
3 minutes
rest 3 minutes
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
4.) Back Squat 5 x 5 @ 70%
5.) 3 rounds
ME Handstand Push-up -> ME Kip Handstand Push-up
ME Strict Pull-ups
ME Strict Muscle Ups
6.) Run 1.5 miles with vest or with weighted pack

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45x3
Snatches and bs @160
4
0
Ray Shanle, Theresa Rosenquist, Charlie Spry and Pauly VanderKelen
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Alex Peterson
72/79/75
snatches and back squats
12
0
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Alyssa DeNoble
41/42/42row
55/65/75/80/85+ 1 @90 snatches. 1405x5bs. 5 or 6 completed MU.
4
0
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Andy Glawe
159 row
up to 135# sn
14
0
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Ashley Peterson
45/45/47 =137
125 snatch, EC
8
0
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Charlie Spry
190cal 175#sn
21
1
Impressive from the HH my dude!
Ty Krueger
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Eric Hansen
62/62/59
10
0
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Eric Johnson
180 cals
185 BS extra credit
14
0
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Grace Adler
46/44/44 = 134
up to 70# hh snatch
14
0
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Greg Goffard
191 cal row
@Pulliam
11
0
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Jamie Kemen
44/44/43=131
Up to a 70# snatch from high hang. Bs makeup on 1/27 132# 5x5
17
0
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Johnna Spry
116 row
55# hh snatch
7
0
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Lindsey Koehler
42/42/42 = 126
Up to 65# HHS. 5x5 BS @ 155#.
5
0
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Marcie Kyllonen
47/47/46 cals
up to 70# snatch
19
0
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Mary Stueber
108 cal row, up to 70# Sn
35, 36, 37 row. Thanks for the tips Ashley!
18
0
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Matthew Luepke
190 calories
Up to 115# snatch205# BS, ended up doing like 8 sets
15
0
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Michelle Johnson
153 cal row
Up to 85# snatch
18
0
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Nate Hall
66/64/62=192
115# snatch
17
0
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Pamela Grimes
146 cal row, up to 65# sn
46/50/50. Thanks for the push Grant and for the positivity this morning Mary Stueber!!
19
1
I know you, you've got this!!
Mary Stueber
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Pauly VanderKelen
77/74/75 = 226
155# snatches / 5x5 HBBS @ 275# / HSPU, pullup, and MU skill work
0
0
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Ray Shanle
83/74/69 (226)
went for ME not consistency on splits :/165x2 snatch225x5x5 BS
8
3
Fast row brah
Nate Hall
But are the dishes done?
=D
Theresa Rosenquist
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Ryan Froelich
53/49/50 (152 total)
Up to 115 snatches
14
0
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Sal Bertuglia
55/50/50 = 155
Worked up to 115# Sn
16
0
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Sylvia Christensen
152 cals (51/51/50)
5x3 HHS @ 95# , 5x5 back squats @ 105#
4
0
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Ted Kemen
60/55/50 = 165 Row
up to 95# Snatch
17
0
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Theresa Rosenquist
133 (46/43/44)
#75 HHSn (65/70/70/75/75), EC: #145 BS×5, 7 HR/SM.
8
0
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Tina Schmidt
800m x 3 (2:20-2:30)
105# snatch, back squats at 160#
8
0
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Todd Rocheleau
200
Snatches
10
0
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Ty Krueger
216 cals 75/72/69 - Thanks for the push Alex!
155# HHS - working out some kinks; Back Squat 5x5 @ 315#
17
0
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Yvonne Otero
37/38/39= 114
Worked up to 45# snatch, pr
7
0
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