Category Archives: Workout of the Day

WOD 140418

Reminder Good Friday Schedule as follows: 5:15am, 6:15am, 9:30am, 12:15pm.  Evening classes are canceled.  Saturday and Sunday we are closed.
Strength:
A) Snatch from blocks @ below knee: 4×3 @ 75%, rest 90 sec
WOD
“Redeemed”
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 [...]

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Easter Weekend

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.

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WOD 140417

Strength:
A) Power Jerk + Jerk Grip OHS: 4 sets of 3+3 @ 70%-75% of split jerk max, rest 90 sec
B) BS: 60/5, 70/4, 75/4, 80/4*3 sets, rest 90 sec
WOD
Run 1 Mile for Time
if weather uncooperative, Row 2000m for Time
Post score to SugarWOD/Comments.

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WOD 140416

Skill:
Muscle Up Progressions (On Board) 3×10
Alternating Hollow Rock/Superman 7 minutes, switch every 30 seconds
WOD
10 AMRAP
10 Pull Ups
20 Front Rack Walking Lunge Steps 95/65
30 Double Unders
Post score to Comments/SugarWOD

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WOD 140415

Strength:
A) Clean @ Hip x 3 + Hang Clean x 2 + Jerk x 1: 3 sets @ 75%, rest 90 sec
“The Tears of a Spider Monkey”
7 Rounds for Time
20 Push Press (75/55)
20 Overhead Squat (75/55)
Compare to : 130415

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WOD 140414

Strength:
A) Snatch High Pull + Touch and Go Snatch + Hang Snatch (never put the bar down until set is complete): 4 sets @ 75%
B) FS: 60/5, 70/4, 80/3*4 sets, rest 60 sec
WOD
21-15-9 Deadlift (225/155)
Run 400m
Post time to SugarWOD/Comments.

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WOD 140413

Strength:
A) Clean+Hang Clean+Jerk+Jerk Grip OHS: Find ME on complex in 8 min
B) Pause BS: Pause 2 sec in the bottom, no bounce, stand AFAP: 60/3, 70/3, 75/3, 80/3*3 sets
WOD
4 Rounds for Time
200m Run
15 Kettlebell Swings (53/35)
30 Mountain Climbers
Post time to SugarWOD/Comments.

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