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Wednesday, February 19, 2020

126

Real life is high volume, high speed movements as well as varying weights and distances to move it. Sounds a lot of what we do in this gym, training for life. No matter if you want to podium at the CF Games or podium each day personally we got you covered.
Have a 1st place Wednesday.
Best photo ever.
Justin Peterson 2:46AM on Feb 19, 2020
One of my favorites!
Tina Schmidt 3:40AM on Feb 19, 2020
I agree!
Krystal Lowney 4:50AM on Feb 19, 2020
1.) Every 1:30 for 12 rounds 1 Snatch @ 85%
note: go through your mental checklist of every cue you’ve heard for your snatch for the last couple weeks prior to each setup and concentrate on executing as many of them as possible this session
2.) 126
for time: 
7 minutes to complete: 
3 rounds 
21 Power Clean & Jerks 95/65lb 
21 GHD Sit-ups 
all remaining reps after 7 minutes to be completed in form of calories on the rower. example if you finish 2 rounds just before the 7 min cap you will owe 42 cals on the rower. 
*3.) Every 2 minutes for 12 minutes 4 Overhead Squat @ 65%
*4.) 5 rounds
3 Muscle Ups
30 sec. High RIng Hold
Note: high ring hold is just full locked out position on top of mu
*5.) tABatta
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement

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Alyssa DeNoble
22cals 55#
Snatch ^85#
10
0
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Bruce Hoffort
36 virtual cals
135# snatch.
10
0
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Chris Ness
6:25
3
0
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Cody Stelmach
Yikes
6
0
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Emma Waack
9:05 (28 cal row)
4
0
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Eric Hansen
30 cals, timecap + transition + 1:35 row, abmats
10
0
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Erin Briggs
Snatch: 115. Wod: Scaled to weighted ab-mat, 2 cals.
Extracredit - OHS.
10
0
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Grant Soletski
Snatched 125 36 cals
Not one of my better days but definitely not one of the worst either.
2
0
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james macco
35 cals. 🤢
SN @ 135#
3
2
I’m coming for you and your snatch # on PR day. :)
Megan Vogel
Bring it.
james macco
Cancel
Jim Koehler
16 cals. 75# and 14# medball situps
135-145# sn
6
0
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Jordan Waack
6:43 🐶
135# snatch. Not to bad
4
0
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Justin Bruehl
6:55
Did wod 1st then snatched 😳 Worked up to 225
8
0
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Justin Peterson
6:44. 3 seconds slower than last time! Pssshhhh
Snatches at 215lbs 12/12
2
0
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Kelsey Waack
6:57 ... 🤢
80# snatch
2
0
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Krystal Lowney
30 cals Rx (12 cals better)
Snatch at 72# ROM WOD🧘🏼‍♀️
6
0
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Laura VanderKelen
6:46
110# snatches
4
0
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Liz LeCaptain
31 cals
120# Snatch
8
0
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Megan Vogel
6:17
130# snatch. Ring MU prac. Rom WOD. Smokey time. 💚🐶
9
0
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Michael Green
6:28 abmat situps w/20# wb
4@175 8@175 failed my last snatch boo!
7
0
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Pauly VanderKelen
6:08 (7 seconds slower than 6/5/18)
9 out of 12 snatches @ 190# (Triceps still sore from 100 thrusters on 2-17-20, so I struggled in the receive position) / Push Press Triples: 95,115,135,165,185,205,215# / Turn & Burn from 2-18-20 complete: 13 rounds + 6 DUs / *3.) Overhead Squat Quads complete @ 185#.
0
0
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Rachel Meyers
25 cals #55, ab mat
Snatch #70
4
0
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Sam Goldsmith
34 cals
0
0
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Shannon VanPay
7:40, 5 cals
Snatch up to 100#
4
0
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Sylvia C
3 cals. 125x6, 130x6 snatches
125 OHS
1
0
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Theresa Rosenquist
10 cal row**
**DBs clean&press @#17.5; P. Snatch @#60.EC: Squat, HS/HSPU, Stict PU & GHHE & ROMWodx2 & Yoga!! Bike: 17+ mi - HILLZ!!
7
0
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Tim Houge
25 extra cals, abmats
7/7 at 175, 3/6 @ 185
9
0
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Tina Schmidt
5:58 (16 sec PR)
Snatch up to 120#
10
2
Freaky fast!!!!
Megan Vogel
😱
Justin Peterson
Cancel
Tom Fameree
21 cals
145# snatches
4
0
Cancel