Category Archives: Workout of the Day
CJ off blocks @ BK: 3×3 @ 75%, rest 2 min
10 Kettlebell Goblet Squats (70/53)
10 Ground to Overhead 135/95
rest 1 minute
Post time to SugarWOD
Kipping practice (HSPU, T2B, Pull up, Butterfly, Muscle Up)
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between [...]
A) Power Snatch + Snatch + Snatch Push Press + Snatch Balance: 4 sets of 1+1+1+1 @ 75%
B) BS: 3×1.1.1 (80/83/85) cluster: rest 10 sec between singles and 3 min between sets. Increase load to prescribed percentages each rep.
12 AMRAP (running clock)
4 Minutes ME Clean and Jerks 135/95
4 Minutes ME Row for Calories
4 Minutes ME [...]
A) Clean Only: 4×2@70%-75% + 1 Push Jerk, rest 90 sec
B) Pause FS: 4 sets of 2 @ 70%, pause 2 sec @ bottom, rest 60 sec
3 Rounds for Time
Post score to SugarWOD.
500 Likes Celebration!!!
50 Box jump, 24/20″
50 Jumping pull-ups
50 Kettlebell swings, 35/26#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35#
50 Back extensions
50 Wall ball shots, 20/14#
50 Double unders
Post time to SugarWOD/WOD board. Compare to 130813
Reminder Good Friday Schedule as follows: 5:15am, 6:15am, 9:30am, 12:15pm. Evening classes are canceled. Saturday and Sunday we are closed.
A) Snatch from blocks @ below knee: 4×3 @ 75%, rest 90 sec
Quick note from coach Jake:
CrossFit is known for a lot of things, including its habit of regularly honoring fallen heroes with memorial workouts. We [...]
We will be closed Saturday and Sunday April 19-20, Regular class schedule returns Monday! CrossFit Green Bay will accept any drop-ins from TCF, as well as they have a Free Class Saturday Morning at 8:15am.