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Saturday, January 20, 2018

696

Please join us for our free Community Workout at 8:15am. It’s going to be a beautiful weekend, start it off right with CrossFit Green Bay. That was kinda catchy if I say so myself. Seriously though if you’ve never been to CFGB this is a great weekly opportunity to see what it is we do here and get a great workout too.
Have a great Saturday!
1.) Back Squat:
2 minute AMRAP 95/65lb 
30 seconds to load barbell
3 minute AMRAP 135/95lb
30 seconds to load barbell
2 minute AMRAP 185/135lb
30 seconds to load barbell 
3 minute AMRAP 225/155lb
2.) 696
5 rounds
6 Chest to Bar Pull-ups
9 Deadlift 275/195lb
6 Bar Facing Burpees
*3.) 7 minutes to complete:
50 Hang Cluster 95/65lb
50 GHD Sit-ups
note: cap is 7 minutes no exceptions, if you want to finish it go faster. hang cluster: hang clean thruster = cluster
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*5.) 5 rounds
10 Knees to Chest (strict and slow)
10 Hollow Rock
10 4-count Flutter Kicks 

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Amanda Zeamer
9:08
Pull ups and 125#, backsquat 35-85 (most weight and most I’ve squatted since surgery)
7
0
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Andy Glawe
Didn’t look at time
That squat amrap was no joke or if it was I wasn’t laughing
9
0
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Antonia Shanle
8:41
I squatted
8
0
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Betsy Soletski
10:00 135# DL
BS 40/65# 30/85# 20/105# 15/135#
7
1
Way to go teammate 😁
Sal Bertuglia
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Brandon Meehan
9:46 *parallel ring rows sub for c2b*
7
0
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Brett Kohout
Community WOD & 9:15 ✅
Had to abandon C2B in rd 2. Shoulder still not ready to return to PU for time
6
0
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Brittany Nohr
8:41 mods
Single leg light kb RDL for DL 10 push-ups for burpees. C2b as rx. Single leg split squats for squat emom.
7
0
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Chad Wusterbarth
Community and backsquat
4
0
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Danielle Sherman
Community + 9:15
Family and all the girls with us today ❤️😊. Squats yes. Workout 8ish??
4
0
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Erin Buntin
8:20
BS RX: 50-40-18-20; Free WOD with Sam and Mal
8
0
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Grant Soletski
30/30/15/11 14:23
10
0
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Hannah Fameree
Community WOD
9
0
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Jennifer McFall
15:44 kip pullup, 155lb dl. BS RX 35-25-10-12
8
0
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Jim Koehler
13:33 185# DL
BS 32 /30/15/10
4
0
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Laura VanderKelen
11:53, those dead’s felt heavy
Rx squats, somewhere around 30,20,15,10 for sets; cluster/GHD done @ 6:59 🤡
11
1
Great job Honey!
Pauly VanderKelen
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Lauren Kalil
53/40/13/16, 10:10
Kipping PU to work on movement pattern
9
0
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Michelle Johnson
BS 50/40/25/21; 10:36
Free WOD w/ Sal
11
0
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Paul Mantz
Free WOD with Sylvia!! I totally did the cardio
6
0
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Paula Soletski
35/35/15/15.55#,75,105,125#. 12.31 red band, 125dl
4
0
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Pauly VanderKelen
Active Recovery Day because of my sore back and strained left quad that needed to heal.
Warm-up and mobility / 100 cal row / 100 cal Assault / 100 cal Ski Erg / 1 legless rope climb every 1:15 for 10 rounds / EMOM10 with strict 3" deficit HSPU: 4,4,3,3,3,2,1,1,1,1 / 5 rounds of 20 reverse hypers and a 20 meter handstand walk.
1
0
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Sal Bertuglia
8:50 DL@225
Free WOD w/ Michelle
7
0
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Sylvia Christensen
10:15
Community WOD with P. Mantz 👊🏽
8
0
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Theresa Rosenquist
4 R + 6 BBO
Lurong Super 8, L2, Thrusters to 14" box. MWOD knee therapy.
0
0
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Tina Kehring
9:12 jumping pull ups with box, 105 # DL
8
0
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Tom Fameree
9:30’ish. 225# DL
Community WOD with Kiki
7
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