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Sunday, December 11, 2016

Ready for Takeoff

Want to send a congrats to the boys today for taking 1st at the Twin Cities Showdown at Timberwolf CrossFit. Jake Roberts came out of retirement along with Ty and Derek to represent CFGB. Well done gentlemen.
I do believe RaLinda is running her 12th Marathon of the year today in Hawaii. You are a stubborn woman, we yell at each other quite a bit but dang RaLinda I wouldn’t trade your friendship for nothin! Congrats on your feat. Hopefully you’ll give yourself a few months to heal up from your year of running but I’m pretty sure within a month or so I’ll ask you what you’re doing on a weekend and you’ll casually say as usual “oh just running a marathon”. Well done RaLinda.
Have a great Sunday!
1.) Every 3 minutes 10 Strict Press for 5 rounds, add load each round
note: start around 50% 1rm strict press
2.) Ready for Takeoff
17 minute AMRAP
21 Pull-ups
35 Wallballs 20/14lb
51 Double Unders
3.) Lacrosse Ball shoulder smashing. 
note: do this. do it for a minimum of 3 minutes a side.

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Andy Glawe
1+35du, 25# WB
Up to 105# strict press x10
9
0
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Cassie Christianson
3 + 35 WB
SP up to 75#
10
0
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Derek LaBonte
5+9 wall balls (25#)
10
0
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Erin Buntin
4+3 pullups
SP up to 70#
8
0
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Kate Mantz
Team WOD ❄️❄️❄️
7
0
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Paul Mantz
Team WOD
8
0
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Pauly VanderKelen
HG
5 reps of strict press: 95,115,135,145,155# (for 3) then 5x5 @ 135# / 5x10 strict pull-ups / 100 strict ring dips in largest sets possible (15,10,5...)
0
0
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Ryan Kyllonen
3 + 5 pullup 25# wb woof
10
0
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Theresa Rosenquist
20 min bike & Yoga
❄️ & lots of shoveling at home & at CFGB. ❄️
0
0
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Trevor Christianson
2+25 dus
9
0
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