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Tuesday, February 23, 2016

Chipmunk

On March 5th from 8pm to 12 midnight CrossFit Green Bay will spending 4 hours raising money for the 62nd Annual CP Telethon. Every 10 minutes for 4 hours we are going have 2 of you do Annie(ha).  The workout will be followed by ME burpees until time cap which is 9 minutes. Annie is 50-40-30-20-10 Double Unders and Abmat Sit-ups. I need 48 of you to participate for the workout and I need 8 of you to answer the phones. CFGB will have two specific phone lines throughout the event. I’m thinking 2 new people per hour on the phones. Now as far as the ten minute segments we will give you a specific start time so you can tell all of your friends and family to watch and call up to donate. You will be on tv at some point during your workouts and then you’ll be famous. You’re welcome! Our goal is 7k but I believe we can do better than that. I’m looking for each of you to get a minimum of $200 in pre-donations. Then during your workout segment, see if you can raise the most money during your tv time. I’m not sure of the prizes yet but I will award the top competitive exerciser, the most money raised prior and most money raised during your 10 minute segment. Let’s show Green Bay how powerful our little community is. Please click this link to sign up. If you want to go head to head with someone in particular please let me know. I’ve got a few people I’d like to see go head to head myself. If you would like to volunteer to answer phones contact me this week if I don’t contact your first!.  Thank you and have a great Tuesday!
http://cpinc.convio.net/site/TR?team_id=1052&fr_id=1060&pg=team

1.) Chipmunk 
5 rounds
20 GHD Situps
12 Front Squats 135/95lb
12 Pull-ups
*2.) 3,3,3,3,3 Pressing Snatch Balance
*3.) 2,2,2,2,2 Heaving Snatch Balance
*4.) 1,1,1,1,1 Snatch Balance
Note: 2-4 to be done in order. Add load each set.
*5.) For 12 minutes 
10 Handstand Push-ups 
15 Wallballs 
20 Back Extensions
*6.) Clean Pull 80/3, 90/3, 95/2×3, 100/2×3
7.) Squat 75/5, 85/4, 95/3, 105/3
*8.) Row Session
Row 500-400-300-200-100-200-300-400-500m with 2 minute rest between segments. S/R of 26-30 for all

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Alli Nowak
17:20 - modified the WOD
Thanks Jake Plennes for cleaning up my blood and dealing with my attitude😅
12
0
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Alyssa DeNoble
11:51
Bs up to 175 & all kinds of other ec
14
0
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Amy Zynda
18:10ish 75#
One red band. BS up to 125#
2
0
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Anne Hoffman
14:51 85#
1st Rd ghd,rest abmat; butterfly pull-up practice Tom said half were legit
14
0
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Ben Hansen
17:59
16
0
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Brian Toole
16:24 ABMAT, 105#
19
0
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Cassie Christianson
15:00 rx
9
0
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Cindy Opichka
19:46
Parallel GHD, 75#,strict 1" band. BS 115, on the wall HS x10
15
0
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Derek LaBonte
11:51 Rx
20
0
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Eric Hansen
16:00 115# 20# su
20
0
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Erin Buntin
13:34 RX
21
0
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Grace Adler
14:08
GHD to //; up to 165# BS
19
0
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Grant Soletski
12:53 that really hurted..
Partner 5 press/25 DU's with Rachael 135 all UB DU's! Skill transfers done and yup we'll be doing that often. Wanted to do more but that f'ing wod messed me up.
3
0
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Greg Goffard
19:59 rx
7
0
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Hilary Krueger
15:28
60# and 2 rounds GHD, 3 rounds ab mat
15
0
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Jackson Adler
14:33 105#
6
0
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Jake Plennes
10:31
BS: 5x3 290
12
0
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Jason Nobles
14:34 10 GHD rest abmat
Back squats
15
0
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Jenni Phillips
15:45 90# SU for GHD
135# back squat
19
0
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Jim Koehler
13:55 rx weight. Situps for GHD
15
0
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Jordan Heider
14:47 (scaled weight only)
75# FS, extra credit BS up to 150#
12
0
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Justin Bauer
12:10 115# situps
12
0
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Kathy Illikainen
18:35, 75#, abmat, up to 165 bs
6
0
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Kayla Duchateau
12:06
18
0
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Kent Maxwell
24:ish
It's a good thing it was only chipmunk. Squirrel might have killed me.
14
0
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Laura Schmidt
11:23
Hot mess today
18
1
But you got here!!😊
Cindy Opichka
Cancel
Laura VanderKelen
14:39 rx
9
0
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Lindsey Koehler
69 Rx (100#)
w/ Tanya at RDCF. All squat clean thrusters for me.
1
0
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Marcie Kyllonen
13:36 85#
10
1
Crushed you.
Grant Soletski
Cancel
Marlene Hall
17:54
10
0
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Mary Stueber
17:31
15# SU. 135# BS
20
0
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Michael Green
14:37 fs RX sit-ups w/abmat 14#wall ball
Felt sluggish today!
19
0
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Nate Hall
10:23/20# med ball situps for ghd's
315# x 3 bs
21
0
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Pauly VanderKelen
10:41
Up to 135# PSB / 165# HSB / 185# SB
1
0
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Rebecca Smith
22:05 RX FS...med ball SU
Hated it. Ketosis is great until have to do something like that.
12
0
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Ryan La Count
13:44 RX
Front squats suck.
22
0
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Sam Carter
12:05RX
BS & HSPU & Back Extensions
20
0
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Sam Scherwinski
15:20
95# finally made butterfly pull-ups consistently :)
9
0
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Scott Adler
14:20 (115#, ghd to //)
8
0
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Sylvia Christensen
Ec
Up to 140# snatch balance, rowing done
13
0
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Theresa Rosenquist
18:03 @ #85
BS:115×2/130/145×2/157; PSBal: >#30, HSBal:>#60, SBal: >#70
16
0
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Todd Rocheleau
14 something at home
20lb sit ups
11
1
There is an envelope for you on the cork board!
Cindy Opichka
Cancel
Ty Krueger
11:40
10 min EMOM Odd: 15 wallballs @25# Even: 10 HSPU
22
0
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Yvonne Otero
19:27
Ab Mat situps w 8# med ball, 55#, gray & red bands
9
0
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Zach Nasto
13:40 strict pu
Up to 205 heaving snatch balance
8
0
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