4 Hundo Repeats

Friday Mar 30 2018


Saturday morning at 10:15am in place of the regular workout we will be having our first Annual Easter Egg Hunt for a Workout team WOD. The team WOD will be coming back next week at its regular time of 7am on Sunday mornings but due to Easter holiday we will be closed this Sunday. If you have a team lined up great and if you don't no worries we will set you up with a few fellow CFGB athletes to team up with for this fun little Easter Egg Hunt! For those of you that have never attended a team WOD here is a great chance to see why you should get out of bed early every Sunday and see what CrossFit Green Bay is all about, THE TEAM!
Have a hoppy Friday!
1.) 5 Back Squat @ approx 60% Every 90 seconds for 5 rounds
2.) 4 Hundo Repeats
Every 2:30 for 5 rounds
400m Run
note: record each round
*3.) 7 minutes up the ladder adding 1 rep each round
1 Deadlift 225/155lb
1 Box Jump 36/30"
1 Muscle Up
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*5.) 1 Clean & Jerk EMOM for 20 minutes @ approx 70% 
*6.) 50-30-10
GHD Sit-ups
Ski Erg cals
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Chris Ness175d

Booooo

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Grant Soletski175d

You mean Whooooo!

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Justin Peterson175d

No. We mean boo.

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Theresa Rosenquist175d

Karl!! Yay!!!

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Danielle Novak175d

Definitely boo lol

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Megan Vogel175d

Not sorry I left for Easter Vaca already... 🐰😴

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Sal Bertuglia174d

Agreed.

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Amanda Zeamer175d

Yeah boo...think I might as well just keep running πŸ˜‚

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Laura VanderKelen 174d

How do we find the last time we did this

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Timm Uhlmann174d

I can do all of this one! woo!

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4 hour nap
Guess I was tired πŸ€·πŸΌβ€β™€οΈ
95# BS 5 times 300 meters run
165#BS. I ran and didn’t die. Deadlift, box(24”), strict ring pull-ups.6 rounds, 7DL
Don’t know time but pretty good for not running all winter. 1:25-1:35 range
100 air squats. 20 every 30sec. Rest 30 sec. 5 rounds.
1:42, 1:46, 1:47,1:50, 1:37 @home with Whitney
165# back squats
Assault bike 5 x 800m (1:15 per)
1:37-1:34-1:33-1:37-1:38
1:27 1:24 1:24 1:26 5thforgot 225bs ec 7 min Emil
1:25, 1:25, 1:30, 1:31, 1:28
1:32,1:31,1:30,1:31,1:30
1:40, 1:39, 1:37, 1:43, 1:26
185# BS
210# back squats 5 sets of 5
4 400m and 1 300m run @: 2:02-1:52-2:10-2:05-1:55
1:54, 2:10, 2:24, stretched, 2:08. 1.5 miles with Addi before class 19:20. After class back and buttock mobility
very bad runner..4/3/3/3/4 metere
205# BS
Squated and rowed
1:26, 1:28, 1:34, 1:33, 1:35 that wind was chilly
Squats @125#
1:30, 1:30, 1:27, 1:26, 1:25
1:23/1:28/1:34/1:35/1:35
275 BS EMOM 1:24;1:27;1:29;1:31;1:31
3:36, 3:38, 3:39, 3&4th 300m 3:14, 3:08. LadDer 05# 26in box, ring pu 5+1pu. ghd and ski done.
Worked until 8:45 pm.
Crossfit The Rock: 5rds; 500m run, 18KB swings @ 2pood, 15 straight leg sit-ups, 12 burpee box jumps : 28:46
1- 1:35 2- 1:37 3- 1:40 4- 1:40 5- 1:39
105# BS 1:51, 1:53, 1:54, 1:54, 1:45
πŸ”₯🧘!! (75 min)
105# BS, bike 5*0.5 mile