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Monday, October 30, 2017

Scarecrow

Today while you’re on the bike, rowing or sprinting around the building push yourself to uncomfortable. Maybe even pick a partner and even though you may fall behind on one of the movements you may be able to catch up or pass them on another. Make it nasty.
Happy Monday!
1.) Scarecrow
10 rounds
15 cal Assault Bike
rest 30 sec
15 cal Row
rest 30 sec
100m Sprint (door to door)
rest 30 sec
note: each movement is all out 
*2.) Front Squat @ approx 80% 3-3-3-3-3, rest no more than 3 minutes between sets
*3.) 5 rounds of Snatch Complex @ approx 70%
Snatch Pull to Low Hang, pause 3 seconds, Snatch -> Snatch Pull to Hang, pause 3 seconds, Snatch -> Snatch Pull to High Hang, pause 3 seconds, Snatch -> Snatch
note: reset after each snatch 
*4.) Muscle Up Challenge Day 21
21 Muscle Ups
*5.) 5 rounds
25 Abmat Sit-ups
25 Double Unders

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Alli Nowak
39:31
FS 115#. SU/DU βœ…
11
0
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Alyssa DeNoble
39:26
85# snatch complex. Su&du done
19
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Amanda Zeamer
A long fricken time
15 rounds instead for no running, accessory work, band and shoulder mobility
16
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Andy Glawe
43:12
12
0
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Antonia Shanle
33:54
20
4
That’s insane. Wow.
Bruce Hoffort
Thanks!
Antonia Shanle
7 seconds.
Grant Soletski
Sorrrrrrrrrry better luck next time
Antonia Shanle
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Ashley Bourgeois
45:48 ☠️
It was all downhill after round #5... Yikes
15
0
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Brandi Binsfeld
36:58
12
0
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Brett Kohout
35:50
FS 205#
12
0
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Brian Toole
40:41
7
0
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Brittany Nohr
31:26
14
0
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Bruce Hoffort
41:24
15
0
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Bryn Odberg
39:52
FS extra credit & shoulder PT
8
0
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Chris Ness
36:30? Whatever it was it was one second faster than Lauren. FS ec up to 235
13
0
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Chuck Brehm
29:19
FS @ 265
16
0
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Eric Hansen
36:51
Some airdynes mixed in there
14
0
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Grant Soletski
34:01
Woof
14
0
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Greg Goffard
37:27
9
0
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Jennie Campshure
48:46
Ugh
7
0
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Jennifer McFall
39:50
7
0
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Jim Koehler
44:50
11
0
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Kate Mantz
53:51 πŸ‘»
100 wall ball ab mat SUs
13
0
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Kelsey Waack
40:41
15rds (bike/row - no run)
12
0
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Kurt Koehler
44:39
9
0
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Laura VanderKelen
34:18
7
0
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Lauren Kalil
36:31
Snatches 85#, FS 160#, dubs and sit ups, handstand walking
14
0
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Matt Fortier
34:05
12
0
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Megan Vogel
33:33
Rest should be labeled transition time :) , FS 105 x 2 115 x 3, Snatch complex and snatch work, mobility. Thanks for the help w snatch Grant!
16
0
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Omar CruzRivera
37:09
FS @235
14
0
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Paula Soletski
41:30
16
0
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Pauly VanderKelen
Chem Class
1
0
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Rebecca Smith
40:41
Breathe!!
15
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Sylvia Christensen
28:44
I'm really starting to feel like I did something really wrong πŸ˜‚πŸ€” 145# FS. I was going to snatch... but then I didn't πŸ™ƒ
16
2
Well I'm sure the 40 FS were plenty..
Troy Foley
πŸ˜‚
Sylvia Christensen
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Ted Kemen
38:52
15
0
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Theresa Rosenquist
41:44**
πŸ’€πŸ’€πŸ’€! **100 SU w/ heavy rope v. run & 15 Cals on AD. Legs & Back at Bob's. (HSLLP:#123/173/217/291}Γ—8-10
16
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Troy Foley
32:54
Front squats @ 245#
13
0
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Whitney Toole
41.42
7
1
Whoohoo welcome to CFGB white board
Andy Glawe
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Yvonne Otero
I kept biking and rowing..
15
1
πŸ‘ŠπŸ‘ŠπŸ‘Š
Theresa Rosenquist
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Zach Campshure
44:20
7
0
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