126

Tuesday Apr 4 2017


Consider the criticism as rain and the compliments as sunshine and you will experience exponential growth in this little gym we call CrossFit Green Bay 
Have a great Tuesday. 


1.) Every 2 minutes for 10 minutes 10 Unbroken Zero Pause Back Squat
note: add load each round and concentrate on continued movement through all 10 reps
2.) 126
for time: 
7 minutes to complete: 
3 rounds 
21 Power Clean & Jerks 95/65lb 
21 GHD Sit-ups 
all remaining reps after 7 minutes to be completed in form of calories on the rower. example if you finish 2 rounds just before the 7 min cap you will owe 42 cals on the rower. 
*3.) 5 rounds
5 Hang Clean 
10 Strict Toes to Bar
note: add load each round and hang clean to be unbroken
note: 70% of 1rm if neccesary 
*4.) 7 minute AMRAP
100m Shuttle Run (20m)
20m Handstand Walk
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Angel Anderson235d

Aw man! I can't go tomorrow and I like this WOD wahhhhhhhhhhh hahaha

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Theresa Rosenquist234d

Maybe we can do it together another day this week. 😁

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Amy Zynda235d

This is the one where I ask "Can I just row 126 cals instead" and JT says "Only if you spend the first 7 minutes dancing" and I think about kicking him in the shins.

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Justin Peterson234d

If you kicked me in the shins I'd kick you in the face!

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Brittany Van Enkevort234d

That escalated quickly

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36cals. 10:29
^125 bs.
Shoulda stayed in bed
Rx....85-125# bs, 50 ghds, 50 cal air dyne, and 50 burpees as my punishment for bad performance.
37 Cal, time unknown
Clock malfunction. I hate this workout. Squats to 105. Doggin' it.
47 cals, 10:39
More rowing than expected
Really want to try this one when I'm not sick.
BS ^ 155#
6:49 RX... bonked the top of my freakin head that made me stand there for a bit πŸ˜† ouch!!! Rowed 21 cals for funsies!!
subbed 135# deadlifts for clean and jerks- 3:56
Back squats- 185, 200, 215, 230, 245x10. 10k row before class. Banded shoulder exercises and stretching after.
9 cal row. BS 135-175. 2 hour bike ride fast!
19 cal 1:06. 55#
BS ^ 105#
12:15 63 Cal GHD2=
125-185 BS
36 Cals, Rx
Messed up my count. Should have been 57 Cals. #IOU ;BS 115-135-155-175-205
5:35 20 lb dball throws normal sit ups
155# back squat. Just want this wrist to heal. 😭
BS 105# to 145#
Broken back, laid on ice for time
Post OP Walk #3
About 3.5 miles from box and back.
185/225/275/295/315
2 rds(?) unsure of exact time cap. BS to 115. First day back from vacay, being kind to myself.
34 cal 9:15
Up to 135# BS
BS up to 165#
40 cal 10:40
BS ^135#
did some 1 legged deadlifts in place of squats my ankle is funny
up to 185 BS
BS:155/185/215/235/275(5) Everything felt heavy. Ugh
BS ^ 125 should have went heavier (I suck at determining the weights)
10 ish mins rx 26 cals
Bs 85-125#, did some t2b and some MU progressions
10:08, 32cals, 55lb with abd mat su(10lb plate)
Bs 125lb-140lb
2 rds and 10 c&j...9:50
BS up to 227#
37 cal, 95#, BS up to 145#
cleans only, no jerks today (shoulder injury)
2 rds + 15 cleans, 27 cal row
135-185# BS
6 cal🀒
145# bs🀒
21 cals, 8:52 rx 4 better than last time
Squats up to 135#
38 cal, 9:55 RX
Up to 165# bs
bs ^ 85#
25 Cal row
25 cals - 75#
27 Cal 8:49
Bs up 2 225#
BS up to 185#
21 cals (8:30)
BS ^ 295#
8:20 (21 cals) Finished the GHDs after
HBBS - 135,185,225,235,245,255,260(8,2) Last few sets were not zero pause :/ No time for EC today :(
2 rds + 7cl, 35cal row 2:45 rx, 105 bs.
UB CJ BS 145 FS/TTB
9:49 40 cal, 135#
37 cal-9:58/^155 BS
HC&T2B(^135)
BS ^ 225#
33 cal, 9:23 RX
^135# bs
49 cal <- ouch.
BS ^ 135
2 Rounds + 7 C&J = 35 Cal row 9:34
135 - 175# BS
**πŸ™„πŸ™„πŸ™„!!
***5 hrs moving & mopping up the washing machine disaster (8 mi walking).
Did it and sucked!!!
Light BS
37 cal, 10:33, 35#, ab mat su's w 6# WB
BS 70#
10:05 49cals
185bs