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Monday, May 9, 2016

Seadra

This coming Saturday Young Life Green Bay will be invading CrossFit Green Bay. Starting at 8am, May 14th CrossFit Green Bay and Young Life Green Bay will be hosting a fundraiser to help Young Life kids earn their way to Summer Camp at Timber Wolf Lake. For those of you lucky enough to have been able to attend a camp growing up you know how great of a life experience this is for a kid. Memories that will last forever. 
We will have four “ALPHA WOD” choices for you to choose throughout the morning and with each WOD there will be one “Alpha Dog” in charge of the workout. The “Alpha Dog” is actually one of the Young Life Kids and this is their individual opportunity to earn a trip to camp. First workout begins at 8am and the last workout will begin at 11am. Come for one or stay and complete all 4. There is no cost for the workouts but we are selling shirts for men and tanks for women at $20 a piece . We have come up with a pretty killer shirt and they will be printed on the same quality shirts that CFGB uses currently. All proceeds go to the 4 “Alpha Dogs.” Take a look below to see what these shirts are going to look like! Please head over to the Alpha WOD Facebook page for more information. Please help a kid make his or her way to one of the greatest experiences a young person can have growing up, a trip to summer camp. Thanks guys and gals!  https://www.facebook.com/events/1754581848111200/
If you have any questions feel free to talk to Justin or Jamie Kemen. 

The CFGB On-line store is almost up and running. The regional shirts will be available for order as well as the rest of our merchandise. We should have until Wednesday to get our orders in to the printer.

Are there only men's shirts available?
Mary Stueber 10:12AM on May 9, 2016
No there will be women's as well just need to update
Grant Soletski 1:04AM on May 10, 2016
1.) Dead Lift 5-5-5-5-5, 20 minutes (4/12)
note: add load each round. Post starting and final successful lift.
2.) Seadra
100 Double Unders
25 GHD Sit-ups
10 Muscle-ups
Run 1 mile
10 Muscle-ups
25 GHD Sit-ups
100 Double Unders
*3.) Snatch 60/2, 70/2, 75/2×2, 80/2, 85/2×1
*4.) Power Clean 65/3, 70/3, 75/2×2, 80/2
*5.) Squat 75/5, 85/4, 95/3, 100/1
note: squat percentage based off of 1rm c&j
*6.) For time:
20 Bar Muscle Ups for time
30 cal Airdyne
30 Strict Handstand Push-ups

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Alli Nowak
22:18 w/ MUP
210# deadlift
6
0
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Alyssa DeNoble
210 DL
26:09wod with some mods Ec done.
17
0
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Amanda Zeamer
20:44?? Deadlift 125,135,145,155,160
Airdyne 2 mile instead of run, ring dips and pull ups for muscle ups, penguins instead of double unders. Speed clean ladder work ugh...
15
0
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Amy Zynda
20:06
125-195DL. Last rep was ugly. Snatches to 80# (pull-ups/ring dips instead of MU, penguin jumps)
16
1
See ya bright and early!
Mary Stueber
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Andy Frelich
16:42
385lb deadlift
22
0
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Anne Holzem
16:59 mod
SUs, 1:00 plank, box PUs, 2 mi bike / 95# to 135# DL
1
0
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Bill Hoisington
24ish GHD2=, MUprog, 47,43 du in 2 min
185,225,255,275,305 DL
19
0
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Brandi Binsfeld
24:03?
MUP and GHD to parallel 135-180# DL
11
0
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Carli Stueck
24:35 220# dL hurt arm
200 SU, sit-ups with an mat with 14#, burpee pull-ups , row 2000
6
0
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Cassie Christianson
19:50 mu attempts
235# DL
0
0
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Chris Ness
365x5 16:07 burpees to bar single unders
4
0
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Derek LaBonte
405 DL; 15:42
3
0
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Erin Buntin
24:45 (1 MU, many fails)
195-265# DL
23
0
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Grace Adler
Done. Mod everything.
Up to 215# DL
7
0
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Grant Soletski
405 19:56
Snatch done and in my eyes done well!
14
0
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Hilary Krueger
20:29
DU were strange but got them done. MU progressions. Up to 185DL's
6
0
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Jake Plennes
17:41
DL: 225-275-305-335-355(2)
3
0
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Jamie Kemen
20:38//105-205 DL
Row. PU and false grip horizontal ring rows.
17
0
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Jason Nobles
4 + 9du
Purple dragon sub C2B for bar MU
13
0
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Jennie Campshure
24:15. 105-195# DL
Mod MUs
1
0
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Jim Koehler
19:07 many many mods.
135, 185,225, 275, 305# DL
12
0
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Jordan Heider
23:40 scaled
MUs from box, mix of SUs and DUs. DL 185# - 265#
11
0
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Justin Peterson
14:01
225, 275, 305, 335, 365 DL
19
0
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Krystal Lowney
21:58
Burpee C2B, T's penguin jumps for DU. DL up to 165#
17
0
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Laura VanderKelen
21:30 MUP & step ups instead of DUs
DL up to 195#
1
0
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Liz Goetz
19:53 mup
125 - 190# DL
0
0
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Marcie Kyllonen
17:39 burpee C2B for mu's
up to 135# bs for dl's
7
0
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Marlene Hall
19:48 MU prog. Up to 205# DL
22
0
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Mary Stueber
20:02 DU/SU combo. SU with 15# plate. MUP low bands.
215# DL up 10#. I am surprised I didn't skip today 😊
23
1
I'll be at #fiveonefive tomorrow! Don't skip :)
Amy Zynda
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Michelle Johnson
19:00
MUPs; Up to 215# x5 DL
20
0
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Nate Hall
23??(25# med ball sit-ups,)
365 x5/ failed 415#
18
0
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Paul Mantz
19:47 burpee/C2B mod. 365 DL
19
0
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Pauly VanderKelen
Bench Press: Single @ 275#, 4x5@ 245#
20 Bar MUs, 30 Cal Airdyne, 30 strict HSPUs in 26min. / Rehab exercises
0
0
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RaLinda Lamberies
21:41 mup low ring/du su combo
105-175 dl saving hammies
18
0
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Robin Mueller
21:56, sub 10mup, 14#wb su, 2 min du, then singles & 2000m row
135-195# DL
10
0
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Ryan Froelich
22:07 (burp C2B)
Up to 245 DL 5x5
21
0
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Ryan Kyllonen
225, 275, 305, 315, 335 15:59 DL deficit ring rows for mu's
6
0
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Ryan La Count
18:38
365# DL.
0
0
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Sam Adler
22:47 mods
155-225# DL
1
0
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Sam Carter
25:58 RX
155-225#DL, ^100# snatches, ^130# Power Cleans, ^160# Back squat with Alyssa
21
0
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Sam Scherwinski
20:26 RX
Up to #310 DL | 50 Strict Toes to Bar
3
0
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Sylvia Christensen
23 something w/ mods
240# dead, 120# snatch ec
10
0
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Ted Kemen
23:11 Rx
Up to 340# DL
22
0
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Theresa Rosenquist
17:57 (scl'd)
>/
7
0
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Tina Schmidt
16:58
14
1
elite athlete
Jim Koehler
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Ty Krueger
15:30
455 DL
0
0
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Tyler Shaw
18:29
390dl
15
1
Nice pulls!
Ty Krueger
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Yvonne Otero
21:34 several mods
up to 75# DL
14
0
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Zach Campshure
27:47, ab mat su, 20 mu's
225-325 dl
3
1
Ab mat sit ups but 20 mu eh?
Kayla Duchateau
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