Woody

Monday Apr 3 2017


Our April On Ramp begins today. If your winter goals of shedding that fat or getting stronger have not happened elsewhere maybe it's time to give CrossFit Green Bay a chance at helping you succeed. If you give us your 100% effort towards your health and wellness we will give you our 100% effort in helping you achieve it. 
The work begins now.
Happy Monday
1.) Deadlift 1-1-1-1-1
note: 10 minutes to warm up to heavy single then every 2 minutes for 5 rounds 1 Deadlift, add load each round
2.) Woody
3 rounds
12 Strict Press 95/65lb
6 Snatch 95/65lb
400m Run
*3.) 5 reps of Snatch Complex:
Floor->High Hang->Floor->Snatch->2 Overhead Squats
note: record heaviest load
*4.) 5 rounds 
20 Hip Extension
10 Chest to Bar Pull-ups
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225 DL. ^105 snatch complex. Hip ext&strict pull ups
14:14 55#
Running, deadlift pr 215# (10#) not my ideal workout
10:42 45#
DL 195-205-215-220(PR)-230(f). Got the 230 off the ground, couldn't stand it up. Also strict press can suck it.
11:23, 75#
Missed 395# dl
13:07 (row vs. run) RX weight
DL ^180# (5# PR) missed 185# (got it off the ground, couldn't finish-- next time! I'm coming for you 200!!! Slowly but surely!) GHDs for funsies
10:38 sub row
First day back felt great! 290# DL (10# pr) snatch EC done
9:40 RX
265# DL. 15# pr :)
210# DL PR
Mobility-ish
DL 275-295-315-345-365(f)
10:13 24 in box jump for press, backsquat for snatch
305# deadlift 30# pr. Thought I was going for 290 but had an extra 15 on one side 😳🤦🏼‍♀️🤷🏼‍♀️
Post OP walk #2
About three miles from box and back
525 DL
310#DL (5# PR) 9:56 75#
DL PR150# up 10#, finished WOD. Worked on getting under bar for snatches.
485 DL (PR)
9:09 75#
305# DL
11:14 (sub row)
317# DL (2lb PR). Fail 320#
500 Row instead of run; ^215# DL
Someone had a case of the Mondays. Benched and Strict pressed with cole
11:41 35#
DL PR 200# 😊😊
365 dl. Failed at 385 Snatch ec up to 135.
14:28, 45# ^215DL
Forgot how to squat snatch temporarily. Then I was good 😂 >50# away from PR, guess I've got some leg strength to build back!
DL 200-215 - was not feeling the deadlift this morning 🤷‍♀️
DL up to 205#. Failed at 225#
275 DL
14:00 500 row for run. 45# . DL 195#. Didn't go for a pr. Next time.
10:50 row for run
335# DL
12:01 (sub Squats and Cleans 95#)
DL 325# (5 lb PR)
8:52 @ 75
300-330 DL
12:14 (35#)
DL ^160# (tie PR)
14:03 #55
#190 DL
235#dl/125# snatch ec
13:15 (row vs run)
DL 225-245-265-285-300(f) all comeback PRs!
DL 210# (10# PR!)
Deadlift 230#
11:33 55# and rowed ( it's raining lol)
DL 245#, 50# over last PR!
bs 5x5 85#
15:07 RX
Up to 225# DL
DL 255# first time seeing what the tank has in it.
DL up to 255#
8:36 with mods. ^485 DL
Feeling slow and heavy this am
DL - 405,415,420,425,430# / 3.) 95,115,135,145,155,165, failed 175# Shoulders were shaky for snatches today :/ 4.) complete in 6:05. C2B sets were 10,10,10,7-3,10
12:48 55#, 230 dl tied PR, 3rds hip ext atmpt c2b.
DL up to 320 Yog 2 miles solo Accessory work
14:20 #55
DL #170
245# DL (10# PR)
12:00, 65# strict press & snatch
415 DL
375# DL
10:16 (30# DB)
^275 DL (285 PR fail)
13:33 ( sub 500 row for run)
10:46 RX
DL ^275#
DL up to 365#
13:03 45# 185#deadlift
DL ^ 275#
9:43 #75
375# DL /10# PR
**scl'd w/: #15 DBs SP/#55 PSn/0.5 mi Airdyne 😥 PEC: 3×{15 S-GH-HE/25-#25 AMSU/60" HSH > 5 DHPU/10 push ups/20 WL (BW/#15 OH/#35 B).
DL up to 275#
DL : 405/475/495/535/555 (tied all time pr)
8:50 db strict press backsquats
455 deadlift
16:09, 35# running. ugh.
DL ^195#, tied PR (205# PR fail)
Dl to 405#