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Friday, August 18, 2017

Super Fly

Thank you to Eric Wallace for coming out last night. He will be back on a semi weekly basis with anywhere form 4-8 sessions on any given night with the same type of registration we had for last night. Don’t forget to invite all family and friends to out weekly community WOD on Saturday at 8:15am. Great chance for people to see it’s not that scary here.
Have a great Friday!
1.) Super Fly
21-18-15-12-9-6-3
1/2 Body Weight Front Squat
Medball GHD Sit-ups 20/14lb
note: GHD situps are meant to be unbroken or close to it so pick medball accordingly
*2.) 15 Dumbbell Unbroken Clean & Jerk (any form of clean)
note: heads of dumbbells must touch the floor every rep, rest anywhere but on the floor. warm up with 4 sets of 10. db’s rest on the floor set starts over at zero
*3.) Every 3 minutes for 5 rounds 7 Back Squat, start at approx 60%, add load each round. Record heaviest set
*4.) 3 minutes Accumulated Parallette  L-sit

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Amanda Zeamer
16:29rx
75#, 5 rounds hollow holds, v ups, tuck ups. 5 rounds ring rows, ring dips, and hip extensions. Smashing
6
0
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Amy Zynda
12ish minutes 85# (Rx) @Sparedoor
Med ball SU 15#. My back says NO to weighted GHDs
5
0
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Angel Anderson
17:04 70#
10# medball. UGH. 5 rounds hollow rocks, v-ups, tucks. 5 rounds ring rows, ring dips, hip extensions, and some partner smashing with Zeamer.
3
0
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Bill Binsfeld
10:15
105#, 20# med ball ab-mat sit-ups
5
0
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Brandon Meehan
11:37 @115 no medball
4
0
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Brett Kohout
11:51 w/mad crazy GHD traffic
SMU work for EC
5
0
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Brittany Nohr
11:59 rx @ 85
No ghd traffic just 🐢
5
0
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Bryn Odberg
8:34
No ball bc back
6
0
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Cal Shanle
17:22 @125... GHD to 90ish
First time ever doing GHDs in a workout. I've also never envied light people more than I have today.
6
0
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Derek LaBonte
7:21
11
0
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Grant Soletski
13:31 102lb 20lb
That workout is going to leave a mark
10
0
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Jennifer McFall
11:59 85lb
Ab mat su with 15lb
7
0
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Jim Koehler
9:53 20# abmat situps!
Class Champion!!!!
10
1
👊💪
Theresa Rosenquist
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Kelsey Waack
Glad to be moving again. 👍🏼
0
0
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Laura VanderKelen
12:36 RX 70#
Back squats @ 125# 5x7;
8
0
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Lauren Kalil
10:20 RX 65# FS
EC BS up to 185#, bench press/strict PU/dumbbell snatches combo, 21-15-9 PC and bar over burpees
6
0
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Liz LeCaptain
10:44 MOD GHD
7
0
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Marcie Kyllonen
12:35 65#/kb swings 1 pood for ghd's
bs 85# (every 2 min)
5
0
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Megan Vogel
15:31 @ 90# and 6# MB GHD sit up
2nd crossfit workout ever - #StruggleBus - 🐢🐢🐢 BUT only can get faster and better right? :)
0
0
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Michael Heim
10:22 rx
5
0
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Michelle Johnson
8:49 Rx
9
0
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Pauly VanderKelen
10:10 which includes time spent waiting for a GHD to become unoccupied
15 UB power C&J with 50# dumbbells / *3.) from yesterday's EC complete with 205# for bench press.
0
0
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Rachael Salata
8:20
3
0
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Rachel Meyers
10:03 #65 FS
Ab mat sit ups #14 wb
5
0
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Sam Scherwinski
13:01 RX besides round 18 and 12 (no ball)
BS @ 185#
6
1
So legally I beat you?
Grant Soletski
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Scott Adler
10:44 (10# Ghd to //)
0
0
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Theresa Rosenquist
12:22
#65->#35 squats #Goat!/#10 MBGHSU. Yoga & Mega MOBility pre/post.
2
0
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Tina Schmidt
10:59 @ 65#
0
0
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Tyler Shaw
8:55 @85
8
0
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Yvonne Otero
11:17, 35#, ab mat sit ups w 8#WB
7
0
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