Lurong Chipper with a Cherry/CrossFit HQ WOD 171205

Friday Feb 2 2018


2018 Ice Bowl brought to you by CrossFit Green Bay and Aurora BayCare is 1 day away! We will be closing the gym after the 12:30pm class today in order to complete the set up for the big event. If you want to work on extra credit or practice Ice Bowl stuff, please have it done before 1:30pm.
There will be no exercising after 1:30pm
 We will be working all afternoon and if you're not doing anything I'm sure we can make use of you! The volunteer meeting is tonight at 5pm sharp, please be there on time so we can get all the information out that is needed to make this year's Ice Bowl the best one yet.

On another note beginning this Wednesday evening The Youth Athletic Performance Program begins its 8 week run. The Youth Athletic Performance program teaches school aged athletes in the Snatch and Clean & Jerk in a safe and appropriate progression.  The program is geared toward youth who want to become stronger and faster in their respective sports, and will be an introduction to weightlifting as a sport if they are interested in competition.  Weightlifting is one of the safest sports youth can be involved in and is a great way for them to develop the body awareness needed to effectively produce and absorb force.  Our goal is to provide a positive environment where kids can learn how to train, see the benefit of their hard work, and have some fun along the way. Please click in the Programs Tab for more info! 
Have a great Friday!
1.) Lurong Chipper with a Cherry
7 minute AMRAP
30 Deadlift 225/135lb
60 Wallballs 20/14lb
90 Double Unders
Max Effort Bar Muscle Ups
*rest 5 minutes
2.) CrossFit HQ WOD 171205
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk (5 Around the Worlds)
15 burpees
30 single-leg squats, alternating (Single Leg Box Squats)
note: scaled movements are linked 


 

Youth flyer v2 front
Youth flyer v2 qa
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Bill Binsfeld258d

I thought it was partner WODs Thurs and Fri?

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Grant Soletski258d

I couldn't figure out how to turn the lurong into a partner wod after it. Audible.

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Chris Ness258d

You smell of lies!

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🐧 taps Lots of handstand walking/some crashing, and watching JT do some crazy ninja stuffs
6 DU @185#
1 Round Mods
Ice Bowl Prep
My clothes matched
#winning
50 slow cals on assault bike + lots of stretching
90/90 DUs 155# 16#
74/90 DU
115# DL. Lurong - 2+1 world (scaled)
28dub 3+3 around the world
Mod pistols
80/90 DU rx
2+10 shoulder touches off box 📦 Good luck CFGB Ice Bowl athletes!!
46/90 DUs / 2 + 10ft
Modified: 105# DL, attempted HS walks
DL and WallBalls RX/2 min DU's and 2 banded BMU
Moved 3 steps on HANDS... DAY. MADE. not sure what happened after that - I was too excited.
Rest and Mobility Day
Preparing for the Ice Bowl tomorrow!
2 BMU Rx
@ Heavy L2 - #85 ( Open L2, #55 DL was for M+😿!) Then 3R + 30 imaginary shoulder taps & scl'd pistols.
90 DU Rx
2 rds + 5 burpees (ATW)
I kept moving