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Monday, May 16, 2016

Tulong

Couple weeks out of Regionals. If anyone is looking to go and wants to let others know please post in the CrossFit Green Bay members page of Facebook. Road trips are actually the 11th less talked about element of CrossFit General Physical Skills. You want to be the best? Well, do you? Weekend of the 27th through the 29th become the best and take  a Road Trip with your pals to cheer on CrossFit Green Bay as we enter our 5th consecutive year of regional competition. 
Intensity is the key the next few weeks so we can get that team of ours ready to go against the best of the Central Super Regional. We are going in 26th out of 30 and we are going to plan and train with the intent of leaving there in a hell of a lot higher position!
Welcome back Monday.
1.) Back Squat 1 x 20, 20 minutes
note: Heavier than last time. (we did this last on May 2)
2.) Tulong
7 minute AMRAP 
5 Back Squat 225/155lb
35 Double Unders
note: must take from rack
*3.) Snatch 60/2, 65/2, 70/2, 75/2, 80/2, 85/3×1
*4.) C&J 60/2, 70/2,, 80/2, 85/2×1
*5.) Clean Pull 80/3, 85/2×3, 90/3, 95/3
*6) 10 rounds 1 minute on/1 minute off 
Row Max Effort meters
*7.) within a 5 minute cap
50 GHD Sit-ups
50 Toes to Bar

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Alli Nowak
4 + 10 DU 105#
1x20 back squat 85#
5
0
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Alyssa DeNoble
6+1bs? I lost track.
155 20rep bs, snatch work, t2b& 50 ghd's ub for the first time!
4
0
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Amanda Zeamer
5 + 1
Bs at 105 for 20. Bs for workout at 95 with penguin taps. 50 ghds, snatch and clean and jerk extra credit
7
0
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Andy Frelich
6 + 7DU
265lbs
13
2
Why am I out squatting you every week?
Grant Soletski
Gotta be them horse legs you got
Andy Frelich
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Andy Glawe
3 or 4+5 squats
180# 20 rep squat
11
0
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Angel Anderson
90# 20rep BS 5 rounds, 85# BS and penguin taps for DU
0
0
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Anne Hoffman
3rds+5 BS rxd
145# BSx20. 50 ghds/16 T2B "game"
4
0
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Anne Holzem
5
105#, penguins / DL - 5x 85# to 135#
3
0
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Barbi Gossen
Squats to 155. 4 rounds RX
3
0
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Brandi Binsfeld
4 rounds BS 105#
105# BS X 20 (50 sit ups & 4 mile run at home)
6
0
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Carli Stueck
4 rounds rx weight
20 rep max same
5
0
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Chris Ness
237x20
3
0
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Cole Cravillion
2+5 squats
Du's didn't go well so I did an additional 4 rds for practice after clock stopped. Squats 285x20
11
0
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Derek LaBonte
Scheduled rest day
0
0
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Erin Buntin
7rd+4BS
187# 20 rep BS
16
0
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Grace Adler
5 rds
Rx weight, baby step ups. BS 155#.
2
0
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Grant Soletski
285/5+4 squats
Snatch done, ghd/t2b 7T2B
7
0
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Greg Goffard
3 rds rx
170# X 20, not my best showing for the wod... (P)
5
0
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Hilary Krueger
5 +5bs
95 for 20. 85 for WOD. 2 rounds of Unbroken DU!
9
0
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Jamie Kemen
4rounds @115
120x20 rep BS
0
0
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Jenna Hanson
6 Rds + 13 DUs w/ 105# BS - 20 rep BS @ 130
Snatch work done before, GHDs + 7 T2B
8
0
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Jenni Phillips
4 RDS plus 7 DU 110#, 125# 20 rep BS
C&J up to 90#, some MU work, some HSwalk work- up to 5 steps! 🤓
9
0
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Jim Koehler
3 rds and 5 bs RX. Up to 205 for 20 BS
11
1
Twinsies
Anne Hoffman
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Justin Bauer
3+30 DU
235 BS
0
0
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Laura VanderKelen
4+5 back squats 115#, DUs didn't feel good, again
135# 20 rep (5# more), 50 GHDs/32 T2B at 5 minutes, 10rds of rowing done – low: 248m, high: 267m, average: 257m
5
0
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Liz Goetz
6 + 3BS @ 115#
120# 20 rep bs
4
0
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Marcie Kyllonen
4+2 du's 110#
120# 20 rep bs
5
0
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Marlene Hall
6 rds 85# sub penguin for du #110 BS x20
10
0
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Michelle Johnson
Just short of 4rds
175# x 20 BS; up to 125# C&J
13
0
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Nate Hall
5 rds
265# x 20/snatch ec
12
0
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Pam Bozec
3 rds (105#)
125# x20; 100 absu
8
0
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Paul Mantz
245 BS. 4 rds + some of those awesome thigh slaps. C & J extra credit
15
1
Oh Paul, lol!!
Robin Mueller
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Pauly VanderKelen
Bench Press: Single @ 285# followed by 5x3 @ 255#
Strict ring MUs: 2 with 10# medball, 2 with 14#, 2 with 16#, 2 with 20# PR! / Supinated BOBBR: 5x10 @ 135# / Rehab exercises
0
0
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Reagan May
5 + 1 BS 125#
🐧s 1x20 BS 115# (too easy)
4
0
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Rebecca Smith
5rnds rx
155#bs Up to 135# cj (85%x2)
13
0
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Robin Mueller
5 Rds + 1 BS @ 125#, sub penguins for du
115# BS 1x20, (10# better)
13
1
I thought you were ham-boning
Paul Mantz
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Ryan Kyllonen
5 + 3 backsquat 205# 225 for 10 then fail due to bad form did another 10 at 210#
6
0
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Sam Adler
4+ 3 squats DU practice
140# bs
6
0
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Sam Scherwinski
5 rounds + 5 BS - #165
#195 BS | 50 GHDs & 32 Toes to Bar(finished toes to bar after 5 minutes was up)
4
0
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Sylvia Christensen
4+11 DUs (finished some rounds with singles)
snatch ec done, 19 T2B, 160# BS
6
0
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Theresa Rosenquist
U-N-C-L-E!!
BS: #137, WOD: 6 R @ #125, EC: 50 T2B/25 GHSU (finished other 25 post). Pre: all the rehab & T's w/u.
9
0
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Tina Schmidt
7+1 BS
165# 20 rep
13
0
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Ty Krueger
6 + 18 du
365# 20 rep bs (15# pr); 50 GHD + 50 TTB - 5:57
16
0
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Tyler Shaw
5+4 squats
8
0
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Yvonne Otero
3 rds + 2 BS 95#
step ups Jane Fonda style
12
0
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