Category Archives: Workout of the Day

WOD 140425

Strength:
CJ off blocks @ BK: 3×3 @ 75%, rest 2 min
WOD
3 Rounds
100m Run
10 Kettlebell Goblet Squats (70/53)
10 Ground to Overhead 135/95
rest 1 minute
Post time to SugarWOD

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WOD 140424

Skill:
Kipping practice (HSPU, T2B, Pull up, Butterfly, Muscle Up)
WOD
“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 [...]

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WOD 140423

Strength:
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.
WOD
12 AMRAP (running clock)
4 Minutes ME Clean and Jerks 135/95
4 Minutes ME Row for Calories
4 Minutes ME [...]

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WOD 140422

Strength:
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
WOD
3 Rounds for Time
Run 800m
15 HSPU
Post score to SugarWOD.

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WOD 140421

500 Likes Celebration!!!
WOD
“Filthy Fifty”
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 Burpees
50 Double unders
Post time to SugarWOD/WOD board.  Compare to 130813
 

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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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