Windy

Saturday Oct 13 2018


Please join us this morning for our weekly Free Community Workout at 8:15am. Everyone is welcome to come and sweat with us!

Today we have 7 teams representing CFGB down at the Graveyard Games at Kenosha CrossFit! Have fun everyone and kick some ass gang! Below is a list of all teams competing:
Mènage WOD Chris, Lauren & Brad
Too Big to Fail Tom, Megan & Dusty
Demons & the Dominatrix Jim, Mike & Buntin
CFGB 2 Jerks & a Snatch Karl, Sal & Jamie
Jerk or Thruster Danielle, Alex & Chris
Unprotected Sets Brett, Jenni & Timm 
And last but not least 
The CrossFit Green Bay Sex Panthers Chuck, JT & Kelly
Have a great Saturday everyone!
1.) Every 3 minutes for 15 minutes 3 Power Snatch working up to a 3RM
Then 
3 minute AMRAP of Power Snatch @ approx 90% of 3RM
*2.) Every 2 minutes for 10 minutes 3 Snatch High Pull working up to a 3RM
Then 
2 minute AMRAP @ 95% of 3RM 
Rest 2 minutes
2 minute AMRAP @ 90% of 3RM 
*3.) Every 3 minutes Snatch Deadlift for 15 minutes establishing a 3RM
Then 
3 minute AMRAP @ 90% of 3RM
*4.) 5 sets of 3 RDL @ approx 90% of 3RM
*5.) 5 sets of 3 Bent Over Row @ approx 90% of 3RM
Note: If you do not have a 3RM established for no. 4 & 5 work up to an appropriate load and complete the sets staying at the same weight. 
1.) Windy
12 minute AMRAP
10 Burpees
20 Pull-ups 
30 Hip Extension 
40 Box Step Ups 24/20”
50 Air Squats
*2.) 3 Rounds 
12 Push Press 115/85lb
12 cal Assault Bike Arms Only
200m Kettlebell Front Rack Carry 1.5/1 pood
*6.) Bent Over Row being *5 of Barbell Programming 
Login to comment
Whiteboard
Helped Aunt Karen move!