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Saturday, January 3, 2015

Venasaur

Tired of doing what everyone tells you and still not seeing any difference?  Make your mind up and come check out something that works.  It works because myself, the coaches and the members of CrossFit Green Bay hold you accountable.  If you don’t show up, we will find out why.  If you are getting rounder, we will ask how’s your diet.  If you are struggling with a movement we will spend extra time to get it right.  We all want to see those around us get better because it pushes ourselves to become better.  It’s kind of like the circle of life but the circle of CrossFit Green Bay.  Come check out our circle Saturday morning at 8:15am for our free class.  Then afterwards if you’re ready you can get signed up for our first On Ramp of 2015 starting Monday.
1.) 30 minutes to find 1RM Snatch and Clean & Jerk.  NO MORE THAN 3 MISSES PER LIFT
2.) 5 Rounds
7 Overhead Squats 135/95lb
7 Strict Pull-ups
3.) Partner Shoulder Smash

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Free WOD
#ballstothewall
12
0
Kimberly Nault, Jamie Kemen, Matthew Luepke, Steve Kaster, Theresa Rosenquist, Mary Stueber, Anna Schumacher, Nate Hall, Scott Adler, Ashley Peterson, Krystal Lowney and Charlie Spry
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Anna Schumacher
6:55 rx
205# clean and jerk PR. 160# snatch fail
14
0
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Anne Hoffman
8:31 @ 75#
80# muscle snatch (5#pr) gonna work on that
13
0
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Ashley Peterson
4:49 RX
7
0
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Brooke Allen
11:49 2blue bands 95#
115#F snatch 137#clean fail
8
0
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Garrett Lowney
3:31Rx
12
0
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Jamie Kemen
10:50, 65# OHS & blue band
85# Snatch Fx3, 105# C&J j
14
0
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Kimberly Nault
11:17 Rx weight, blue band SPUs
115#sn no PR
13
0
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Krystal Lowney
9:52
Blue band, 65# OHS.
9
0
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Matthew Luepke
9:32 mod
95# green band145 c & j
13
0
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Michelle Johnson
9:16
95# Snatch PR, up to 120# C&J
15
1
Nice PR!
Mary Stueber
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RaLinda Lamberies
10K in snow and GBBBC
9
0
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Ryan Froelich
11:41 Rx
13
0
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Scott Adler
10:55 (115#)
125# OHS failed 135 and 130
8
0
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Scott Herber
9:15 @ 115 ohs
145 snatch pr failed 150.
10
0
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Steve Kaster
No idea on time - banded pus, 95#
Once I realized I only did 5 pull-ups per round, did make-up pus after. C&J form work - thanks Justin, Ashley and Tom
12
0
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Theresa Rosenquist
WOD: 13:22 (DHPU/#85)
attmptd 90 but... Snatch & ClJk: SO much to work on!!! (#90/#110), PEC: 3x{10 UB WB & 100 DU >> ROM/MOB
14
0
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Tyler Beckett
WOD: 12:05...banded pus and OHS @ 95lbs
Hit previous PR with snatch, but failed to break it (125lbs), C&J PR 205lb
11
0
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