Lonestar

Sunday Jan 21 2018


Want to congratulate Ryan for winning his Power Lifting meet today down in Racine. 
I'm exceptionally proud of Ryan for two parts one his commitment to training is neverending and two he is one of a few Power Lifters to come to CrossFit Green Bay without any preconceived notions about Crossfit. Ryan thought it would make him a better athlete and trainer and from my personal view in both areas Ryan has excelled.  Congratulations Ryan on behalf of myself and the rest of CFGB we are happy you're with us even with that excessive amount of muscle exposed on your arm:)
Ryan's stats for the the day:
Bench Press 152.5kg (336lb)
Squat 205kg (452lb)
Deadlift 227.5kg (501lb)
Team WOD 7am sharp. 
Have a great Sunday!
1.) Lonestar
200m Dumbbell Farmer Carry 50/35lb
150 Double Unders
100 Push-ups 
50 Dumbbell Hang Power Clean 50/35lb
*2.) 5/5, 4/4, 3/3, 2/2, 1/1
Strict Press
Strict Chest to Bar Pull-up 
Note: start at approx 65% adding load each round working to a session rep max 
*3.) 9 Power Snatch 135/95
9 Snatch 135/95
7 Power Snatch 155/115lb
7 Snatch 155/115lb
5 Power Snatch 185/135lb
5 Snatch 185/135lb
*4.) 3 rounds
15 Reverse Hyper
12 Back Extension 
9 Parallel Ring Rows
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Ryan La Count323d

Thank you Grant!

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Team wod w/Buntin and Jess
DB HPC @ 25#
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Sc2b sp ec done. Mobility
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SP+SC2B ec.
16:05, 25# DB, 300 singles
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Preparing for the first day of the new semester which begins tomorrow.
**300 SU & #25 DBs & 75% Mod PUs. MWOD knee therapy, Row'd Royalty 18.2 on SkiErg
18:15 20# db and modified push ups