Cup o Mobility

Thursday Apr 5 2018


The one thing that sets CrossFit Green Bay apart from every other gym I've been to is the fact that I have true friends within the gym itself. True friend meaning people I can confide in, hang out with outside of the gym and someone that notices when I am not there. CrossFit gives us the opportunity to have friends that regular life wouldn't which I think is a pretty amazing aspect to go along with all the fitness it provides us too. Embrace the community, take the time to say hello to the athlete next to you and most importantly don't be a dick to others in the gym. 

"We're born alone, we live alone, we die alone. Only through our love and friendship can we create the illusion for the moment that we're not alone." 
Orson Welles

Have a great Thursday!

1.) Cup o Mobility
7 minute cap
21-15-9
Row, cal
Medicine Ball Clean 25/16lb
GHD Sit-ups
Quad Smash/Hamstring Smash
7 minute cap
50 Double Unders
40 Kettlebell Swings 1.5/1 pood
30 Pull-ups
20 Ring Dips
10 Burpees
Kettlebell Shoulder Smash
7 minute AMRAP
5 Right Arm Dumbbell Thruster 50/35lb
5 Right Arm Dumbbell Box Step-ups 20" 50/35lb
20m Shuttle Run 
5 Left Arm Dumbbell Thruster 50/35lb
5 Left Arm Dumbbell Box Step-ups 20" 50/35lb
20m Shuttle Run
Thoracic Foam Roller Smash/Piriformis Smash
*2.) 5 rounds
500m Row
25 Back Extension
25 Air Squat
*3.) 3 rounds
15 Bent Over Dumbbell Row
15 Parallel Ring Row
15 Reverse Hyper




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✅ fun day!
EC rowing, squat, back ext
Done with extra credit rowing, BExt., and squats
#5 and some ab prep for vacation
✈️ 🌊 🌴
Working off the travel poundage.
Hang snatches from yesterday & overhead squats, then fun handstand walking stuff
big mobility guy
OHS 4X5 @ 105#
Complete
Lots of snatch work
Calculus homework.
That was kinda fun. Rowing EC from yesterday. 3 rounds: 10 strict T2B, 15 L-hang, 30 HRs, 60 sec plank .
Got it all done!
Plus Yoga. (I ran/trotted today!! Not many DUs tho. #progress)
I kept moving