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Saturday, July 8, 2017

T.U.P.

Please join us for our weekly CrossFit Green Bay Community Workout at 8:15am this morning. Class begins with a warmup, instruction on movements of workout and workout with the class running roughly 60 minutes. Next Saturday the gym will be closed as CFGB heads out to Downtown Green Bay to host a workout at Aurora BayCare Sports Medicine’s Open Streets Event on the Main Street Bridge!  We will have a free workout open to the public in front of Neville Museum at 10:30am sharp. Bring your family and friends to participate; no experience necessary. 
CrossFit Green Bay will have a booth set up in the museum parking lot from 9am-1pm where you can bring a friend to learn a new movement, or challenge your buddies to a liftoff. 
We hope to see you there!
Granite Games Team Qualifier workout number 1 will be Monday’s workout, FYI.
Have a great Saturday!
1.) Deadlift every 2 minutes for 12 minutes 5 Deadlift, add load each round
2.) T.U.P.
15-12-9-6-3 reps for time of:
135/95-lb. power cleans
Pull-ups
135/95-lb. front squats
Pull-ups
U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. 
*3.) Unbroken Sets of  Bar Muscle Ups 
1-2-3-4-5-6-7-8-9-10
note: come off the bar after each set
*4.) #abmountain
accumulate total time for time(ha):
6 minutes in Plank
4 minutes in hollow
2 minutes L-sit 
note: plank is elbow/front lean rest position. Try to hollow rock for at least 30 seconds of the 4 minutes

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Angel Anderson
16:38
75# and KB swings for pull-ups EMOM ^155#
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Betsy Soletski
Pilates & 6 mi run
7
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Brett Kohout
Pilates & Barbell
6
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Cal Shanle
19:58
115, green band. That's a lot of pull-ups. 2/5 @365 DL.
6
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Charlie Spry
Pilates. DL to 200. DB Clean and Press practice
Might have signed up for another Strongman comp...
3
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Grant Soletski
4 mi ruck 55lb 48 flat
3
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Jamie Kemen
15:52
75# and ring rows. ⬆️ to 215x5 DL EMOM
6
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Jennifer McFall
APFT 230
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Jim Koehler
15:49 at 95#
DL 215#
3
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Kate Mantz
Community WOD
W/ Paul & Drew Mantz👪
7
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Kayla Duchateau
14:57
DL^245
7
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Laura VanderKelen
16:39 rx
Deadlifts to 215#
8
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Lauren Kalil
14:37 RX
Deadlift up to 215
2
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Michael Heim
13:45 RX
6
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Paula Soletski
17:09,65#. 105-205dl.
7
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Pauly VanderKelen
13:13
DL - 315,335,355,375,395,4 out of 5 @ 405# tried to hit the fifth after resting but I was burnt out. / 2x5 MUs / *4.) complete with a 2:30 initial plank hold
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Ryne Koehler
14:17
6
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Sam Adler
18:26
DL ^205#
5
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Ted Kemen
16:30 Rx
6
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Theresa Rosenquist
33 min SwimWOD
3×400m Free + 100m Kickboard -> whirlpool therapy.
5
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Tom Fameree
13:40
115#
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Ty Krueger
GG Qualifier workout #2 - 171
1
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Tyler Shaw
11:39
Deadlift at 405
5
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