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Saturday, January 7, 2017

Strange Sushi

Jake, AJ, Emerson, Lambeau and Tanner are leaving us on January 11 to head out on a new adventure in Utah. I will be writing up more on how much he meant to me and to this gym in the coming days but for now they are having a going away get together at Jay and Lori’s house today from 2-9 or 10pm. If you are able to stop by please bring a dish to pass if you wish and as Jake said be ready for some hugs. Everyone is welcome and I know they would love to see as many of you as possible. Jay and Lori’s house is located at 3167 Alfa Romeo Rd in Howard. While you are there please remind them that we expect to have them back in Green Bay where they belong at some point.
Community Workout today at 8:15am. Everyone is welcome and to all of you interested in joining the original CrossFit Gym in Green Bay this is a good chance to see why we are so gosh darn special. I may be a little biased but it’s true, the place is pretty awesome. 
Have a great Saturday and do your best to get over to say goodbye to some very good friends.

The wod name. Lol how appropo
Anne Hoffman 4:56AM on Jan 7, 2017
1.) Every 45 seconds for 8 rounds Floor to Low Hang -> Floor to High Hang -> 1 Snatch @ 70%
2.) Every 90 seconds for 5 rounds 1 Snatch, add load each sucessful round and starting @ 75-80%
3.) Strange Sushi
5 Rounds
20 Double Unders
10 cal Row
10 Deadlift 225/155lb
*4.) 15 reps working up to a session 1RM Clean & Jerk

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Amanda Zeamer
Lots of stuff-rest day finally tomorrow
20 min walk/run, snatch 45sec at 55#, glute work, trx class taught, mobility
9
0
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Ashley Bourgeois
10:10 105# DL
45# snatch.. A few ghd's and hspu practice
11
0
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Ashley Engeldinger
7:34 RX
Free Wod. Snatch complex: 1st 4 rounds at 125#. Last 4 at 135#. Singles at 155#. Missed 1st 2. Too big of a jump but then got comfortable getting under. Clean and jerk work after. 125-185.
9
1
baby weights
Sylvia Christensen
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Betsy Soletski
8:54 -105# DL
Snatch positions @ 70#; 70-90#
9
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Bill Hoisington
13:30 #185 all du's
75# complex 85# snatch
4
0
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Bryn Odberg
Free wod & 9:15 wod
10:13
10
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Cassie Christianson
Free wod
Snatch work at 85# & 5 singles @105#
9
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Chris Ness
Snatch 185 7:01 wod 30su
9
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Chuck Brehm
5:53
^245.
6
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Dana M Koziol
Rest Day.💤
10
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Derek LaBonte
5:48
2
0
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Erin Buntin
7:04 airdyne, snatch 85-105#
Free WOD with Cassie
9
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Grant Soletski
Free WOD with my boy Bain
Great workout Derek and Alyssa
8
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Jim Koehler
11:28 185# DL
145# sn
6
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Jim Tschampl
10:23 Rx
Snatch up to 175
6
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Justin Bauer
175 pr
11:21
12
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Justin Peterson
6:11 on the airdyne 😷
Snatch up to 215
10
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Krystal Lowney
Spin class at the YMCA
I felt like I didn't belong🙈
10
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Michelle Johnson
11:05
Sn at 75#/up to 90#; Free WOD w/ Zynda rockin' the vocals😀
9
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Omar CruzRivera
Rest Day
8
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Pauly VanderKelen
CLFC
Bench press - Worked up to a single @ 275# then 5x4 @ 230# / EMOM20 with Laura and her siblings: Odd minutes - 10 thrusters with (2) 45# dumbbells. Even minutes - 10 one-armed (non-alternating) snatches with 50# dumbbell (switched arms each round).
2
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Rachael Salata
7:04
30 singles right leg Ec
1
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Ryan Kyllonen
Bullet Point wod
165# snatch
8
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Ryan Vidmar
175 pr
9:38 rx
11
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Sylvia Christensen
10:14
Snatch complex at 105, then snatched 115-130# 🤧😓
10
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Theresa Rosenquist
SwimWOD
1/2 mile, LSD.Worked on TI tech, shaved 2 strokes off ea length.
1
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