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Monday, September 26, 2016

Onix

We’ve had a few people stopping in and asking about On Ramp. This class is our introductory course for newer athletes to learn a lot of the movements we do at CrossFit Green Bay. 
You can join into On Ramp whenever you’d like, you just have to contact us and we will get you set up and ready to join the next available class that week, no waiting for the next cycle to start. 
And as always, referring a friend or family member yields a 15% discount to both of you on your month of membership. 
We love new faces and look forward to seeing a few more. 
1.) 6 x 6 Back Squat 70% 10lb
2.) 5 Rounds
25 Double Unders
10 Hang Power Clean 135/95lb
10 Pull-ups
3.) 50 GHD Sit-ups (Not Extra Credit)
*4.) 10 min EMOM
1 Snatch 155/105lb
5 Bar Facing Burpees
*5.) 10 x 10 cal Row, Rest 30 sec

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165# bs
Saving knee so did singles, 85# pc
8
2
Amanda Zeamer, Dana M Koziol, Betsy Soletski, Sylvia Christensen, Liz Goetz, Theresa Rosenquist, Paul Mantz and Robin Mueller
Haha. You did extra! Sorry? :-P
I totally thought we did 160# not 165# lol whoops!
Cassie Christianson
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Amanda Zeamer
8:40
Singles, 75#, push-ups instead of pull-ups (no rig at work), back squat at 115 did rounds 5/6 Together (justin said if we did our current one rep max was wrong 😊), 50 weighted sit ups at 20#-2:04, 10 min emom snatch at 55 and subbed hanging knee raises, strict pull up work done. Just need to do some squats
14
0
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Amy Zynda
15:13 85#/squats at 120#
Thought it was 3 rounds...imagine my surprise.
21
0
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Andy Frelich
7:53 C2B
255lbs
21
0
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Andy Glawe
6x6 @ 220#
10:46 @ 3rds, hands & collar bone said no mas
11
0
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Angel Anderson
14:04
65# PC/singles 6x6 @100#
13
0
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Antonia Shanle
9:34 RX
6x6 BS @ 135#
18
5
Hi Betsy!! Todd, I'll work on getting that 2" lower lol
Antonia Shanle
Hi!!
Betsy Soletski
Hi Betsy!! Todd, I'll work on getting that 2" lower lol
Antonia Shanle
I think you could of got lower
Todd Rocheleau
I'm so sad I couldn't squat with you 😔
Jenna Hanson
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Ashley Bourgeois
13:07 55# Cleans 85# BS
Green/red band PU's, SU's, 50 GHD's, extra credit: 10x row 10 cals, rest 30 sec This newbie's finally feeling a little better at back squats! :)
7
0
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Ashley King
BS #140
11:00 RX. Extra credit: Row 10 cals- rest 30 seconds. 10 rounds
20
0
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Barbi Gossen
195# BS, 14:01 RX
Jumping is stupid after heavy back squats.
22
2
Sorry for what I said during du's :)
RaLinda Lamberies
Jumping is stupid in general. :P
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Betsy Soletski
10:59 〰 75# /105# BS
Garage on tuesday
1
0
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Brandi Binsfeld
15:27 RX
115# BS
16
0
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Cassie Christianson
7:40
165# BS
11
0
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Chris Ness
275 BS 11:20 maybe?
3
0
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Christy Heiliger
10:21 RX
155# BS
8
0
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Cole Cravillion
8:25
Got all the du's Strict mu instead of squats
19
0
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Dana M Koziol
BS 90# 12:32 Singles (50), worked on clean form, and did negative pull-ups😬
5
0
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Derek LaBonte
285# squats; 7:27
1:41 GHD
4
0
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Erin Schuh
12:50 90# squat
3
0
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Grace Adler
10:25rx
135# BS. 50 GHD.
16
0
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Hilary Krueger
14:21 75#
16
0
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Jake Plennes
6:20
BS: 250
22
0
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Jamie Kemen
8:43, mod 150# 6x6 BS
55#HPC, ring rows, 50 abmat SU
21
0
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Jamie Neubauer
BS 125#(2 sets), 130# (3 sets), 135# (1 set), 10:53 85# - rx DU/pullups - took it slower to help ease back after being sick
10
0
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Jenni Phillips
BS 135# 15:25 85#
Ring rows because my hands ripped a couple days ago. Did the GHDs, and 25 GH raises, and the snatch EMOM at 55#
7
0
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Jennie Campshure
13:32. 85#. Band PUs
125# BS
5
0
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Jennifer McFall
15:10 75lb
150Lb back squat
18
0
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Jim Koehler
11:43. 115#
235# 6 x 6 back squats
14
0
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Jordan Heider
15:03 (mix of DUs and SUs)
BS 155# 6x6
14
0
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Justin Bauer
13:05. 255# squat
12
0
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Justin Peterson
6:03/Squats at 305lb
😭
18
0
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Kate Endries
Run run run
2
0
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Krystal Lowney
13:30 85#
Got all DUs on 1st and 4th rounds. Min cap for others. 125# BS
21
0
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Laura VanderKelen
10:10 rx
Back squats @ 140#; 10 min emom with 75#; 50 ghds w/ 20# vest
9
0
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Liz Goetz
9:57 rx
135# bs
7
0
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Marlene Hall
13:44 85#/Band 125#BS 50 Ab mat s/u
15
0
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Mary Stueber
14:06 85#
DU/SU 1 min cap. 145# BS 50 AMSU 25#
23
0
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Nate Hall
8:53
6x6 at 285# BS
19
0
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Paul Mantz
15:34 Rx time capped my DU's, GHDs done
BS 265 6 x 6
17
0
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Pauly VanderKelen
6x6 HBBS @ 265# easy peasy :)
Chose not to do the WOD because of my sore left shoulder. 400 meters walking lunges outside / EMOM10 complete with DLs rather than snatches, 4 rounds @ 315#, 6 rounds @ 365# / 50 GHD sit-ups complete wearing 50# weight vest - 25,15,10
2
0
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Rachel Meyers
14:03 #130 bs
#75 HPC, kipping pullips
8
0
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RaLinda Lamberies
127.56x6/14:33@80/50ghd
All du.
19
0
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Robin Mueller
14:42, 65#, sub 12 cal row for DU, blu/grn band PU.
155# BS, 6X6. 50 Ab mat SU w/ a 25# plate.
3
0
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Ryan Froelich
175 BS/12:23
50 GHDs
21
0
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Ryan Vidmar
12:54 rx
215 bs
18
0
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Sam Carter
7:25
155-160 BS
22
0
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Sam Scherwinski
210# BS
11:30 RX - ghd's
18
0
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Sylvia Christensen
12 something BUT dus were prime as a dime 😎👌🏽
Ok they weren't that good but better than usual. 165 # Bs
9
0
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Theresa Rosenquist
11:04* (mods)
*Modified w/ 7 Cal Airdyne (30")/10 #35 KBCl (5L &5R). PU as rx'd.. 50 #10 WB situps. Shoulder & calf pre-hab
7
0
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Todd Rocheleau
Did stuff.
11
0
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Ty Krueger
6x6 @285#
6:23 (C2B pull-ups)
21
0
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Tyler Shaw
8:07
260 6x6
15
0
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Yvonne Otero
14:00/ 120# BS
60# HPC, black band, alternated SUs and step ups
15
0
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Zach Campshure
14:35. Bs 215# 70%
5
0
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Zach Nasto
290# squats
Lurong workout
7
0
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