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Monday, May 22, 2017

CrossFit HQ WOD 170512

First weekend of CrossFit Games Regional flew by this weekend! Some good competition going on in the East and South Super Regionals. Next weekend the Central Regional goes down and for the first year in quite some time we will be home watching. It’s definitely bitter sweet but it drives me to up my programming and coaching to get us back to where we belong. CrossFit Games will be in Madison for the next 3 years and I feel it’s vital we have CrossFit Green Bay represent our home state. Keep grinding, eating and taking care of yourselves because we have lots of work to do to make this happen.
Have a great Monday!
They will keep on building those teams so we'll just have to keep training the entire gym as individual competitors and before you know it we'll have our own in house super team!
Grant Soletski 8:36AM on May 22, 2017
How much of the future of the Team comp do you think will go the direction of boxes building "Super Teams?" #Wearestrong!
Theresa Rosenquist 12:37PM on May 22, 2017
1.) Every 2 minutes for 14 minutes 1 Power Clean -> 5 Front Squat -> 1 Split Jerk
2.) CrossFit HQ WOD 170512
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 GHD sit-ups
95/65-lb. overhead squats, 10 reps
*3.) for time:
3 rounds
20 Log Lunges, Alternating legs
5 Strict Muscle Ups
*4.) for time:
100 Dubbs
50 Handstand Push-ups
100 Double Unders

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Alyssa DeNoble
5+~150m
Complex ^135
11
0
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Amanda Zeamer
4 rounds plus 140m
Row 500 instead of run rx everything else. Complex 65-100#. Accessory work with angel before class.
10
0
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Amy Zynda
4 rnds Rx
Complex 65-105#
10
0
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Angel Anderson
3 rounds + 500m
Row, 95# DL, GHDs. Complex 55-95# Extra stuff w/zeamer before (farmer carries, step ups, Barbell rows, pull-up negatives)
0
0
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Antonia Shanle
5 + 13 GHDs
Hit 155# complex. Close miss on the jerk at 175#.
10
0
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Ashley Bourgeois
4 + 400m run 45#, ghd's to //.. up to 75# complex
Slow negative pu's after.. Du/hspu extra credit (1 ab mat/10# plate) time: forever
10
0
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Ashley King
5 + 400m run
Complex ^130# EC: 4rds 100 DUs, 20 WB, 20 sit-ups. Handstands
15
0
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Betsy Soletski
4 + 2 OHS 65#. Weighted sit ups
65-120# complex. Failed jerk @ 125#
8
0
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Bill Binsfeld
4+bike heavily modified
2 rds GHDs, 2 abmat. Ran 1 rd- calf cramps so biked rest. Complex up to 255 without Jerks.
10
0
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Bill Hoisington
4 rds +60 meter front squats ghd2=
105-155 pcl 5fs 1jerk
16
0
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Brett Kohout
4 + 2 BS
Sub BS @ 85#/15 for OHS, GHD to parallel; complex ^175#, failed jerk @ 185# x 2
4
0
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Brittany Nohr
4 + 1 ghd
155 complex completed. 170 failed jerk but was a 10# power clean pr ๐Ÿ˜Š. Hspu du extra credit done. Worried more about stringing together reps than speed. Mu and strict pull up and chin up work.
9
1
I โค๏ธ this Novel!
Chris Ness
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Bruce Hoffort
3 rounds + 400m + situps
65# OHS 155# FS & C&J Paleo diet is kicking my butt (I think)
14
0
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Cassie Christianson
5 + 75m
Complex up to 160#
10
1
Boom๐Ÿ‘Š๐Ÿผ
Alyssa DeNoble
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Chris Ness
5 + 125 unbroken meters. 225 for complex
3
0
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Christian Stueber
4+2 OHS
65#, ab mat sit ups
2
0
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Christopher Adam
4+15ghds; 225#
13
0
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Chuck Brehm
5 + 9GHD
^275
11
0
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Grant Soletski
175 took until the last set to be happy with the jerk at 175, 4 + 2 ohs
13
0
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Hilary Krueger
4 + 3OHS @45#
Complex to 85. FS limiting factor for me wah ๐Ÿ˜ข
14
0
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james macco
4 + 20 ghd
Hit @ 175. Missed @ 185
8
0
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Jamie Neubauer
5 rds completed at 20:01.
14
0
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Jenna Hanson
4 Rounds + 437 m on rower
Complex ^ 85#, bike for 30 minutes before class
15
0
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Jennifer McFall
4 + 10su. rx wt and abd mat su with 15lb plate
55Lb-115lb
11
0
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Jim Koehler
4 rds and 300m...row for run..20# abmat situps
complex to 205#
13
0
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Kate Mantz
5+ .2 bike (subbed .5 bike, ab mat, 35# strict press)
Complex 5 pwr snatch/ push press ^70#
13
0
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Kelsey Waack
4 +100m row (dumb calf cramp ๐Ÿ˜’)
55-100# complex
11
0
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Krystal Lowney
4 + 2 GHDs
Rx. Complex up to 105#
14
0
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Laura VanderKelen
5 + 300m rx
Clean complex up to 135#, failed the jerk dough ๐Ÿคก; lunges done, 6 muscle ups completed
6
0
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Lauren Kalil
4 rounds plus 5 OHS
65-110# complex... EC log lunges and MUP... 35 HSPU in 10 min time cap EC
12
0
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Liz LeCaptain
4 Rounds + 150m RX ^95# complex
First WOD after 10 days of vacation.. ๐Ÿ‘๐Ÿผ
1
0
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Marcie Kyllonen
3rds+20t2b (t2b for ghds, otherwise Rx)
complex ^105#
10
0
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Mary Stueber
4 Rds + 80m run
85-130# complex
17
0
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Michael Hartmann
5 rounds + 4 GHDs
11
0
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Michelle Johnson
5rds + 75M
Up to 125# complex
16
0
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Nate Hall
4 rds + 150m struggle ๐ŸšŒ
155# - 255# clean complex
18
0
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Omar CruzRivera
4 + 3 OHS
Complex up to 185, Cleans and FS up to 215 missed Jerk
10
1
Nice job bro๐Ÿ‘Š๐Ÿผ
Grant Soletski
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Paul Mantz
5 + 50 m. Complex up to 215 then fail (jerk) city
Definitely felt like a monday
16
0
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Paula Soletski
75# -110# complex. 4 rds +75m run 55#.
18
0
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Pauly VanderKelen
6 rounds + 4 GHD sit-ups
1/2 mile Assault subbed in for 400m run because I am attempting to eradicate the plantar fasciitis that I am dealing with. / 1.) 135 WU,165 WU, 175,185,195,205,215,225 (failed jerk) ,225 success (added belt) / Completed some ground-to-over-the-shoulder with the 150# sandbag after the WOD. / *3.) complete in 6:34 / Ran out of time for *4.) Will complete tomorrow.
1
0
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Rachael Salata
6
1
0
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Rachel Meyers
4+ some air dyne. 2 rounds running, 2 rounds air dyne, med ball sit ups #12, Rx ohs
#65-95 missed jerk x2 First day back in 2 weeks... woof
11
0
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Ross Van Enkevort
4 rounds
Switch overhead to front squat. And complex up to 135
9
0
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Ryan Froelich
4 rds + 12 GHD
Complex ^160
13
0
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Ryan Kyllonen
3+8 (t2b for ghd)
205# complex
9
0
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Sam Adler
4 rds + 200m ish run rx
^120# complex... fs suck
11
0
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Sam Scherwinski
4 + 12/20 GHD
Complex ^ 195#
13
0
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Samuel Thelen
4 rounds + 50 m run
Hit 175. 3 squats on 185 missed
2
0
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Scott Adler
5+200m (65#, Ghd to //)
Clns/fs to 135
14
0
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Ted Kemen
4 + 20 GHD's
Complex up to 155#
15
0
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Theresa Rosenquist
Just started 5th round**
**1/2 mi on Airdyne, #15 OHS (perfect posture & shoulders), Complex @#30 DBs, PEC: 5ร—{5 BP/ME H2R/Snatch pause/positionsโ€‹
9
0
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Tina Schmidt
5 + 400m
Complex up to 145#--missed 155#
17
0
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Troy Foley
4 rds + 400m row (last round rowed)
Complex up to 225# (missed last jerk)
10
0
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Ty Krueger
5 rounds + 400m run (subbed 12 back squats for 10 OHS)
Complex good up to 275#. Missed the jerk at 315#
17
0
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Tyler Shaw
5 +200 meters
Completed 225 for complex
12
0
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Yvonne Otero
4 + 4 ab mat sit ups w 8#WB, 25# OHS, row instead of run
BS 65 - 125#
13
0
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Zach Truett
5+150m run used 80 pound DB for overhead squats
275 for complex, 100du 50hspu 100du 2:58, log lunges& smu done
9
0
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