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Wednesday, September 23, 2015

WOD 150923

Joe from Aurora will be in house this morning from 6:30am-7:45am. If you have any bumps, bruises or nagging injuries please take advantage of this great service brought to you by Aurora BayCare and CrossFit Green Bay. One more day of squats and then I promise relief until next Monday. Remember if you are going to follow these squats it is vital you eat more food and take care of that mobility. Have a great Wednesday.

1.) 17 minute AMRAP
200m Run
5 Jerks 155/105lb
3 Rope Climbs
2.) 100 Hollow Rocks
Every time you pause complete 25 Double Unders & 10 Perfect Push-ups
3.) Back Squat 4 x 5 @ 70%, 1 X 3 @ 75%, 2 x 2 @ 80%, 1 x 1 @ 90%
4.) Leg mobility. Partner quad smash, hip work, calf work,etc. (DO IT)

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Alyssa DeNoble
4+2.75 rope climbs
145-190 bs
19
0
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Amanda Wilfer
5+100m
250m row, 95#, 4 rope pulls
6
0
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Andy Glawe
3+2 rope rx
18
0
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Anna Schumacher
4 rounds legless
Not a good choice
10
0
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Anne Hoffman
3+ 200 m 95#
2 breaks in hollow rocks. BS 150,160,170,190
16
0
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Anne Holzem
4 + 200m
Bar jerks, lunges - 95 #s 1st rd then 85#
2
0
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Ashley Peterson
5+5 PJ
Back squats
0
0
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Bill Binsfeld
4 + 100m run
rope climbs rd 1, 9 pulls per rd after that
1
0
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Brandi Binsfeld
3 + 1 jerk 85#
14
0
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Cassie Christianson
4 + 3 jerks rx
140 to 180 bs
3
0
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Cole Cravillion
5+50 meters
16
0
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Erin Buntin
5+200 run RX
up to 225# BS
18
0
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Jim Koehler
5 rounds. Rx weight. Rope pulls
225-285 bs
17
0
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Justin Bauer
5+1 rope climb RX
5
0
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Krystal Lowney
4 + 1/2 rope climb.
85#
19
0
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Lindsey Koehler
I did the stuff.
3
0
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Marcie Kyllonen
5rds + 218m row 95#
100/110/115/130
8
0
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Mark Davis
3 rds + 4 push jerks 115#
2rds of dus and push ups to complete HRs
19
0
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Matthew Luepke
8 rds + 5 DL
WOD @ CF Grandview, 5 DL and 7 K2E
0
0
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Michelle Johnson
5rds+ 100m Rx
Up to 205# BS
18
0
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Pam Bozec
3 rds + 5 jerks 85#
Hollow rockers (mod) unbroken, BS to 150#
19
0
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Ryan Froelich
4 rds+1 climb Rx
100 hollow rocks w/2 breaks
20
0
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Sylvia Christensen
4+ 1 rope Rx
20
2
I might have been off by a thousandth...ha
Todd Rocheleau
I might have been off by a thousandth...ha
Todd Rocheleau
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Ted Kemen
5+2 jerks Rx
20
0
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Theresa Rosenquist
4+200m (Scld!!)
200m time equivalent on bike (standing/hi R), 5# PVC. HR=4 sets, then 3x{ME FGH/10 HTR/5 SHSPU (1 AM&15#)
18
0
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Tina Schmidt
5 + 1 rope climb (15)
BS up to 230#
19
0
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Todd Rocheleau
5 + 187.375m
BS up to 300 lbs
17
2
Precision is key
Sylvia Christensen
Precision is key
Sylvia Christensen
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Troy Foley
5 rds + 1 RC
10
0
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Yvonne Otero
4+100m
250m row vs run, 55#1 rope climb, 2 rope pulls each round
17
0
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