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Monday, February 17, 2014

WOD 140317

Next week the 2014 CrossFit Open begins. I will have Team CFGB set up so you can all get registered. I want you all competing, we are all Team CrossFit Green Bay.
If we're able we'll be running outside for a few classes but if not we will be running inside. A little short track racin' is good for the soul! Bring a sweatshirt and stocking cap.
It's our first annual Eat Broccoli for 2 weeks Challenge in CFGB's IDGASHHIIIDIA Club. Every day for 2 week men must consume 8 cups(raw) and females 6 cups(raw) of broccoli. Steam it or bake or eat it raw but eat it! You don't have to be in the club to participate. It'll be good for you….or so we'll see. Start's today. Post in your scores if you are in.
Happy Monday!

1.) Front Squat 5 x 5 @ 70% , every 90 sec.
2.) WOD
20 min AMRAP
Run (a lot) more
Grab a rucksack or weight vest if you feel up to it. The entire 20 minutes is dedicated to good quality running and that means posture, arches, butt cheeks. We’ll go through running drills in between squats.
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
4.) Snatch 5 x 3 @ High Hang position from blocks
5.) 3 x ME Handstand Push-up
6.) Row 2K for time

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snow run w/Erin. 155# bs
This damn snow isnt going to prevent me from BSing and running.
10
0
Steve Broekman, Anna Schumacher, Charlie Spry, Kayla Duchateau, Lindsey Koehler, Rosa Francour, Theresa Rosenquist, Andy Glawe, Ryne Koehler and Michelle Johnson
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Alyssa DeNoble
Over 2miles? Lost track :(
125 hbbs
17
0
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Amy Zynda
80#, 1.75 miles
I only kind of fell once!
19
1
Glad you didn't hurt yourself
Tina Schmidt
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Andy Glawe
3200m
200# 5x5 squat
17
0
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Anna Schumacher
3250 meters
205# back squat & EC
12
0
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Charlie Spry
220 bs. 2 miles
17
0
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Che Ater
Mobility with Grant
2000m row
2
0
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Ethan Ryan
ran alot - + BMU + agility ladder + sand bags + wall balls (who knows what else)
195 - squat
4
0
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Holly Soletski
2500m ran
125 HBBS
10
0
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Jennie Campshure
Run run run ...
Jerk box hurdles, ball carries, burpees, box jumps and squats :) 130# BS
3
0
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Jeremy Dashnier
2 1/4 miles
215 HBBS
15
0
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Jessica Broekman
1 mile at 11:30 min. had to leave early to get kiddos
95# HBBS
12
0
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Jim Tschampl
2.25 miles with vest
225 Squat
11
0
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Kayla Duchateau
2mi plus 100mish weighted vest
155# then 135#
13
0
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Lindsey Koehler
Approximately 1.75 miles
135# BS
10
0
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Lyndsey Ryan
Ran alot...
115# hbbs
1
0
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Marcie Kyllonen
20min run/obstacle course
105# HBBS
5
0
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Mary Stueber
105# HBBS and towed 3529
Thanks Ashley for the rowing tutorial. I needed that!
15
0
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Michelle Johnson
Approx 2.25 miles
3x5@125#, 2x5@135# HBBS
17
0
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Rachael Frye
1550m
95# HBBS - took it a bit easy since i havent been able to work out for 2 months... but IM BACK!!
10
1
Welcome back!!!
Theresa Rosenquist
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Rosa Francour
2 miles/3200m
75# bs
8
0
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Ryan Froelich
16 outdoor laps around the box
155 BS
4
0
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Ryne Koehler
about 3300 meters
235# back squat
7
0
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Scott Herber
185 lbs Ran just under 4000 Meters
15
0
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Steve Broekman
Bike 7.1 miles
Worked on mobility
11
0
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Theresa Rosenquist
~ 5+ miles cycling on trainer
#140 HBBS, EC: HHSn: #55/60/62/65/70, ME HSPU: 10/8/11, 2k C2: 8:58.8
12
0
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Tina Schmidt
2.5+ miles
155# HBBS
21
2
I love getting lapped by you. You always have something encouraging to say :)
Amy Zynda
^ that's hilarious.
Troy Foley
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Tom Schmidt
2.25 miles approximately
235 squat
15
0
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