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Friday, December 23, 2016

Nitro

Christmas Eve brings another installment of our annual 12 Days of CrossFitmas. We will be open from 7am-12pm. Christmas Day we are closed. The following week we are running the Beer Mile at 10am New Years Eve and New Years Day we are closed. Spend the first day of the year relaxing because trust me I’ve got plenty of work for you all to do starting the Jan. 2. 
Why hello there Friday!
Shoulder press? Like strict press or dumbbells?
Angel Anderson 2:59AM on Dec 23, 2016
Grant says barbell
Betsy Soletski 3:16AM on Dec 23, 2016
1.) 7 minutes to find 1RM Shoulder Press
then
every 2 minutes for 5 rounds 10 Shoulder Press @ 50% 
2.) Nitro
10 rounds
100m shuttle run(10m)
5 Burpees over box 30/24″
5 power snatch 115/85lb
*3.) 3 rounds
12 Ring Dips 
15 GHD Sit-ups
note: use high rings 
*4.) Clean Jerk
4 1 @ 60 & 65%
3 1 @ 70 & 75%
1 1 @ 80, 85 & 90%

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Amanda Zeamer
Blaming the snow for my lack of motivation today
4
0
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Andy Glawe
7+1 burpee box over, RX @ 22min cap
135# strict press
12
0
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Anne Hoffman
8 rds +4box jumps 55# 20" 20 min time cap
90# press sets of 10@55#
7
0
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Ashley King
16:22 65#
90/45# strict press
6
0
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Bill Hoisington
8rd+30Meters 75# Snatch 24" Box 22 min timecap
120 SP 5# PR.
10
0
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Brian Toole
19:58. 75#SN
8
0
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Charlie Spry
8rnds rx. Shins intact.
185# strict FINALLY. 5#pr
5
0
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Chris Ness
Forced Rest Grade 1 AC Joint sprain thanks crossfit #dangerous #handstandwalks #anothershoulderwithhorriblerom 🏥
4
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Derek LaBonte
18:30
205# strict press
11
1
Me and Omar enjoyed working out with you this morning!
Michael Green
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Grace Adler
9+70m
(Finished after time cap) 75# snatch, 20" burpee step up. SP 110#/55#
8
0
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Grant Soletski
165/19:37
4
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james macco
135 sp 8 rounds + 5 bbo
Shins decidedly not in tact.
1
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Jenna Hanson
Rest Day/Working for once 🏥
10
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Jennifer McFall
8 rounds + 20m at 70lb
85Lb press 45Lb 10x5
1
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Jessica Hoisington
21:19 55#
10
1
Shoot, were you at the 915?😭
Krystal Lowney
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Jessica Schmidt
20:58 105# Clean instead of snatch
105# strict press PR
11
0
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Jim Koehler
8 rds and2 bbo...95# sn, 24#
failed 205 sp...did 10's at 105
6
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Kalen Fischer
16:00
5
0
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Krystal Lowney
19:36
Mods 55# 20" step ups.
13
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Laura VanderKelen
22:34 rx
80/45# sp
3
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Mary Stueber
24:56 55# (4) 65# (6)
Last time 55# and 20" step ups. 85# SP 42#
12
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Michael Green
155# strict press
19:21 95#
10
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Michelle Johnson
22:21 Rx
90#/45# SP
13
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Mike Rusk
8 rds. time capped 95#
135# strict press
12
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Pauly VanderKelen
18:00 (38 sec improvement from 1/4/16!)
Shoulder press up to 165# / 5x10 @ 100#
0
0
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Ryan Vidmar
24:05 95 lbs
10
0
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Sam Scherwinski
1 BJ on round 9 - RX
135# Strict press
8
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Sylvia Christensen
95/55 SP | 19:00
That was fun. But it hurt. A lot.
3
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Tina Schmidt
19:48 rx
8
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Ty Krueger
225# Strict Press - 10# PR
515 brain fart and pushed for 5 rnds of the workout not realizing it was 10. Finished 2 more then back rehab.
12
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Zach Nasto
15:52
1
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