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Friday, December 29, 2017

McNuggett

The next Cycle of Green Bar Barbell kicks off this Saturday morning at 10:30am. If you are interested in upping your weightlifting game now is a great time to do it. I definitely foresee a 1RM Clean & Jerk or Snatch in this year’s CrossFit Open. Weightlifting classes run 7 days a week so check the schedule for times. Bonus, Yoga is included in the weightlifting membership, contact Justin with any questions or to get signed up. 
Beer Mile goes down New Years Eve at the Soletski Residence at High Noon. We will have heaters running in the garage and a fire pit going in the driveway. It’s a great event and all are welcome to participate or just watch the magic that is the Beer Mile itself! Nonalcoholic option is also available. 
Please arrive around 11:30am for those participating so we can get started on time, it’s going to be cold and the less time we sit outside the better. Pizza will be provided after the run. 
Address:
1906 Rainbow Ave
De Pere
Have a great Friday!

I am so tempted to do the mile (non-alcohol) option, but so afraid of the cold
Chol Mabil 5:26AM on Dec 29, 2017
It's only cold for a little while. I'll have heat in the garage so you'll be fine!
Grant Soletski 7:58AM on Dec 29, 2017
It was a lot of fun last year
Jennifer McFall 11:58AM on Dec 29, 2017
1.) EMOM for 10 minutes complete Snatch Complex:
Floor to Hang->Pause->5 second count to High Hang->Snatch @ approx 55%
Note: coach will lead count and goal is to hit high hang at thousand five immediately snatching
2.) McNuggett 
14 minute AMRAP
250m Row
15 Cleans 135/95lb
then 
7 minutes to find 1RM Jerk
*3.) 3 Deadlift @ approx 85% every 2 minutes for 8 minutes 
*4.) 5 rounds
From Low Rings 
3 L-Sit Muscle Ups
10 Ring Dips
*5.) 12 minute AMRAP 
20 Hollow Rock
15 Back Extension 
10 GH Raise

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AJ Fameree
3 + 12 cleans, 235# jerk
95# snatch complex
10
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Alyssa DeNoble
3+103M🤦‍♀️
8
0
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Amanda Zeamer
2 plus 6 cleans
65# slow and steady come back. Snatch at 55#, jerk to 100#, some accessory work.
7
0
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Betsy Soletski
3+12cleans 85#
Snatch 47#. jerk ^125#
10
0
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Bill Hoisington
2+8cls @ 115
9
0
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Brandon Meehan
3 + 10 cleans | 215# jerk
5
0
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Brett Kohout
3 + 22m | Jerk 195#
Snatch complex 95#
7
0
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Brittany Nohr
4+2 cleans rx 175# split jerk
First day holding a barbell in a week. Felt good. Snatches at 80#
5
0
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Bruce Hoffort
20:00 AMRAP (Home)
500m row, 5 burpees, 10 pushups, 15 squats, 20 situps. Did 4 rounds.
10
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Bryn Odberg
3 + 10 cleans (80#)
135# jerk; 60# snatch
4
0
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Cassie Christianson
3 + 4 cleans Rx ... Up to 175# jerk
Snatches at 65#
10
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Chad Wusterbarth
3 + 6 cleans. 75# snatch complex
EC deadlifts and dips
12
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Chris Ness
4 rounds 124 cal, snatch 115, jerk 245
9
2
I am so embarrassed, posting on here sucks for iphone
Chris Ness
LOL cals. (I did the same thing)
Sylvia Christensen
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Danielle Sherman
4+7 cleans
175 jerk. Dips+low ring transitions. Some pu Work. Snatch 75.
9
0
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Eric Hansen
~3 rounds 115# taking it easy on the knee
205# jerk 1RM
10
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Grant Soletski
3+11 cleans
13
0
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james macco
3 + 4 cleans. 185# ugly jerk.
95# snatch complex
11
0
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Jennifer McFall
65lb snatch. 3 rounds RX, 155 jerk. 20lb PR
6
0
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Jim Koehler
3rds and 1 clean at115#. 75# sn complex, 155# jerk
8
0
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Justin Peterson
Modified and tested an Individual Ice Bowl WOD
It’ll be SO FUN to watch.
13
2
Sneaky
james macco
What is it? Asking for a friend
Chris Ness
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Kate Mantz
3+ 10 cleans at 55# mix of full and pwr
Push jerk ^95# Snatch at 55#
10
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Kelsey Waack
2 + 10 cleans 85#, 1RM 120# (PR)
Snatch Complex @ 50#
12
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Laura VanderKelen
4+99m RX
Snatch @ 65#; jerk up to 145#
7
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Lauren Kalil
4 rounds RX
157 jerk (2# PR), DL 215#, snatches 75#
12
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Michael Green
4+5 cleans 205# jerk, nothing left !
95# snatch complex , 315# DL
11
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Pauly VanderKelen
4 rounds + 250 meters / Split jerks @ 135, 185, 205, 225, 235, 245, and 255# at the buzzer!
All singles on the cleans to save my grip and reduce time under tension / 135# snatch complex / Going to eat at BWW for a recovery meal!
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Rachael Salata
5+11m
PJ^155
14
1
Your kinda good at this CrossFit stuff ha!
Michael Green
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Rachel Meyers
3 + 167m row cleans #85, jerk #105
Snatch #55
5
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Sal Bertuglia
3rds + 5 cleans
10
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Sam Carter
3+200m
6
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Sam Scherwinski
3 + 12 Cleans RX, 205# Jerk
95# Snatch Complex
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Sylvia Christensen
4 + 50m / 175# SJ
105# snatch... I promise I thought I heard 75% 😏
14
6
Alot of people put Cal's .
Michael Green
Cals?🤔
Rachael Salata
I hate making typos on here because trying to fix it is a pain in the 🍑. Stupid phone.
Sylvia Christensen
Lol oops
Sylvia Christensen
Ha Embarrassing
Chris Ness
No not really
Sylvia Christensen
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Theresa Rosenquist
🤒😷
6
1
Hope you feel better soon.
Betsy Soletski
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Troy Foley
4 rds + 162 cal
225# jerk
10
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Yvonne Otero
2 + 190 M, 55#, 1RM Jerk 70#
Snatch complex 30#
10
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