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Tuesday, December 20, 2016

Evil One

A poem about CFGB
by grant
The bars are ready to work
The athletes share a common smirk
What the next 10 to 20 minutes brings is anyone’s guess
I’m just praying that these box jumps don’t create a bloody mess
The WOD has just started with no end in sight
Coach screams “half way” and you muster up a little more might
10-9-8-7-6-5-4-3-2-1, you fall to the floor
some lie motionless while others mumble they coulda done more
Clean up your gear the job is complete
another WOD in the books, not an easy feat
With kids and work and friends and school 
all these obsticles you often feel like the fool
Just keep your eyes on the prize and do not refrain
commitment and dedication is the name of this train
so climb aboard when you hear that train bell ring
through blood sweat and tears we will be good at everything

Have a nice little Tuesday you poetic meatheads.

Broetry
Charlie Spry 1:12AM on Dec 20, 2016
😂😂😂
Cindy Opichka 2:03AM on Dec 20, 2016
👏👏👏
Ty Krueger 4:33AM on Dec 20, 2016
Beautiful!
Antonia Shanle 4:50AM on Dec 20, 2016
Shakespeare who?
Jason Nobles 5:10AM on Dec 20, 2016
1.) Every 2 minutes for 12 minutes 2 Back Squat. Start at 70% 1RM, add load each round
2.) Evil One
5 rounds
60yd Shuttle Run (15,10,5)
12 GHD Sit-ups
9 Chest to Bar Pull-ups
7 Handstand Push-ups
3.) Kettle Bell Forearm Smash
*4.) Complete 5 rounds of complex
Floor to hang, floor to high hang, floor to high pull, clean & jerk
note: start around 70% 1RM, add load each round

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Alyssa DeNoble
10:33
^145 bs
20
0
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Amanda Zeamer
10:03
Jumping c2b, db strict press, back squats 125-160, accessory work
17
1
Girl, you got me on BS today. I did up to 150.
Brandi Binsfeld
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Amy Zynda
13 something
Jumping C2B, HSPU to 2 mats. Squats 105-155.
19
0
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Andy Glawe
255# squat x2
Finished WOD, not a great WOD for a crabby neck
19
1
Bummer! 😑
Theresa Rosenquist
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Antonia Shanle
12:29
My C2B would not have all counted. Rough day for those but everything else was Gucci! C&J complex ^155# BS ^ 225#
16
0
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Ashley Bourgeois
12:08 scaled; BS ^ 115#.. failed 125#
Hspu off box, green/red band for pull ups
8
0
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Betsy Soletski
12:06
Ab mat + 10# purple band Bs ^140
12
0
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Bill Hoisington
14:37 blueband ghd2= push-ups
295#bs
7
0
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Brian Toole
12:54 box HSPU, abmat sit-ups
Up to 225# BS
13
0
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Carli Stueck
12:27 plank hold, ring row, push-up
Bs 115#
5
0
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Cassie Christianson
12:02 rx
C2B 😝😒.. squat up to 220#
11
0
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Chad Wusterbarth
^255 BS. 10.23 strict Hspu
8
0
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Chris Ness
Form on BS 325 10:46
13
0
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Chuck Brehm
8:12
^425
22
0
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Cindy Opichka
15:24 modified
Parallel GHD, blue and red banded C2B (added another red last round), HSPU 25# plate and a mat. BS up to 175#
14
0
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Derek LaBonte
7:07
Strict hspu; ^365
26
1
Dang girl.
Grant Soletski
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Erin Schuh
11:54
^140 bs
4
0
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Grace Adler
12:37
GHD to //, strict HSPU. Box pause BS up to 175#.
20
0
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Grant Soletski
355/13:31
Went pretty well today
16
0
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Jenna Hanson
12:22 - Mod the HSPU a bit
BS ^ 180# That felt so heavy. And I beat Grants time by over 1 minute so leagally I win 👍🏼
12
1
yup that's pretty legit
Grant Soletski
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Jenni Phillips
13:08
Ab mat and 10# plate for hspu. BS 130-180#. C/J complex 65-115 PR 😃
11
0
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Jennie Campshure
16:52
2 Abmats I was able to get 4 kipping HSPU in a row each round. ☺️🙃. Band C2B up to 155#BS
10
0
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Jim Koehler
12:34. 1 mat hspu. 20 # med ball sit up
1/2 bs at 310#
13
0
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Justin Peterson
7:37 Unbroken
Strict HSPU
25
0
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Kate Mantz
11:17 (mod: abmat SU, box C2B, HSPU 2 abmats)
Second round HSPU 7 unbroken 😊~ BS ^120# PR
16
4
Congrats!!
Antonia Shanle
Way to go Kate!
Ted Kemen
Congrats on unbroken and Pr!!!
Cindy Opichka
Thx friends!!
Kate Mantz
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Laura VanderKelen
11:25 rx
Squats to 165#
12
0
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Leah Verriden
Mod 12:08. Box c2b, 1 ab mat hspu
Worked up to 255# BS
12
0
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Marlene Hall
13:44. 2mat hspu, pull ups, ab mat sit ups. Up to 155 lb BS
11
0
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Michael Green
11:46 ghd parallel
265# bs
8
0
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Michelle Johnson
12:??
BS up to 215# x 2
21
0
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Nate Hall
9:55
395# x 2 BS
21
0
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Omar CruzRivera
12:42 Rx
BS up to 305
17
0
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Paul Mantz
12:18. bS ^ 375.
Took it easy today HSPUs getting better
19
0
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Pauly VanderKelen
8:29 (First 2 rounds UB C2B, the rest 6,3)
HBBS doubles - 265,275,285,295,305, and (2) singles @ 315# / Clean complex - 135,165,185,195,205,215,225#
1
0
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Ryan Kyllonen
9:35 strict hspu
315# BS
10
0
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Sam Adler
16:12 rx
Bs up to 205#
11
0
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Sylvia Christensen
11Fiddy 195x2 BS
205x1 BS last two rounds (failed second rep both times frown)
18
0
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Ted Kemen
11:49
^205 BS
19
0
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Theresa Rosenquist
14:45**
**25" Airdyne v. Run, 1 AM+#10 plate.BS to 155. 500m pre/post & HSW/butteefly/MU skill work.
18
0
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Tina Schmidt
8:49 Rx
Light on the back squat 135-195#
20
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Trevor Christianson
16:00 1 abmat
315# back squat
6
0
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Tyler Shaw
8:12
26
1
Yay! You worked out! Good for you! 👏👏👏👏
Amy Zynda
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Zach Campshure
22:56 ^295x2 bs
No mats, hspu improving very slowly but surely.
11
0
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