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Thursday, March 13, 2014

WOD 140313

I've had this conversation a few times this week and many times in the past about what separates us at CFGB from every other box is the fact that we don't program differently for coaches, top tier athletes or just the average athlete that shows up every day. We expect the best from each and every one of you that walk through our doors everyday and we always will whether you like it or not. We are a Team.
CrossFit Teens and Kids are no longer on Thursday's. Just Monday's and Wednesday's but the good news is that they get the entire gym to themselves. They have work to do and we're going to get out of their way so they can get it done!
7:00pm CrossFit Open 14.3 preview party. Be here to watch the announcement on the big screen and then if you're ready 3,2,1, Go!
 
Every rep is earned at CrossFit Green Bay
Sodie

With a 60 minute running clock:
:00-:10 100m Shuttle Run(10m)/20 Squats/20 Walking Lunges
:10-:20 Quad Smash
:20-:30 200m Row/10 Deadlift 95/65lb/10 Toes 2 Bar
:30-:40 Shoulder Mobility
:40-:50 25 Double Unders/10 Hang Clean Thruster 95/65lb/ 10 Burpees
:50-1:00 Back Mobility or Coaches Choice

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Volleyball later
yeah, Im going to pass on this smashing stuff...
4
2
Anna Schumacher, Che Ater, Daniel Greene and Troy Foley
#fraidycat not as good as #suppleleopard
Amy Zynda
What Amy said.
Justin Peterson
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Amy Zynda
Present!
10
0
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Andrea Lampinen
V-Up
3
0
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Andy Glawe
Fully supplized
8
0
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Anna Schumacher
Done :)
Ran 1 mile - 7:41
5
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Antonia Shanle
Hotel WOD
Run 1 mile-3 rounds of 25 squats 5 push-ups 20 sit-ups 5 burpees run 1 mile
0
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Christian Stueber
Done plus my first T2Bs. Bring on 14.3....
5
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Daniel Greene
Hurts so good!
Worked on DUs for a bit
6
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Jennie Campshure
Good times :)
0
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Mary Stueber
Ouch....but in a good way!
1
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Matthew Luepke
Hurts SOOOOOO Good!
3
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Mike Rusk
Bro Code #76
All Bros lift. But real Bros mobilize too.
12
3
Real bros use their feet to mobilize each other
Andy Glawe
Yes, and real bros aren't afraid to use the safety word when the other bro is getting too intense.
Mike Rusk
While true Bros respect aforementioned safety word and don't judge other Bros for using it.
Troy Foley
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Theresa Rosenquist
Done!
Love these days!!
10
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Troy Foley
Spent some time in the pain cave.
3
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