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Thursday, December 14, 2017

Snowflake

CrossFit Green Bay and Aurora BayCare Sports Medicine 2018 Ice Bowl is less than 2 months away. Two days of action with $10,000 cash being handed out to the podium winners in all divisions including a $500 Aurora BayCare Cash prize that every registrant is eligible to win! Day 1 will bring us the individual competition with three divisions including Rx, Intermediate and Scaled. Day 2 is the Ice Bowl’s first team competition since we’ve started. Teams will consist of 2 males and 2 females. Get yourself or your team or both signed up before the spots are filled as you don’t want to miss this one!
Have a great Thursday. 
1.) 5 Front Squat @ approx 70% every 2 minutes for 8 minutes
2.) Snowflake
8 minute AMRAP 
25 Double Unders
5 Hang Power Clean 225/155lb
*3.) 5-5-5-5 Push Press @ approx 70%, rest no more that 3 minutes between sets
*4.) 5 rounds 
15/12 Assault Bike 
20m Dumbbell Overhead Walking Lunge 50/30
Note: 10m left arm/10m right arm
*5.) 15 minute AMRAP 
15 Back Extensions 
12 Dumbbell Bent Over Row, heavy
15 Wall Squats (facing the wall)
*6.) Accumulate 3 minutes of Parallette L-Sit
Note: scale using rings or parallel bars in l-sit or knees above 90 degrees

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Alyssa DeNoble
6+2 pc@125#
135 FS. 80 pp
1
0
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Amanda Zeamer
✅✅
6
0
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Andy Glawe
3 even, 175#
9
0
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Angel Anderson
6+4 HPC @105
🐧 taps. Couldn't get that last HPC dammit. FS @95#
10
0
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Antonia Shanle
8+ 5 DU unbroken PC
160 FS/105 push press/assbike +lunge
17
2
Thanks Mom 😭❤️
Antonia Shanle
Cycling champ #bounce
Rachael Salata
Cancel
Ashley Bourgeois
6 + 10 du (30 sec cap on these) 75#
75# FS
6
0
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Betsy Soletski
6+10 DU 105#
105# FS
16
2
I did 105# because you did, heavy!
Krystal Lowney
So heavy. I asked Grant to take the 5’s off after my first round, he said no!
Betsy Soletski
Cancel
Bill Binsfeld
4+5 DU
235# FS
8
0
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Bill Hoisington
3 (1@155,2@135)
FS #185 500 Row X3
12
0
Cancel
Brandi Binsfeld
4 + 2 DU @ 115#
FS 105#
10
0
Cancel
Brett Kohout
4 + 3 HPC @ 155#
FS 175#. Currently 💯 not very good at HPC
6
0
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Brittany Nohr
6+25 @ 145
Front squats 155. Why is the first clean the hardest? 😑
2
1
The first cut is the deeeeepest
Sylvia Christensen
Cancel
Bruce Hoffort
5 rds @ 135#
1 DU every 5. Got to start somewhere. 135# FS
15
0
Cancel
Bryn Odberg
4 + 3 HPC @ 105#
110# FS; 145# C&J PR!!!!
7
0
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Cal Shanle
10 rounds at the buzzer
155 cleans, unbroken. 185 FS
12
2
Good boy
Antonia Shanle
Dayummmmm you Shanle's. I think we need to throw some more plates on that bar boy 🙌
Rachael Salata
Cancel
Cassie Christianson
7+25 dubs 115#
115# FS
15
0
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Chuck Brehm
9 + 8 DU
5
0
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Danielle Sherman
6 + 2 cleans - 145
FS 155. PP 105. OHL, Ass Cals. HSPUs.
4
0
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Grace Adler
6+2hpc
105# hpc. FS 115#.
9
0
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Grant Soletski
6224m Row
Tomorrow's extra credit EMOM 30 200m row
1
0
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Greg Goffard
6 rds + 12 du's, 155# cleans
185# FS
8
0
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Jamie Neubauer
7+1 hpc (115#)
5
0
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Jill Schaefer
7 (75#, singles)
10
0
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Jim Koehler
9 rds RX
3
2
I’m gonna have to see the video..
Troy Foley
chuck just beat me!
Jim Koehler
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Kelsey Waack
Rest Day
16
0
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Krystal Lowney
5 + 7du (105#)
FS at 110#
16
0
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Lauren Kalil
6 rounds at 115#
FS 145#, lots of gymnastic work
5
0
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Michael Green
165# PC 3+10 du
FS 225# and some EC with D
12
0
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Pauly VanderKelen
4 rounds + 3 cleans (205#) All singles
FIVE x 5 front squats @ 240# belted / EMOM10 from Monday - odd minutes: 5 OHS @ 185, even minutes: 10 C2B (15 would have been too many).
0
0
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Rachael Salata
6+25
165 FS. 105 PP. Ass bike/lunge. 100 BF C2B.
12
0
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Ross Van Enkevort
4 and 2 cleans at 155
155 front squat
0
0
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Sal Bertuglia
3rds + 20 DUs @ 165#
2
0
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Sam Carter
5+1 #125 worked on rebounding
FS #130
12
0
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Sylvia Christensen
3 + 3 cleans (singles for daaaayz)
160 FS
17
0
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Theresa Rosenquist
5R + 5&18 HR-SU**
**Scl'd @#85 & 50 HR-SU. FS: #75. 🔥Yoga - 75 min.
5
0
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Tom Fameree
5 + 3 Cleans @ 155#
19
0
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Troy Foley
4 rds + 1 HPC
225# FS
7
0
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Tyler Shaw
4+3 cleans
235 front squats
8
0
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Yvonne Otero
I kept moving. 75#HPC, bike
FS ^70#
15
0
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