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Monday, March 26, 2018

Hybrid

The 2018 CrossFit Games Open Season ends tonight at 7pm so make sure to have all your scores submitted by then. Next Saturday we will be having our first Team WOD of spring at 10:15am and it will be a team Easter Egg Hunt. Team workouts will continue on Sundays at 7am but due to Easter we will have it Saturday this week instead, giving everyone a opportunity to see how much fun the Team WOD is! Maybe it’ll even cause you to get out of bed early Sunday mornings to attend from here on out. 21 Day Challenge will begin next Monday with details released on tomorrow’s post. Hmm what else? Regional training has officially commenced and if you plan on participating in all the extra credit make sure you are bumping up your mobility sessions. That’s enough for this post stay tuned for lots more stuff tomorrow.  
Have a great Monday!
1.) Hybrid 
1000m Row
Then 
5 rounds
12 GHD Sit-ups 
11 Hang Power Snatch 115/85lb
Then 
1000m Row
2.) 7 minutes alternating every 30 seconds
Hollow Rock
Superman
*3.) 4 rounds
15 Toes to Bar
10m Overhead Walking Lunge 115/85lb
15 Bar Facing Burpees
10m Overhead Walking Lunge 115/85lb
*4.) 21-15-9
Weighted Pull-ups 50/35lb Dumbbell
Deficit Handstand Push-ups 2×45/1×45
*5.) 5 rounds of 3 Touch N Go Power Clean starting @ approx 60% adding load each round working up to session 3RM 
*6.) 5 Front Squat every 2 minutes for 4 rounds @ approx 80%

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Alyssa DeNoble
I scaled everything but the row....and that was rough too....never take a week off again and come back t 18.5 as your first wod back😫
4
1
Vacation troubles. 🤗
Theresa Rosenquist
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Amanda Zeamer
16:56
35# (damn arm and hand placement), hollow rock/Superman, 21-15-9 of strict pull ups and hspu off box, 50 banded ring dips(getting easier), 25 back extensions, 5 rounds of touch and go 65-115, 5 front squat at 65# every 2 minutes for 4 rounds.
10
0
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Angela Cervantes
5 rounds 40# snatch 109 meter row
9
0
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Betsy Soletski
18:05 55/65# 10# WB sit ups
I think I did 6 rounds🤔
10
0
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Brian Toole
18:45. 65#. Abmat su’s
8
0
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Bryn Odberg
16:24 55#
FS extra credit
9
0
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Chris Ness
16:42 RX with 6-7 Extra GHDS
7
0
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Danielle Sherman
16:46
SPU and SHSPU (1 mat). Shoulder mobility
4
0
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Eric Hansen
500m left @ 20 min cap 100#
10
1
P
Scott Adler
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Grace Adler
19:17
55#, GHD to //
8
0
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Grant Soletski
Just a tad over the cap
Did not make Justin proud today.
8
0
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Greg Goffard
18:02 85#
0
0
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Hannah Fameree
20:00 on the nose @ 60#
8
0
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Jacob Minzlaff
Scaled back the snatches to 65lb to focus on getting the form down. Only made it about 140m before running out of time at the end
2
0
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james macco
618/1000 mtrs Rx
FS for EC
5
0
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Jason Nobles
19:25
Regular sit ups. Xperience reminds me of the original box in that the rowers are all upstairs. Not cool.
7
1
#blackbox
Troy Foley
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Jeff Stemper
18:46 RX
6
0
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Jennifer McFall
907/1000m at 20min cap. 65lb and abd mat situp
18.5 redo 33RX, 3 more c2b
8
0
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Jim Koehler
17:03 95# and 20# abmat situps
8
0
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Justin Peterson
18.5 Redo. 156. +14 reps.
5
0
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Kate Mantz
18:76
Scaled
9
0
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Kazoung Vue
19:50 or so.... 55#
EC: 5 DL #125 instead of FS for EC...must have read it wrong on the board. 3000 meter row after
8
0
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Kelsey Waack
I’m not sure
55# & abmat ... I know I was close to Jamie ... so when she posts, I’ll know my score. 😉
4
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Krystal Lowney
19:37 55#
10
0
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Laura VanderKelen
18:50 rx
Did #3 extra credit and it took me a long time; Front squat @ 150#
9
0
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Lauren Kalil
534 cals RX
18.5 redo, FS 165#, weighted box step ups and plank holds
9
3
Supposed to row meters. You did a lot of extra work 😱
Troy Foley
I’m just trying to be really elite...😂🤷🏼‍♀️🤦🏼‍♀️
Lauren Kalil
omg hahah this is great
Sylvia Christensen
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Liz LeCaptain
19:06 70#
135# FS
6
0
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Megan Vogel
17:17 RX
135#FS + Mobility
14
0
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Michael Heim
16:13 RX
11
0
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Omar CruzRivera
360/1000
9
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Pauly VanderKelen
14:01
3:30 for the first 1,000 meter row / 6-5 for the first four sets of hang power snatches / 11 UB for the last set / 2.) complete / *3.) complete in 14:07 / 8-7 for T2B / Lunges felt good / C&J singles @ 115, 135, 165, 185, 205, 225, 235, failed 3 times @ 245# from fatigue.
0
0
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Scott Adler
220 m left at 20min (55#)
9
0
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Sylvia Christensen
18:27
Not sure where my lungs are today but this was still fun! Did EC 3 afterwards. 5RM BS at 195# so hap :)
10
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Theresa Rosenquist
19:34**
**Scl'd @#45. ALL the SM & HR. Mega Mobility too!
8
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Timm Uhlmann
17:04
EC 5 up to PR 175 and 6 @165#. Worked at getting more handstand walking going. Clean 175# PR after many attempts to not get scared of going under it and a shoe change
6
0
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Troy Foley
16:30 Rx
7
0
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