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Tuesday, January 27, 2015

Sandshrew

5 Scaled Men’s and Women’s division spots for the 2015 Ice Bowl have been added.  Please click the link to secure your spot.
February On Ramp Begins next Monday.  Call to get signed up.
Hey all of you still eating like crap.  Stop it.  The holidays are over…..long over.  You want to get unfat and stronger?  Well you gotta supply your body with the proper ingredients to make that happen.  We are in the process of bringing back the Clean Freaks Club and this time we are going to stress the accountability factor with some great challenges.
You want it, CrossFit Green Bay will help you get it!
1.) Clean 1 Jerk 5 x 2 @ High Hang position from blocks
2.) Fran
21-15-9
Thruster 95/65lb
Pull-up
3.) 50 GHD Sit-ups
4.) Shoulder Press 5 x 3
5.) Overhead Squat 3 x 10 Unbroken (No pause on top), heavier than last week
6.) 5 rounds
7 Back Extension, rest 30 sec.
7 GH Raise, perfect No bounce, rest 30 sec.
Add load to each as necessary

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Alyssa DeNoble
6:07 no pr today
up to 125 hh c&j
21
0
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Analicia Roberts
6:17
No pr
14
0
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Andy Glawe
9:00 RX pr
175# hh c&j
28
0
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Anna Schumacher
3:14 no pr
Up to 175# clean and jerks
8
0
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Ben Hansen
3:32
31
2
Great job! I tried to keep up!
Nate Hall
If you were under 6ft thats sub 3 easy! Nice work man!
Ty Krueger
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Brooke Allen
8:56rx
24
1
Loved watching your improvements today! =D
Theresa Rosenquist
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David Konshak
6:20 Rx (PR)
Wore my training mask set at 9,000 ft still got a PR I am satisfied for a short moment
16
0
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Eric Johnson
8:44 RX
Fran blows.
17
0
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Garrett Lowney
2:19
Not happy...not a pr...fell off the bar 3 times. I needed Valentek!
30
0
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Grace Adler
5:46 rx PR (1:13 improvement)
up to 110# hh CJ. Sam- 8:40 rx; up to 95# CJ. Jackson- 6:31 women rx; up to 105# CJ.
10
1
BOOM!!
Theresa Rosenquist
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Grant Packard
5:11 RX
24
0
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Greg Goffard
6:52rx
2
0
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Jessica Hoisington
7:46 RX
15
0
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Johnna Spry
7:47
55# & jumping - 3:08 improvement since July / up to 75# hh C&J
10
0
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Jordan Heider
7:29 65#T/green band PU
95# CJFirst time meeting Fran. Shes kinda ugly.
18
0
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Justin Peterson
2:07 (17 sec PR)
26
7
Bro, whaaaaaaat?
Nate Hall
Dude.
Che Ater
Went to the dark place huh?
Andy Glawe
Owned the dark place.
Justin Peterson
Did you know the Fron's Fran is like 2:13 per his CF Games profile?
Scott Herber
Fron's Fran? Haha
Anne Hoffman
Wow, I'm impressed. Well done
Steve Kaster
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Kimberly Nault
6:58 Rx (35 second Pr)
135# C&J
25
1
Boom!
Ty Krueger
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Krystal Lowney
7:00 RX
1:21 improvement from July:)
26
0
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Marcie Kyllonen
4:05 rx (45 sec improvement)
up to 105# cj
13
0
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Mark Davis
9:48 WRX
135# C&J (2)
26
3
Loved your unbroken pullups at the end!! Way to go(-:
Michelle Johnson
Way to gut it out Mark
Scott Herber
Thanks!
Mark Davis
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Mary Stueber
rest day
Is it bad when you are out of town and actually kind of bummed that you are missing Fran??
25
1
Yes, you're a lunatic :p
Che Ater
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Matthew Luepke
7:09 RX
145 hh clean and jerkmany rips
24
0
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Michelle Johnson
5:25 Rx
Improved from 6:23 in July; up to 110# C&J
32
3
You were smokin' as usual!
Mark Davis
Nice job!
Mary Stueber
Beast mode!!! =D
Theresa Rosenquist
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Nate Hall
6:30
225hhcj
29
0
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Pauly VanderKelen
3:59 (38 sec. PR)
Note to self: Next time have a rep scheme planned out for pullups, or go unbroken. 5 sets of HH C&J @ 205# working on hip explosion / OH squats @ 135#, 185#, 205# / Strict shoulder press @ 145# / 50 GHDs in 2:07:1 / 5 Rds of GH raises
0
0
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Ray Shanle
3:39 PR
185# C&J
9
0
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Sal Bertuglia
8:50 953/Banded pull ups
26
0
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Scott Adler
6:59 75# (back thruster)
9
0
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Scott Herber
5:23 rx pr
165# hh c&j
28
3
Nice PR!
Mark Davis
You and Michelle were pacing each other?!?
Mary Stueber
She obviously skipped the round of 15.
Scott Herber
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Steve Kaster
7:49 @ 95# and banded PUs
Up to 175# C&J but failed 2nd one
24
0
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Sylvia Christensen
7:55- Started Rx, added red band
up to 115# HH Clean & Jerk
4
0
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Theresa Rosenquist
6:52 rxd
(6:08 is PR) =P Cl&Jk: 85/95/95/95/105(f), EC: 1:57 GHSU, ^to#50 on B.ext, no#GHR, SP: #60x5x5
22
0
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Tina Schmidt
2:29 (27 sec PR)
up to 145# HH C&J
27
2
Lady, you're a beast!
Che Ater
Omg!!! That's amazing!
Krystal Lowney
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Todd Rocheleau
4:08, first time for Fran
Up to 185 cleans
21
1
First time? Nice job!!!
Krystal Lowney
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Tom Fameree
5:11
0
0
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Tom Schmidt
2:49, 8 sec pr
worked up to 255 cj
27
1
Nice work!
Che Ater
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Ty Krueger
2:22rx
Worked up to 265# HH Clean & Jerk
30
1
Smokin' fast! Great job
Steve Kaster
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Tyler Beckett
6:33 95lb/banded pull-ups
26
0
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