SQT

Friday Jul 13 2018


Just Send It emails went out tonight, containing all information needed for Sunday morning's competition. It includes all workouts so that you know what gear to bring. If you didn't get the email, ask your teammate to forward it to you!

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.
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.) Sqt
5 rounds for time of:
10 Snatches (Not Power) 75/55lb
100-meter sprint 
2.) Every 2 minutes for 12
minutes 2 Strict Press @ approx. 85%
*3.) 3 rounds
500m Row
15 Burpee Over Rower
*4.) EMOM for 9 minutes 2 Deadlift @ approx. 75%
*5.) 10 minute EMOM
odd: 5 Strict Ring Dips
even: 10 Banded Ring Dips
note: The banded Ring Dips should be done unbroken
*6.) 50 Back Extension

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Megan Vogel2d

Looks FUN! Can’t wait to be back in the gym!

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7:05 legs are dunzo
80#SP. dips✅ Row&burpees✅
Strict press at 55#
155# SP
4 rounds at just under 4:45, felt awesome, moved weird on my next snatch and tweaked my back :(
Paced to maintain respiratory stability & not red line, 😷 | SP 125#
Peace out 615
Taking my "talents" to 11:30. #needtostopthebleeding
72# SP; 162# hang clean PR; 21-15-9 85# PP & C2B; DL emom
125# SP / Dip emom for EC.
180# SP
4 mile run
And some “just send it” comp stuff with Garrett...🏃🏻‍♂️🏃🏼‍♀️
140#sp
155# sp
10:45 RX. 60# strct press
9:14 I think. #65 squat cleans
#75 SP, dips EMOM
**50/50 SqCln/PCln #55 & SkiErg (v. Run) -> 6×3 BS: #140. 15 min BFR Ass.Bike, & 🔥🧘🔥
SP @90#
7:30 Rx
130#
10:06, 15#, mix of full & power snatch
15# SP, CrossOver