Goose Egg

Wednesday Aug 2 2017


If you're planning on heading down to the Games this weekend in Madison, make sure you post where you'll be and what time in our member Facebook page so you can all meet up and hang out together. Let's show them how big of a presence CrossFit Green Bay can be!
1.) 10 minute EMOM 
5 Strict Press, 60-65%
5 Toes to Bar 
2.) Goose Egg
4 rounds 
50 Double Unders
25 Wallballs 20/14lb
*3.) 2 Clean from blocks @ Low hang every 2 minutes for 10 min @ approx 75%
*4.) 3 minutes accumulated Parallette L-Sit
*5.) 15 Split Jerk, add load every other round unless you look like me then pick an appropriate load to work on not sucking
*6.) 5 rounds
10 Weighted Hip Extension
10 Weighted GHRaises 
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55# strict press
Crossfit madtown
CF Madtown
Nice morning for a little running. And a little deadlifting.
9:58 12# wb, all du's!
45# sp
10:30 12#wb
47# strict press & good T2B
11ish 10 Cal Bike and 14# WB
65# SP & T2b attemps
95# SP
EMOM 95#
Emom 65#, mu transitions, 3x5 strict pu and ring rows, 🦋 work
7:55 w/ penguin hops
Not the WOD to work on my double unders
RX, 65# SP
9:11 14#
75# emom
10:18 rx
Strict press @65#
EMOM: 110 In the garage
9:37, 10# & all the DU's
45# SP EMOM, toes to eye level, stringing swings
9:45, 8# WB
SP @ 45#, Hanging knee raises for T2B
Strict press 55#, did the split jerks- 35-100
EMOM 55# last 2 rounds dropped to bar. T2B practice swings
9:45 just jumped for du's
125# sp....
7:43 (10cal row for DUs / 25 Kbs for WBs)
SP 45#, got my T2B strung together!!! 🤗 Less gimpy, felt so good to fitness today!!
7:01 16#wb
75#sp t2b progressions
11:13 some du & 🐧 jumps ... 5rds 🤦🏻‍♀️
55# sp, EC: extensions/raises and split jerks ^85#
1 min/DU cap. SP 55#
Sp @ 55# and T2B; squats from yesterday @ 165#
10:20, minute cap for DU (argh.)
EMOM 65#, EC SJ up to 120#, cleans 125# with some 155# attempts, single leg hip raises and single leg DL, 10 min plank and run from yesterday
9:13 airdyne sprint 1 min for du's/14# wb to 7' target
65# sp/t2b
65# SP
SP @105
6:10 (UB on all movements)
1.) Strict press @ 115# - The EMOM was fun! / *4.) from yesterday - triples dropping the bar and resetting after each rep, no blocks - 95,115,135,145, did not attempt 155 because of tightness and pain in my right hip / *5.) Split jerk triples - 95,115,135,165,185,215, (3) singles @ 225# / 3 rounds of 25 strict GHD sit-ups and handstand hold practice.
95# strict press, 60kg(132#) split jerk, deficit pushups, weighted hip extensions and non weighted gh raises
EMOM 85#
7:59 w/a shredded rope for 2 rounds 😬
65# strict press
7:38 10 ft WB line
SP @ 65#
95# EMOM
135# for 7 rounds and 155# for 3 on the EMOM
12:06, 6#WB, step ups
30# SP
Emom 95#