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Thursday, September 3, 2015

Duck-n-Cover

We have started on the showers, so any day now you will be able to de-stink yourselves! Have a great Thursday and stay hydrated folks it’s a hot one out there.
Oh yeah we will be updating the schedule in the next couple days to add back our evening kids classes. Monday and Wednesday at 4:15-4:445pm will be Kids CrossFit followed by CrossFit Teens from 4:45-5:30pm. Classes will be running the same time as regular WOD’s so you parents can workout at the same time as your kiddos.
1.) Every 2 minutes for 10 minutes: 1 Clean 5 Front Squats 1 Jerk
2.) Duck-n-Cover
10 rounds
10 Deadlift 135/95lb
10 Push-ups
100m Run
3.) 5 rounds
13 GHD Sit-ups
20 Sledgehammer Swings
4.) 5 x 3 Strict Shoulder Press, heavier than last week

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Survived the #fiveonefive
Either that or it was a bad dream
19
2
Nate Hall, Andy Glawe, Che Ater, Michelle Johnson, Ted Kemen, Sal Bertuglia, Yvonne Otero, Mary Stueber, Lindsey Koehler, Amy Zynda, Krystal Lowney, Amanda Zeamer, Jim Koehler, Theresa Rosenquist, Steve Kaster, RaLinda Lamberies, Scott Adler, Grace Adler and Pauly VanderKelen
we felt the same way..we either surived having you disrupt the class, or it was just a bad dream ;)
Sal Bertuglia
we felt the same way..we either surived having you disrupt the class, or it was just a bad dream ;)
Sal Bertuglia
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Alyssa DeNoble
13:00
ec done
16
0
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Amy Zynda
16:45 Rx
55-85 complex. EC @ 55#
17
0
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Andy Glawe
18:39 rx
up to 145# complex
18
0
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Anne Hoffman
16:54 rx
up to 95# FS/cnjStrict presses at 70#
16
0
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Ashley Peterson
11:40 ish
up to 135 cl+ FS+ SJ, 90# SP5x3
10
2
liar...
Jake Plennes
liar...
Jake Plennes
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Bill Binsfeld
15:57 RX
Up to 225 complex
10
0
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Bill Hoisington
21:20 RX
Up to 115# CL-FS-J
17
0
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Brandi Binsfeld
15:52 RX
65-95#
16
0
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Che Ater
19:03 slow and steady, sub ring rows and rowing, RX weight
65 --> 95 complex
20
0
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Grace Adler
14:02 rx
85-125# C/FS/J
18
0
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Jake Plennes
12:08
165, 195, 210, 220 (F jerk), 220 (F jerk)
1
0
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Jamie Kemen
18:02
rx weight, 65-85# C&J/front squat complex
18
0
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Jennie Campshure
19:27 RX
up to 95# complex
1
0
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Jim Koehler
15:52 rx
up to 205# for C/FS/J
17
0
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Krystal Lowney
14:07 Rx
65#-95# cleans. EC completed.
20
0
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Laura VanderKelen
14:28 rx
Clean/FS/jerk up to 115#, failed on last jerk :(5 rds – 13 GHDs, 20 sledges, 5 SP @ 55#, not heavier than last week, my arms were tired
17
0
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Lindsey Koehler
16:40 Rx
85-95-105-115-125 complex. 55-65-75-85-95 strict presses.
12
0
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Mary Stueber
15:40 Rx
65#->95# C/FS/J
20
0
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Michael Heim
11:23
10
0
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Michelle Johnson
12:11
85# to 125# C/FS/J
18
0
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Nate Hall
10:34 rx
185# 4x and 215# 1x clean/FS/jerk complex
19
0
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Pauly VanderKelen
13:04
Clean complex: 205,205,205,205,215# / 5x3 strict press: 135-140# / GHD sit-ups and sledgehammer swings complete / C2B & MU skill work
0
0
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RaLinda Lamberies
17:29 rx
65-100 clfsj complex
11
0
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Sal Bertuglia
12:32 rx
18
0
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Scott Adler
14:49 rx
115-145 cln fs
6
0
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Scott Herber
12:15
up to 205# c&j
1
0
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Sylvia Christensen
15:24(?) Rx
Up to 120# complex
14
0
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Ted Kemen
12:19
95-135#
22
0
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Theresa Rosenquist
15:20 (subd)
AirDyne 0.2 mi (320m), DL @ #10 MB (Coach wont budge & thats a good thing. I was SO gonna cheat). EC: 15 GHDSU & 20 SHS (12#)
15
0
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Tyler Shaw
11:29
14
0
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