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Wednesday, February 10, 2016

Puke Bag

Well this WOD is appropritate as to how I’m feeling after hearing the news Ashley is going in to labor. Lot’s of stuff to do and now my Right Hand is gone for a little bit but I’m pretty sure with the help of my phenomenal staff I can handle it! I wish Justin and Ashley well on their beginning of parenthood and I will get a chance to spend more time with all of you. Win-Win in my eyes. Good luck on that whole birthing process Ashley, and we’ll see you and the little one soon!
Ice Bowl this Saturday. Get signed up, it’s going too be the best set-up to date. While Justin is having this baby please don’t text him dumb questions about the Ice Bowl. Post the dumb questions to the Ice Bowl page. Justin or I will respond in a timely matter, I promise 🙂
Have a great Wednesday 

1.) Puke Bag
3 Rounds
25  Wallballs 20/14lb
20 Kettlebell Swings 2/1.5 pood
10 Burpee Box Overs 24/20″
*2.) 10 minutes total accumulated time
45/25 lb plate hold
Note: plate holds are not holding the plates by the holes you weirdos. Hold them with your finners.
Deadlift Hold 265/185lb
Free standing handstand hold
Note: no walls allowed. You have 3 attempts. Keep rotating to the next movement upon failure.
*3.) 4 minute AMRAP
6 Hang Power Clean 165/115lb
25 Double Unders
*4.) Power Snatch 60/3, 65/3, 70/2×3, 75/2×3
*5.) Snatch Pull 80/3, 90/2×3, 95/3
*6.) Row Session
Row 8 X 12 cal AFAP, rest 1 minute between segments. Rest 1 minute and row 500m for time.
7.) ME UB GHD sit-ups. If you do not get to at least 50 UB continue until you do. 

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Alli Nowak
10:43 Rx
23 UB then finished to 50 GHDs
15
0
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Alyssa DeNoble
8:53. Yuck
21
0
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Amanda Zeamer
10:02
10# wb, 35# kb, box overs/some ghd/ taught spin and core class
16
0
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Andy Glawe
11:28 RX
That was an appropriately named WOD
18
0
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Anna Schumacher
5:58 rx Russian swings
21
0
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Anne Holzem
Finished
(Can't remember time)
4
0
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Barbi Gossen
8:34 with 45#kb. 30 un ghd, 50 total.
20
0
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Bill Hoisington
8:35 #16 wb 1.5 pd
20
0
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Christian Stueber
10:54 RX. 35 UB 90 degree GHDs
16
0
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Derek LaBonte
I forced myself to take a rest day
12
0
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Grace Adler
10:02 rx
22
0
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Grant Soletski
Let's just say I laid on the box for a while. 10:47
Made up for the not so pretty WOD did all the holds, Found out that Tyler has little bear hands! 3 + 5 HPC 30 UB GHD then finished.
6
0
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Greg Goffard
8:46 RX
1
0
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Jamie Kemen
8:14 rx
Step-overs, 30GHD ME (50 total)
24
0
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Jim Koehler
8:45. 53#! Kb
20
0
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Kayla Duchateau
6:32 16#wb Row done/1:42 500m row
18
1
Fast!!!!
Nate Hall
Cancel
Krystal Lowney
9:57
35# kb. Welcome Baby Caleesi!❤️
20
0
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Laura VanderKelen
8:46 rx
50 ghd ub 1:43
12
0
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Liz Goetz
8:12
Rx weights, step-overs
4
0
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Mary Stueber
8:54
10# WB (out of 14#, not doing 16#) 1 poo KB
23
0
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Michael Green
6:58 (1.5pood) 20# wb
50 UB ghd's, hs walks
18
0
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Michael Hartmann
7:22 RX weight, Box step overs.
16
0
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Michelle Johnson
7:49
23
0
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Mike Rusk
8:13 (1.5 pooder)
23
0
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Nate Hall
7:22/25# wb's
4 rds + 9 du's EC /calf smash with Sal
23
0
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Pam Bozec
9:59
Rx weights/ know to horizontalish/step overs/50 ghd in row to horizontal
20
0
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Paul Mantz
10:57 1.5 pood/ 20WB. I barely made it through still getting over sonething
19
0
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Pauly VanderKelen
7:49 (25# WB)
4min. AMRAP - 4rds + 5 HPC / 80 UB GHD sit-ups (PR!) / Strict press and strict pull-up skill work ;)
0
0
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RaLinda Lamberies
9;08 40#kb
50ub ghd
8
0
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Sal Bertuglia
8:26
This WOD in theory looks entertaining...calf smash with Nate despite my attempt to bail
22
0
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Sam Carter
8:10RX
21
0
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Scott Adler
7:34 (16#, 1.5 pd)
13
0
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Sylvia Christensen
8:05 Rx
3/5 🌴, 10 min. Accumulated 195#dl, plate, hs hold , 4 min amrap done
20
0
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Theresa Rosenquist
8:44 (scl'd)
#10 WB (sh)/#53 KBS (Russian)/16" box (knee, 50 GHSU: 1:54.
20
0
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Tim Schmitz
did girls RX, 12:20, row extra credit #6
11
0
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Todd Rocheleau
8:10
20
0
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Tyler Shaw
8:16
20
0
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