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Tuesday, June 19, 2018

Lufniap

We have two awesome swim WOD options this Sunday! There’s a special edition Swim and Shoot WOD at Todd R’s house in Lena, WI. All attendees need to be 15 and older and have experience with shooting.
If you aren’t familiar with firearms or that’s not your jam we have Steve K’s swim instruction WOD at Ashwaubenon Aquatic Center from 1:30-3pm. 
I want to wish my favorite stepmother Paula a happy birthday today! 
Have a great Tuesday!
Eltit revelc
Troy Foley 1:22AM on Jun 19, 2018
96
Derek Zehms 1:35AM on Jun 19, 2018
Ded
Sylvia Christensen 1:43AM on Jun 19, 2018
A butt tuba
Timm Uhlmann 2:21AM on Jun 19, 2018
🌮🐱
Troy Foley 2:32AM on Jun 19, 2018
Happy Birthday, Paula!
Sal Bertuglia 2:32AM on Jun 19, 2018
Painful hmm!?!
Michael Green 3:37AM on Jun 19, 2018
1.) Lufniap
17 minute AMRAP 
With a 35/25lb Dumbbell
Right Arm
9 Single Arm Snatch 
20’ Single Arm Dumbbell Overhead Walking Lunge  
9 Single Arm Overhead Dumbbell Box Step Ups 24/20”
Left Arm
9 Single Arm Snatch 
20’ Single Arm Dumbbell Overhead Walking Lunge  
9 Single Arm Overhead Dumbbell Box Step Ups 24/20”
2.) EMOM for 10 minutes 
Odd: 10 Strict Press @ approx 50%
Even: 10 Handstand Push-ups 
*3.) 100’ Box Push
10 Box Overs 24/20”
80/8, 60/6, 40/4, 20/2
*4.) With a Partner for 10 total accumulated minutes 
Handstand Hold
Overhead Barbell Hold 155/105lb
Note: Switch every time partners heels fall below line. Barbell must be fully locked out over head prior to Handstand Hold beginning. 
*5.) 50 Chest to Bar
*6.) 5 Rounds 
10 Reverse Hyper
12 Weighted Hip Extension 
14 Alternating Sledgehammer Swings 

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Alyssa DeNoble
✅ 5ish rounds? 🤷‍♀️
50# Sp, hspu ub. C2b✅ Box push and bj✅
12
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Amanda Zeamer
3 + 9 left arm snatch
Rx except 15# on overhead step ups. Those are no joke . Done at work. Not as fun when no one to make you go faster 😜 strict press and sub push ups for Hspu done, 100 hollow rocks, 15 of sprints
13
0
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Andy Glawe
Done
7
0
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Antonia Shanle
6+ 9 snatch (R)
SP 55-60#+ regular pushups. Box push&Bj done. c2b done
8
0
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Ashley Peterson
5+8 step ups left
1:32 50 C2B PUs, box push/BJ, hip ext/hammer/ back ext
8
0
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Betsy Soletski
3 mi. Finally went half way fast
3 + 3 left stepups 25# woof! 45# Strict press & 5 should with 2 mats
8
0
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Bill Hoisington
3 + 3 stepUp #20/15
SP #55/45 - Pushups Crossover
12
0
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Bruce Hoffort
4 rds, then snatches only
20# DB, 75# strict press (then 65#). 5 HSPU (2 mats) then box hspu
12
0
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Bryn Odberg
Dropped in at XS CrossFit in Parker, CO
400 m run, 30 20” box jumps, 30 14# WB then 2 rounds of 400 m run, 21 35# KB swing, and 12 pull ups Then the first portion AGAIN (18:08)
10
2
How are the lungs?😉
Sylvia Christensen
Oh, they struggled a bit
Bryn Odberg
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Christopher Adam
4+1 step-up; 70# SP
1) With a running 13 minute clock 8 minutes to work up to heavy 3 rep Hang Power Clean then complete 5 minute EMOM 3 Hang Power Clean- 215# 2) 3rds of 10 C&J 20 GHD 3) 50C2B pull-ups
10
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Danielle Sherman
I did stuff, but didn’t count very well 😔🤷🏻‍♀️
SP 60# (death). Only 8 HSPU last 2 rnds. 🦋 pu work. Wall squats and back ext. Driving range ⛳️
7
0
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Derek Zehms
light day
Gymnastics, barbell and a bunch of mobility that my body is thanking me for
5
0
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Erin Buntin
WOD with Mal, she beat me 👌🏻
SP 60#; combo HSPU/PUs ☠️
9
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Grace Adler
5 + 3 OHS left
12# DB, OHS instead lunge. 50# SP, 1 abmat strict HSPU (last 5 of round 4 and last 4 of round 5 - just bending of elbow no touch - trembling arms)
6
0
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Hannah Fameree
4 + 1 snatch (20# DB)
How are we counting rounds?? 40# SP, HSPU practice w/ 2 mats
14
0
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james macco
4 + 3 step ups, R
75# SP and some very sketchy HSPU’s attempts. Also worked on EC 6
7
0
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Jason Nobles
Granite games 1 and 1a
8:00 and 185#. Left you a note there too Grant
9
0
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Jennie Campshure
14#DB 40#SP. HSPU from box
14
2
Hi!!! Nice to see your name here 🙂
Betsy Soletski
Thanks Betsy! It’s good to be back! 😉
Jennie Campshure
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Jennifer McFall
3 rounds + all right side 20lb
47lb press, 2 and mats +25lb plate hspu
5
0
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Justin Peterson
5+1 Step Up L
90lb presses. Strict UB HSPU Rounds 2-4-6-8.
8
0
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Kelly Bruehl
7+9 snatches first 3 rounds ohs instead of box then remaining rounds box step ups 60#strict press for 2 rounds then 55#st press for 3 rounds
50 c2b (20,15,15) 4x:20, 2x:25 free standing hs Oh hold 1:00, :50, :50 4x10 rev hyper Needed to rest my arms on something while I typed this💪🏽🤦‍♂️👎🏼
7
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Kelsey Waack
4 + 1 left arm step up (15#)
45# sp // 📦 hspu
12
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Krystal Lowney
1 rep shy of 6 rounds.
At home, Rx other than overhead step ups (not enough room). Missing my cfgb peeps, weird schedule lately.🤪
15
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Liz LeCaptain
6 + 4 (R) Snatches
25 L & 15 R + 45 SP + mod HSPU + Shoulder Mobility
0
0
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Megan Vogel
REST DAY
Knee flare after all the wallballs... :/ Should be back in action tomorrow!
14
0
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Pauly VanderKelen
Rest Day
0
0
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Pratik Gupta
4 rounds and 9 snatch + 6 step ups. Box push and box jumps with Sylvia. Messed up numbers for strict press and HSPU.
11
0
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Sam Carter
? Rounds, ended w/3 snatch on L
#45 SP, HSPU unbroken until fell on the last one on last round. That was rough!
10
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Sylvia Christensen
7 + 2 Snatch (R)
Almost unbroken- set db down once before round 6. SP... died at the end (7/4😬). Box push/ box overs w/ Patrik. HS hold/OH hold w/ Green. Every 2 min 7 rounds: 1 hang snatch + 1 snatch (105-125#). 5 rounds: reverse hyp, hip ext. and hammers. 3 rounds: 20 ghd, 30 hollow, 1:30 plank, 10 strict T2B. 6x3 strict (banded) MUS. Soon I won’t need that silly band!
14
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Theresa Rosenquist
Not sure the #of rounds, but even R/L + 10 KBS**
**KBS (#35) v. DB Sn/shoe OH bal/16" box. BOR v. SP & mod HSPU, 5×{200 SU & 25 HR, banded MOB.
9
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Timm Uhlmann
4 rounds with each arm plus 6 snatches
2 rounds 75# sp. 3 rounds 65#
9
0
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Tom Fameree
5 + 1 step up, 35/30#, 20’ box
Hit all the strict presses @ 75#, missed the last 4 HSPU’s
14
1
LOL I was like... 10?!
Sylvia Christensen
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Troy Foley
5.5 rds
11
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