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Monday, March 2, 2015

Arcanine

Great job thus far on the first Open Workout.  If you need to do the Open Workout tomorrow please let Justin or myself know.  Open gym is the preferred time at 10:15am and anytime between 1:30pm and 4:30pm.  If you are unable to do it during those times you are going to want to contact one of us so we can set something up.
On Ramp begins today.  If you haven’t signed up yet and would like to give CrossFit Green Bay a go just show up at either 6:15am or 7:15pm.  We look forward to you joining our family.
Have a great Monday!
1.) 5 X 8 Unbroken Back squats @ 70%, every 2 minutes for 10 minutes (Ze-row pause)
2.) Row 2000m at 75%
3.) 10 min AMRAP
5 Handstand Push-ups
3 Box Jumps 36/30
1 Rope Climb
4.) Cycle through 5 rounds
5 Pressing Snatch Balance
5 Behind the Neck Push Press
5 Bent over barbell rows
5.) 1 attempt ME Strict MU’s

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mod. 165# bs
9
0
Steve Kaster, Cole Cravillion, Ryan Froelich, Steve Schaefer, Nate Hall, Grace Adler, Theresa Rosenquist, Mary Stueber and Pauly VanderKelen
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Alyssa DeNoble
11rds. 140 bs
9:49 row?
16
0
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Amy Zynda
??rounds 24box/75#
Had to tape my hand, but my Tardis socks said climb that rope!
15
0
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Anne Hoffman
5 rds 1 abmat 24
8:56 row 150# BS
7
0
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Cassie Christianson
105# bs
Rowed 2000m..amrap w/ pushups, stepups, ring rows
10
0
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Cole Cravillion
15.1 redo
118/245. Improved 23 reps and 20 lbs PR
13
0
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Eric Johnson
8 rounds, box HSPU
15.1 redo: +7 reps, +10 lbs C&J
13
0
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Eric Szeto
205/185#; 10:40; 8+3BJ (30)
UB BS is no BS.
2
0
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Grace Adler
155# BS, 10:09 row; 8 rnds + 1 HSPU (strict hspu/24
Jackson-105# BS, 9:30 row; 10 rnds + 3 BJ (30)
4
0
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Grant Soletski
10 rounds
0
0
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Jamie Kemen
135# BS, 8 rounds
30 step ups, 2 Mat HSPU, 2000m row
13
0
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Marcie Kyllonen
13 rds
105# bs/ 2000m row ??? time
10
0
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Mark Davis
5 + 3 bj. 3 mat with some kipping/climbs
135bs
16
0
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Mary Stueber
15.1 Rx 121, 115#
Thanks for all the tips fiveonefive!
17
4
Woohooo! You rule!
Amy Zynda
Yay! Way to go!
Krystal Lowney
Yay! Way to go!
Krystal Lowney
Woohooo! You rule!
Amy Zynda
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Michelle Johnson
145# BS, 8:47 row, ?? rounds
Mod HSPU and BJs. Thanks for the extra coaching on the HSPU Jake!!
15
0
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Nate Hall
9+1HSPU/275#
Sub 10 ab mat sit-ups for rope climb due to no hands
15
0
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Pauly VanderKelen
8 + 3 Box jumps
275# HBBS / Slightly changed my back angle to increase tension in the hammies. / 7:10 2K row / 135# PSB / 185# BTNPPSG / 155# BOBBR / 2 strict UB MUs
1
0
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Ryan Froelich
8+2 HSPU (30 box)
165 BS
15
0
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Steve Kaster
7 ?? 8 ?? 24 , rope pulls, 2 mat strict
265# BS
14
0
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Theresa Rosenquist
7 R + 5+2 BJ (24)
1 close shin on BJ. Biked v. Row & rehab squats @ #95. EC: a) #35-40 b) #85 c) #105 d) MUPs w/ Tom
11
0
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Tom Schmidt
11 rds
2
0
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Yvonne Otero
7 + 3hspu, 95# bs
3 ab mats hspu, 16 box
6
0
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