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Monday, January 13, 2020

Wagbag

Safe travels to all our members and coaches  headed to Jamaica for the 2nd CFGB winter getaway. Have fun, be safe and send us pictures. For the rest of us currently stuck in this winter wonderland let’s have a hot week of training and maybe we won’t even feel the cold. 
Happy case of the Mondays everyone! 

🌴☀️#FunintheSun!!🍹🏝 Y’all ENJOY!!!
Theresa Rosenquist 5:08AM on Jan 13, 2020
1.) Every 2 minutes for 12 minutes 3 Front Squat adding load each round starting at 75%
2.) Wagbag
3 rounds
5 Hang Cleans 155/105lb
11 Box Jumps 24/20” 
22/17 cal Assault Bike
*3.) 5 x 3 Snatch @ Hang 55%
note: drop and reset each hang snatch, rest no more than 3 minutes between sets
*4.) 20m Sled Push
5 rope climbs 
20m Sled Push
4 Rope Climb
20/3 20/2 20/1
*5.) 50 Toes to Bar for time 

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Bradley Boockmeier
Front Squats up to 325#
Strict press, some deadlift
7
0
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Bruce Hoffort
9:37-s
115# HC, 20" box. Up to 185# FS.
9
0
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Cassie Christianson
7:45
165-190# FS
7
0
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Cody Stelmach
7:06 RX
FS: 210# (75%)
11
0
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Dusty Neubauer
7:34
FS up to 235#
11
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Grace Adler
FS 105-155#
Left early for work. No WOD.
9
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Jake Plennes
7:55
FS: all sets at 225#
11
0
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Jamie Kemen
9:20
120# FS, 85# HPC, Rower
8
0
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Jennifer McFall
10:18 85lb. FS 105-140
8
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Jim Koehler
10:30
235#/5, 245#/1
8
0
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Justin Bruehl
6:55
F.s. 255,265,275,285,295,305
10
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Kelsey Waack
7:11, 85#
FS 95-145#
8
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Krystal Lowney
9:54 Rx
FS to 120# I forgot how to cycle HPC the first round.
10
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Liz LeCaptain
FS up to 180#
Hill workout
7
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Megan Vogel
5:59
Step ups. FS 175-205#. Snatch + TTB EC. BMU prac.
10
2
Super fast!
Tina Schmidt
Thanks!! Steps ups tho... just can’t box jump anymore ... well not without consequence :/
Megan Vogel
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Pauly VanderKelen
Rest Day
Travel / Enjoyed the Resort!
0
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RaLinda Lamberies
105 fs/9:21 s
not 75% and 75# HC
9
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Scott Adler
8:46 (105# hang cleans)
135# FS all 6 rds
2
0
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Shannon VanPay
8:06 rx
FS 115-145#
9
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Sylvia Christensen
7:34
135-160# FS. 5x3 HH snatch (85#). 4 rounds: 12 med ball GHDS, 12 T2B
11
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Terri Hoffort
10:09 #85. FS: 95#
2
0
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Theresa Rosenquist
8:55**
**Scl’d w/: #25 MBCln/16” B-SU, FS @ #90. 15’ BFR AssBike
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Tim Houge
9:25 modded
Hang power cleans 155/step ups. Deadlifts up to 295 to save the knee
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Tina Schmidt
7:09?
FS 155-190#
11
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