Thorn

Tuesday Oct 10 2017


Our favorite News Woman, Lauren Kalil, from Fox 11's Good Day Wisconsin will be in house Tuesday morning for another attempt at multiple segments on CrossFit Green Bay as long as no one starts an apartment fire. 
All morning classes (5:15, 6:15, 8:15am) Lauren will be live and showing the people of Northeast Wisconsin what it is that happens here at CrossFit Green Bay.
At 7:20am, during Open Gym time, we need a few athletes to be doing some extra credit lifting on the platforms, we also need a few athletes working on various gymnastics movements like HSPU, MU, and HS Walking to live demo as well as we talk about our Specialty Class options. I look forward to showing you all of to the viewing audience of Northeast Wisconsin!

Also, CFGB online store is live. Heavy Sherpa insulated hoodies, midweight hoodies(same as "Green and Gold hoodie but zip up), and fresh colors for fall. No extras will be ordered, so if you want it, order it. Order closes Wednesday October 18 at midnight. 2 for $40 still available on tees/tanks and v necks. 
1.) 15 minute AMRAP
20 Wall Squats 
15 Back Extension
10 Tri-pod to Headstand
2.) Thorn
17 minute AMRAP
12 Handstand Push-ups
20 GHD Sit-ups
400m Run
*3.) 6 rounds from blocks at Hang 1 Clean Extension -> 1 Clean High Pull -> 1 Clean & Jerk @ approx 60%, rest no more  than 2 minutes between sets
note: again use the blocks, seriously use the blocks
*4.) Back Squat 5-5-5-5 @ approx 70%, rest no more than 3 minutes
*5.) Muscle Up Challenge Day 15
15 Muscle Ups
*6.) 10 rounds with a partner alternating rounds
9 minute cap
12 Burpee Box Over 24/20" 
12 Thrusters 95/65lb
note: one works one rests, toesies and handsies touch top of box


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4 + 11 HSPU
First 2 rounds with an ab mat, then Grant switched me to a gray pad
155 bs
3+20 GHD
HSPU from box. Yogging.
2+3 ghd, 1 ab mat
3+8 HSPU RX
I hate 🏃‍♀️ 😁 3 rounds of skill work
3 + 100m run... 1 ab mat + 10lb plate HSPU, ghd's to //
Thanks T!
3 rounds + 200m (hspu 15# & ab mat)
3 + 45 sec plank w/ 35 lb plate
Weighted plank for ghd, bike for run
4 + 175 m
Beat my score from June even though I did regular push ups last time! I love seeing improvement!
Ghd to //
4 + 12 pushups
sub reg pushups for HSPU
Strict hspu1 abmat, ghd to //
3 + 20 GHD. HSPU from box
15 MU & BS @ 265#
3+ 5 hspu.
modified with 1 ab mat on 15# plate. also did a few off a box. pretty much was skill work for me.
2 + 200 meters
HSPU from Box
3 rds and 45 m row
row 500 for run....1 abmat hspu
2 rds + all 20 GHDs
Strict HSPU’s to plate & abmat. SU w/ 14# WB
3 + 25 m
Sub row, 2 abmat hspu
4 + 13 ghds Rx
4+150m run RX, full round better than last time
Yesterday’s snatches at 85#, BS 180#
Strict HSPU - need to work on kipping HSPU
3+8 HSPU ab mat su
*3.) @ 145; *4.) @225; *5.) 15MU
Meh.... should have done yoga.
3 + 100m
3+ 1hspu. Hspu 15# + mat.
Moving day preparation.
3 + 100m run (1 ab mat hspu, #16 an an mat situps)
E.c. BS #130
*AM&#10 plate/0.5 mi Ass. Bike🤢. 1st AMRAP: ✓ -> 4×{10 leg press @ #214 @ Bob's & Yoga.
3 rounds + 10 sit-ups
normal sit-ups, box push ups. abs still recovering from last Thurs
3 rds + 16 HSPU
5+12 hspu
2 + .4 mile on bike, several mods