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Friday, March 30, 2018

4 Hundo Repeats

Saturday morning at 10:15am in place of the regular workout we will be having our first Annual Easter Egg Hunt for a Workout team WOD. The team WOD will be coming back next week at its regular time of 7am on Sunday mornings but due to Easter holiday we will be closed this Sunday. If you have a team lined up great and if you don’t no worries we will set you up with a few fellow CFGB athletes to team up with for this fun little Easter Egg Hunt! For those of you that have never attended a team WOD here is a great chance to see why you should get out of bed early every Sunday and see what CrossFit Green Bay is all about, THE TEAM!
Have a hoppy Friday!
Booooo
Chris Ness 1:16AM on Mar 30, 2018
You mean Whooooo!
Grant Soletski 1:45AM on Mar 30, 2018
No. We mean boo.
Justin Peterson 1:57AM on Mar 30, 2018
Karl!! Yay!!!
Theresa Rosenquist 1:47AM on Mar 30, 2018
Definitely boo lol
Danielle Novak 2:02AM on Mar 30, 2018
Not sorry I left for Easter Vaca already... 🐰😴
Megan Vogel 2:13AM on Mar 30, 2018
Agreed.
Sal Bertuglia 3:34AM on Mar 30, 2018
Yeah boo...think I might as well just keep running 😂
Amanda Zeamer 2:23AM on Mar 30, 2018
How do we find the last time we did this
Laura VanderKelen 2:59AM on Mar 30, 2018
I can do all of this one! woo!
Timm Uhlmann 4:12AM on Mar 30, 2018
1.) 5 Back Squat @ approx 60% Every 90 seconds for 5 rounds
2.) 4 Hundo Repeats
Every 2:30 for 5 rounds
400m Run
note: record each round
*3.) 7 minutes up the ladder adding 1 rep each round
1 Deadlift 225/155lb
1 Box Jump 36/30″
1 Muscle Up
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*5.) 1 Clean & Jerk EMOM for 20 minutes @ approx 70% 
*6.) 50-30-10
GHD Sit-ups
Ski Erg cals

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Amanda Zeamer
4 hour nap
Guess I was tired 🤷🏼‍♀️
3
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Angela Cervantes
95# BS 5 times 300 meters run
7
0
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Barbi Gossen
165#BS. I ran and didn’t die. Deadlift, box(24”), strict ring pull-ups.6 rounds, 7DL
5
0
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Brett Kohout
BS 170#
Don’t know time but pretty good for not running all winter. 1:25-1:35 range
6
0
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Brian Toole
100 air squats. 20 every 30sec. Rest 30 sec. 5 rounds.
1:42, 1:46, 1:47,1:50, 1:37 @home with Whitney
4
0
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Bruce Hoffort
165# back squats
Assault bike 5 x 800m (1:15 per)
7
0
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Bryn Odberg
115# BS
1:37-1:34-1:33-1:37-1:38
4
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Chris Ness
1:27 1:24 1:24 1:26 5thforgot 225bs ec 7 min Emil
5
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Eric Hansen
1:25, 1:25, 1:30, 1:31, 1:28
10
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Grant Soletski
1:32,1:31,1:30,1:31,1:30
4
0
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Greg Goffard
1:40, 1:39, 1:37, 1:43, 1:26
185# BS
4
0
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Jacob Minzlaff
210# back squats 5 sets of 5
4 400m and 1 300m run @: 2:02-1:52-2:10-2:05-1:55
8
0
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Jennifer McFall
135lb BS
1:54, 2:10, 2:24, stretched, 2:08. 1.5 miles with Addi before class 19:20. After class back and buttock mobility
5
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Jim Koehler
very bad runner..4/3/3/3/4 metere
205# BS
3
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Kate Mantz
Squated and rowed
8
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Laura VanderKelen
1:26, 1:28, 1:34, 1:33, 1:35 that wind was chilly
Squats @125#
3
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Michael Heim
1:30, 1:30, 1:27, 1:26, 1:25
9
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Omar CruzRivera
BS @ 225
1:23/1:28/1:34/1:35/1:35
8
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Paul Mantz
275 BS EMOM 1:24;1:27;1:29;1:31;1:31
9
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Paula Soletski
3:36, 3:38, 3:39, 3&4th 300m 3:14, 3:08. LadDer 05# 26in box, ring pu 5+1pu. ghd and ski done.
8
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Pauly VanderKelen
Rest Day
Worked until 8:45 pm.
0
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Sal Bertuglia
Crossfit The Rock: 5rds; 500m run, 18KB swings @ 2pood, 15 straight leg sit-ups, 12 burpee box jumps : 28:46
9
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Sylvia Christensen
155 BS
1- 1:35 2- 1:37 3- 1:40 4- 1:40 5- 1:39
7
2
You’re the fastest person alive
Sal Bertuglia
🍻 from afar
Sylvia Christensen
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Terri Hoffort
105# BS 1:51, 1:53, 1:54, 1:54, 1:45
8
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Theresa Rosenquist
Rest Day
🔥🧘!! (75 min)
3
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Yvonne Otero
105# BS, bike 5*0.5 mile
7
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