G-g-gone

Monday Jul 9 2018


CrossFit Kids & Teens starts tonight at 4:15pm for the kids, 4:45pm for the teens. If you'd like to bring your child in to try it out, show up and we can get you taken care of!

T-shirt orders will close Monday night. We will order a few extra, but don't use that as a safety net if you really want one. 
This weekend we have a lot of fun events going on:
Saturday, the gym is closed to CrossFit classes, and we encourage our members to join us for a super fun workout on the bridge for Aurora BayCare Open Streets. CFGB has a great opportunity to have a 45 minute workout on top of the Main St. bridge in Green Bay! We will have a booth set up from 9am-1pm, and the workout on the bridge starts at 10:45am! Bring your family and friends. 
On Sunday we have two events! In the morning, we will be having our Just Send It co-ed team competition to support Tom Fameree for making it to The CrossFit Games. Registration for this will close on Thursday night. Athletes can expect a detailed email on Friday. 
At 1:30pm on Sunday, Steve K. will be instructing his second of three rounds of swim WOD instruction at the Ashwaubenon Aquatic Center. These sessions are designed to give athletes more confidence in the water and get a great workout too, while being instructed by someone very experienced in the water. 
1.) 10 minutes to establish 1RM Thruster
-No Thruster Jerks allowed
-Bar comes from the ground or a rack, athlete's choice
2.) Every 2 minutes for 4
rounds 6 Push Jerk @ approx. 70%
-Try to cycle reps
*3.) 10 minute EMOM 
Odd: 1 Legless Rope Climb
Even: 1 Rope Climb
*4.) Every 90 seconds for
15 rounds 1 Snatch with a 3 second pause @
Low Hang @ approx 80%
*5.) 10 minute AMRAP
7 Sandbag Over Shoulder
150/100lb
100m Sandbag Bear Hug Carry
*6.) 5 rounds
10 Back Extension
10 Wide Grip Strict
Pull-ups
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135 thruster/100 pj
Snatches@95. Sand bag amrap 2 rds
155 thruster. 135 PJ.
Snatches@125. Sandbag.5rds of 10pullups&5dips.
175# PJ
285# Thruster from floor
225# PJ
205# thruster, 165# PJ, 3) 2-3 pulls then w/ legs, 5) rx 2rds. Last day till I come visit ☹
Crossover Symmetry
Still only around 60% 😷, disinfected everything touched
185# thruster
135# push jerk
130# thruster, 100# PJ
rope climb emom; snatch ex. credit @ 95#; back extensions & wide grip strict pull ups; 5-5-5-5-10 DL working up to 185#
Knee acting dumb. Resting against my will!
140# thruster/105# push jerk
5 rounds: 10 back ext, 10 wide grip strict pull up
110# thruster / 80# push jerk
185# thruster/145# PJ’s.
Over the shoulder and sandbag carry for EC.
125 Thruster, and the PJ of some weight that I can't remember now!
205# sq clean thruster 145 push jerk
Everest 21:23 21-15-9 backsquat @225 and shspu
Db pp@50# 8 reps 30-20-10 SA DB HCL&J 50# AB 10 emom rope climbs
Thruster 5@ 55# EMOM
PJ 65#
135# thruster from the floor
105# PJ
130# Thruster 18# PR
105# PJ
Untamed Fitness
“Daniel” Hero WOD. 20 min cap. 5 pull ups short at cap. Sucked on the run. 🐢Finished after. 4 x 5 DL @ 225#. Heavy dbls with a pause for back squat and bench. BS @ 225# and Bench @ 155#. Tons of Mob.
185# PJ
#205 thruster from floor
#155 push jerk/snatch ec
230# thruster from the floor
205# push jerks / No time for EC. Visited with the Shick family before they travel back to Texas.
#85-#95 every 20sec
#95
145 thruster, 130 PJ
Soooo close to 155 😩 all from floor. next time. Firepit from June 2016 22:55 (2:28 improvement)
145 thruster & 135 PJs
Sandbag thing with 100lbs bag. EC6 prescribed by wodmother
155# thruster; PJ at 125#
170# PJ