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Thursday, June 16, 2016

The Ghost

If you’re considering signing up for the super fun weightlifting meet exclusively for CrossFit Green Bay members this Saturday, please sign up on the sheet in the mudroom so we can get an accurate count for sessions. 
The meet will start at 11:30am! We encourage lifters of all skill levels to participate. 
If you’re unable to participate this Saturday, but would still like to help the girls on their trip to Youth Nationals, we will have a donation envelope available. 
1.) The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just
total score. Post separate totals of calories rowed, burpee reps and
double-under reps completed to comments.
*2.) Snatch 60/2, 65/2, 70/2, 75/2, 80/2×1
*3.) Power Clean 60/3, 65/3, 70/2×3, 75/2×2, 80/2
*4.) Snatch Pull 70/3, 80/3, 85/3, 90/3, 95/3
*5.) Split Jerk 60/3, 70/3, 75/2, 80/2
*6.) Front Squat 70/3, 75/2×3, 80/2×3, 85/2×3
note front squat percentage based off of 1rm c&j

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Alli Nowak
91/74/166
10
0
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Amanda Zeamer
78/84/32+372
Snatch, power clean, front squat extra credit done. 50 ghds
14
0
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Amy Zynda
105/67/15
Snatch, PC, and FS for EC. Also 50 GHDs
14
1
You killed the row!
Mary Stueber
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Anna Schumacher
90/93/502
12
0
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Anne Hoffman
@ xperience 98/68/153
BS 5x7 @ 160#
10
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Ashley King
Row 92. Burpee 127. DU 321
12
0
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Barbi Gossen
90, 67, 169. Front squats to 150#
2
0
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Brandi Binsfeld
86 cal row, 72 burpees, 267 DU
12
0
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Carli Stueck
Burpee & row: 134. Single under: 386
11
0
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Chris Ness
153 84 55
1
0
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Cindy Opichka
90/64/644
Single unders!😞
13
0
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Hilary Krueger
PR cleans, mobility. Thanks Justin
12
0
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Jamie Kemen
16/16/15/15/15/15 12/10/10/10/10/10 46/26/30/32/26/33
R92/B62/DU191
14
0
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Jim Koehler
golf outing with Mrs. T
8
0
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Marcie Kyllonen
102/106/144
13
0
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Mary Stueber
Row 74, burpee 75, DU 40
DU technique work. FS 130#. Did not cherry pick🍒
19
2
I hate it when you're right!!
Robin Mueller
My DUs sucked, but at least I killed the row?
Amy Zynda
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Michael Green
Didn't keep track but had the pleasure of working out with my daughter!
11
0
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Michelle Johnson
Row 17/18 cal; burpees 17(5)/16(1); DUs 25-30/rd
FS up to 135#
15
0
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Paul Mantz
Balmy 5 mile run in Clearwater.
17
0
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Pauly VanderKelen
HG
Strict press single @ 175# / 20 reps @ 145# in sets of 5 & 4
1
0
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RaLinda Lamberies
Row 17 x 2/ 18 X 4 ; burpees 15, 14 X 5; step ups on 45# 38,39 step ups on 45&35# plates 35 X 4
Split jerk work
13
0
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Robin Mueller
78 cal/50b/11cc & up to 140 FS
Sub su & criss cross, for DU
10
1
Fun can be such a relative term huh!
Mary Stueber
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Ryan Froelich
103/82/235
Hollow rock/Superman
14
0
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Ryan Kyllonen
Row: 24, 24, 23, 22, 20, 23. Burpees: 16, 16, 15, 15, 15, 16 DU's: 58, 60, 52, 48, 49, 55
10
0
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Sam Scherwinski
Row: 108 Burpees: 84 DU: 230
2 Hours of Ninja Warrior Training
11
0
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Scott Adler
111, 116, 178
2
0
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Theresa Rosenquist
Golf outing w/ Jim K.
Good thing HE's a good golfer!
0
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Ty Krueger
Row: 28, 27, 26, 23, 24, 25; Burpees: 17, 15, 13, 14, 14, 15; DUs: 87, 60, 67, 40, 56, 75
Snatch work
15
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Tyler Shaw
Row:112 burps:85 Du: 369
10
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Zach Campshure
109, 62, 167
Gross
7
0
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