Drop Off

Saturday Mar 24 2018


Please join us for our weekly community workout at 8:15am this morning. This morning is a great chance for those of you interested in joining CFGB to get a taste of what we have to offer. With a mix of regular members to keep you motivated and a pair of coaches on hand to make sure you have a great safe workout there's no better time to check out CrossFit Green Bay!
Have a great Saturday 
1.) Every 2 minutes for 6 rounds Back Squat 5-3-3-2-2-1 starting @ approx 70% adding load each round working up to session 1RM
2.) Drop Off
25 Kettlebell Swing 2/1.5 pood
50 Alternating Dumbbell Power Snatch 50/35lb
25 Kettlebell Swing 2/1.5 pood
*3.) 5 Deadlift @ approx 70% EMOM for 5 minutes
*4.) 5 rounds
15 GHD Sit-ups 
20 Banded Twists (10r/10l)
30 sec Parallette L-sit
Note: scale l-sit with hanging l-sit or hanging knee raise 
Login to comment
Whiteboard
Bs 75-145 post surgery or (35# short of current pr)
155# / 3:45
35kb/25#db
365# BS new pr; Rx 6:04; DL extra credit at 275
Community WOD
9:15 @ 1.5 pood ??? time but over 6 min. Back lit. BS^ 245x2, failed 265#x1. Wasn’t feeling great but seemingly going backwards on that 😕
365# BS 4:21 RX American
275 bs / 5:31
100lb more to get back to my existing pr
Community WOD
Community WOD
4:24 RX
235# BS. 10# PR post surgeries. Only 35# away from college PR!!!!
Hilton Garden Inn Hotel WOD
EMOM10 Dumbbell Bear complex: With (2) 50# dumbbells - Squat clean, front squat, push press, back squat, push jerk / EMOM20: Odd minutes - 5 right arm 50# dumbbell hang C&J, mid-air transition to 5 left arm C&J. Even minutes - 10 front rack lunges with (2) 50# dumbbells on shoulders / 18.0 - 21,15,9 of Alternating one-arm snatch with 50# dumbbell & lateral burpee over dumbbell complete in 4:05 / Suck It Up plank routine / Swimming and hot tub! Lots of fun!
Did the WOD kinda 🤪
220# BS (3# PR)
M.O.T. & EC #4
Bike, SkiErg, Lunges, squats, pullups & the ab work in #4.
Wooh! The new good good stuff works!
125# BS (20# pr) / 3:51 scaled and only left arm snatches