Duck-n-Cover

Tuesday Feb 21 2017


Team CrossFit Green Bay is up on the CrossFit Games site. If you have already signed up and did not register a team please update your profile ASAP. If you have not registered yet for the Open you should. Competition is good for the soul!
Have a nice little Tuesday!
1.) Every 2 minutes for 10 minutes 10 Unbroken Zero Pause Front Squats. Add load each round
2.) Duck-n-Cover
10 rounds
10 Deadlift 135/95lb
10 Push-ups
100m Run
*3.) Clean & Jerk
16 reps working up to a session 1RM
*4.) 3 rounds
20 Hip Extension
10 Weighted GH Raise
20m Handstand Walk
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^115 FS
4 min faster than last time and all rx this time. FS 65-105
14:32
Push-ups from knees. Dogged the FS 55-95. It's been a long week.
Sub 125m row for run No FS because of work :)
I was just movin and smilin :) RX
FS^140#. C&J stuff. PU&HSPU. Lil bit o' handstand walk practice.
15:31 RX, FS up to 70#
First RX workout 😃
13:27 RX
Fs ^125
Front squats up to 185#. Shoulder still tight but able to get into front rack position without discomfort and do push ups!!
Ran 2.5 miles, 22 min
Subbed tricep extension for push-ups. FS up to 205
100-140 FS
14:42 rx
FS 135 in last round
16:27. Sub back extensions for DL
Up to 115#FS
13:44 modified push-ups
Front squat was done can't remember what I ended at. C&J to 155 😒 glutes where ya at.
Rick Froming is a Fake
FS up to 120#... Mu work after class
11:05 Sub tricep push downs for pushups
FS's 100. Too light. 12/12
14:43 RX weight but knee PU
FSx10: 95-115, 120 failed with 2 pauses and only 9 reps. C&J: 75#x10, all I had time for.
11:30 85#DL, knee push-ups, FS 95#
~16 min rx
FS: 125-145#
10:40 135/55/75/95/225fail
18:00 or so
My first RX workout! :)
115/135/155/170/185 days. Did some EC shit.
FS up to 115#
18:43? 85lb
Up to 100Lb front squat 50:15 3 mile road march completed with 60lb pack for extra credit
17:45 85#, knee pu. FS 4 rds @ 65# last rd@75#.
up to 205#/10 fs
15:50, 115# DL
FS 75#, 85#, 95#, 105#, 115#
10:30 Sub triceps push downs for pushups
145# FS
14:03 RX
FS up to 75# Some GHDs
17:11, 155 fs, 100 amsu
Front squats to 115#
Did push-ups on knees because of shoulder. Went up to 115 on FS
FS @ 195
15:13 FS 55-85
ROOK ALERT! 14:41, 115#
FS 105# love the new journey. I'm all in.
11:08 RX just tried keeping up with Sam!
FS up 2 185#
FS up to 140#
Did it at home - 105# DLs - More like 150m run - Imagined Grant yelling at me to be faster the entire time
^225# FS x10
FS up to 175 ; 50 GHDs
13:58 knee pushup 65-86 front squats. 6hspu w/25 plates.
10:47 (PR from 13:04 on 9/3/15!)
FS - 135,155,185,205,215# / No time for EC, wedding prep!
15:05 #85, knee pushups
FS up to #90
12:55 / 185# squats
Nice to see you back Jill!!! What a wonderful day for some afternoon running. Boom!
15:37 w/Marcie
205# FS slight pause on last round
225# front squat
13:14
Fs up to 185#
14:11 rx
FS up to 120#
10:06 245#FS
13:50 rx - dropped to PU on knees round 8
FS ^ 115
2 min pr. 135 FS
**125m C2 v. Run otherwise rx'd! 😊!FS: 65/75/85/95/105 (SO much harder than the LP machine!!)
FS up to 155#
FS up to 265#
Duck-n-Cover - subbed HSPU and stopped after 5 rounds due to some tight hammies
19:05, 55#, knee pushup
FS ^55#
Way worse, man cold starting...
14:56 / 50# dumbbell lunges
225# fs