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Wednesday, May 16, 2018

Hitman

With every passing day Summer is getting closer and with that comes the giant sweat box we all have come to love. Make sure you are staying hydrated and fed throughout the day before you come to workout or evening before you rest that little head of yours. Workouts are a lot more fun when your body is prepared for the battle it’s about to take on every time you pass through the open garage doors of CFGB. The best CrossFit season is upon us and to add to the fun we are full underway games training to get Tom prepared to represent CrossFit Green Bay at the 2018 CrossFit Games!
Have a sweaty well hydrated Wednesday
🤸Box Cartwheel-overs? ("hands & no feet")🤸
Theresa Rosenquist 6:02AM on May 16, 2018
1.) Hitman
20 minute AMRAP 
800m Shuttle (200m increments)
25 Box Jump Overs, hands and no feet 24/20″
15 Toes to Bar
5 Muscle Ups 
*2.) 5 Overhead Squat every 2 minutes for 8 minutes @ approx 70% 
*3.) 800m Sled Pull 3×45/2/45
note: Use door to door x 8 
*4.) 5 rounds of
10 Unbroken Snatch, add load each round
note: Unbroken means touch and go into the basement each rep. Start light and be smart adding load as once again it’s 10 Unbroken full depth Snatch. Rest no more than 3 minutes between sets
*5.) 50 Chest to Bar Pull-ups for time
*6.) for 20 minutes accumulate 1 minute of each before moving on to the next position
1 minute Plank
1 minute Side Plank
1 minute Plank
1 minute Side Plank
1 minute Plank

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Alyssa DeNoble
2+500m mup
115 ohs, some planks
2
0
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Andy Glawe
1rd + 1 MUP
Green band MUP, 145# OHS
9
0
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Ashley Bourgeois
2 + 450m.. mup, toes to //
8
0
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Ashley Peterson
3+21 BJs mod hips to rings
125# OHS
20
1
Yayyyyy that’s 15 MU!!!
Danielle Sherman
Cancel
Betsy Soletski
2+595m
85# OHS
7
0
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Bill Binsfeld
2 + 400m. MUPs
OHS @ 165#
7
0
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Bill Hoisington
10 T2B in RND 2. MUP
15# OHS
11
0
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Brett Kohout
2 + 1 TTB
9
0
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Brian Toole
2 rds + 740meters. Scaled mu’s
9
0
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Chris Ness
3 rounds 120 meters, 155 ohs, 50 MU for time 3:33
1
0
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Christopher Adam
3+300m; 155
9
0
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Chuck Brehm
3 + 450m
9
0
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Danielle Sherman
3+ but lots of changes
Light OHS (75) and some ec stuff.
3
0
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Derek Zehms
2 rounds + 5 TTB
Muscle up PR 5 unbroken Ec 6 with Brett (10 mins instead of 20)
8
0
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james macco
2 + 700mtrs. Modified mup’s
155# ohs.
1
0
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Jennifer McFall
Warm up 800m run, wall squat tabata
5x4 back squat every 3 min @175. Max effort round 5, 7 squats. 10min AMRAP 5 burpee pullup, 10 35lb db snatch, 20 14lb wallball. 3 rounds +4/5 burpee pullup
5
0
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Jordan Alkire
2+250m, scaled MU from floor
55-65 OHS, kept it light, focused on better mechanics.
3
0
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Justin Peterson
3 + 100m
195lb OHS
16
0
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Krystal Lowney
2 Rds + 1 BO
MUP, OHS at 75#
13
0
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Laura VanderKelen
2 + 400m rx
OHS @ 105#; unbroken snatches 35/45/55/75/85; 50 C2B 4:51; 800m sled pull complete
7
0
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Liz LeCaptain
2 + 500m RX
95# OHS
2
0
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Megan Vogel
2+ 200m
Some box overs w toes. Banded MU. 95# OHS Those 800’s... 🐢🐢🐢
14
0
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Michael Green
2+400 m mu progressions
Ohs @155# 5x4
6
0
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Nate Hall
2 rds + 200 m (4/5 mu rd 1 & 6/5 mu rd 2)
11
0
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Omar CruzRivera
3 rds
OHS @ 155
11
0
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Paula Soletski
Crossfit Origins. 8 rep max strict press 55#. 10amramp: 5 shoulder to overhead 75#, 10 deadlifts 55#, 15 20" box jumps. 4 rds +1 box jump. 73 degrees at 5:30am, yeah! Love AZ.
10
0
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Pauly VanderKelen
3 rounds + 225 meters
UB movements / 4x5 OHS @ 195# / *4.) 10 UB snatches @ 45, 75, 95, 115, and 135# / 50 C2B complete in 4:14 / Farmer carries and Burpees over dumbbells from yesterday complete in 10:40 / 25 bench press @ 195 (5x5) and 25 high ring dip (10,8,7) from yesterday complete in 12:25
0
0
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Sam Carter
2+300m run RX
12
0
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Sam Scherwinski
2 + 800m Run
155# OHS
4
0
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Sylvia Christensen
1 + 4 MUS 😬
120# OHS. 5x10 UB snatch 55-65-75-80-85
15
0
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Timm Uhlmann
2 rds + 1 mod MU
10 minuts of EC #6
0
0
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Troy Foley
2 rds + 18 BJO
12
0
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Yvonne Otero
2 rds, bike, box overs with toe stop on box, toes2rig, muprogession
OHS 15#
10
0
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