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Thursday, March 19, 2020

The Wire

Day 1 of the Corona induced class size restriction went well and on to day 2. The hour and a half gives you plenty of time for a warmup, the WOD a piece of extra credit and then some RomWod if you so wish. Please sign up below for the time slot and just keep it to your names and not your dog. Also, the nights I clean the gym I will leave the weightlifting area open for anyone that wants to lift, platform area only from 8pm-9:30pm. There will be room for 7 at that time. 
For your information I found a great tracker of the Corona Virus if you are interested in seeing the progress of this thing.
https://corona.help/
Have a panic free Thursday!
5am-6:30am
Grant Soletski 11:22AM on Mar 18, 2020
Ian 5-6:30
Ian Wilson 11:42AM on Mar 18, 2020
Paula and Holly
Holly Soletski 11:46AM on Mar 18, 2020
Kelsey schwerin
Kelsey Schwerin 1:07AM on Mar 19, 2020
Carrie Schatzman
Carrie Schatzman 1:21AM on Mar 19, 2020
Michelle Bonkoski
Michelle Bonkoski 12:00PM on Mar 19, 2020
6:30am-8am
Grant Soletski 11:22AM on Mar 18, 2020
Jamie and Dusty
Dusty Neubauer 11:28AM on Mar 18, 2020
Tim and I won’t be 20 minutes late this time. Only like 10 or so
Tim Houge 11:29AM on Mar 18, 2020
Dan Smith and I are in for 6:30-8. πŸ‘
Erin Briggs 11:33AM on Mar 18, 2020
8am-9:30am
Grant Soletski 11:22AM on Mar 18, 2020
Brad Rush aka fatty
Brad Rush 11:32AM on Mar 18, 2020
Toni Wilson
Toni Wilson 11:41AM on Mar 18, 2020
Karl Bonkoski
Karl Bonkoski 11:58AM on Mar 18, 2020
Ryan Froelich
Ryan Froelich 1:06AM on Mar 19, 2020
Hartmann
Michael Hartmann 1:57AM on Mar 19, 2020
Megan Vogel
Megan Vogel 12:03PM on Mar 19, 2020
This guy
Justin Bruehl 12:54PM on Mar 19, 2020
Grace adler
Grace Adler 12:54PM on Mar 19, 2020
9:30am-11am
Grant Soletski 11:23AM on Mar 18, 2020
Marty
Marty Figlinski 1:38AM on Mar 19, 2020
Chris
Christopher Adam 3:09AM on Mar 19, 2020
Alex Ebert
Alex Ebert 11:43AM on Mar 19, 2020
Cody
Cody Stelmach 12:25PM on Mar 19, 2020
Todd Rocheleau
Todd Rocheleau 12:30PM on Mar 19, 2020
Ashley E
Ashley Engeldinger 12:48PM on Mar 19, 2020
Fieldhouse
Brian Fieldhouse 12:49PM on Mar 19, 2020
11am-12:30pm
Grant Soletski 11:23AM on Mar 18, 2020
12:30pm-2pm
Grant Soletski 11:23AM on Mar 18, 2020
Troy + guest
Troy Foley 4:32AM on Mar 19, 2020
Sal
Sal Bertuglia 12:23PM on Mar 19, 2020
Antonia
Antonia Shanle 12:43PM on Mar 19, 2020
Brad
Bradley Boockmeier 12:45PM on Mar 19, 2020
2pm-3:30pm
Grant Soletski 11:23AM on Mar 18, 2020
Sam
Sam Carter 1:41AM on Mar 19, 2020
Lois Schumacher
Justin Peterson 12:16PM on Mar 19, 2020
3:30pm-5pm
Grant Soletski 11:23AM on Mar 18, 2020
Pete and Angel
Angel Anderson 11:40AM on Mar 18, 2020
Me!
Amaad Rivera 5:48AM on Mar 19, 2020
Me
Chris Ness 6:43AM on Mar 19, 2020
Jennifer
Jennifer Gleason 7:02AM on Mar 19, 2020
John and Becky Jenkins
Justin Peterson 8:28AM on Mar 19, 2020
5pm-6:30pm
Grant Soletski 11:23AM on Mar 18, 2020
James Mueller (he forgot his PW so I am speaking on his behalf lol)
Sylvia Christensen 1:30AM on Mar 19, 2020
Sarah Anderson
Sarah Anderson 2:05AM on Mar 19, 2020
Derek & Maria
Derek Zehms 9:04AM on Mar 19, 2020
Pauly & Laura
Laura VanderKelen 12:00PM on Mar 19, 2020
Fonzie
Nick Fonti 12:27PM on Mar 19, 2020
6:30pm-8pm
Grant Soletski 11:24AM on Mar 18, 2020
Jess
Jessica Hoisington 1:00AM on Mar 19, 2020
Me and Bets ✌🏼
Grant Soletski 2:43AM on Mar 19, 2020
Brock
Brock Andrews 5:15AM on Mar 19, 2020
Barb and Jayme Kaiser!!
Grant Soletski 8:44AM on Mar 19, 2020
Jennifer
Jennifer McFall 12:31PM on Mar 19, 2020
8pm-9:30pm (WL only)
Grant Soletski 11:24AM on Mar 18, 2020
Father, son & daughter
Donn Johnson 12:23PM on Mar 20, 2020
1.) The Wire
3 rounds
50 Double Unders
30 Alternating Dumbbell Hang Power Clean & Jerk 50/35lb
20 GHD Sit-ups
*2.) 1-1-1-1-1 Push Jerk, establish session 1RM
note: rest as needed
*3.) 40’ Sled Push 45/25lb
40’ Sled Pull 90/45lb
Note: Use rig to support feet when pulling
*4.) 20 minute EMOM 1 Clean & Jerk @70%
*5.) 3 rounds
10 Bent-over Dumbbell Row, heavy  (10 each arm)
15 Reverse Hyper
At Home
1.) 17 min AMRAP
8 Alt. Pistol Squats (single leg squat to your couch/chair)
8 Ninja Roll Ups
8 Handstand Pushups (don’t kick through your drywall, or put your knees on the couch and pike into handstand pushup position)
25 Jumping Jacks
2.) 3 Rounds
:30 Scorpion Stretch, per side
:30 Spider-Man Stretch, per side

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Cody Stelmach
10:29 RX
Hit at least 35 unbroken DU all 3 rounds! Hell yeah 🀘
4
1
I'm very excited to try and beat this time.
Grant Soletski
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Dan Smith
12:35
C&J
0
0
Cancel
Derek Zehms
8:57 rx
2
0
Cancel
Dusty Neubauer
Faster than Ian
6
3
Somebody is lying......
james macco
πŸ˜†
Theresa Rosenquist
🀣🀣
Derek Zehms
Cancel
Erin Briggs
12:26.
All the romwod.
5
0
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Erin Buntin
5rd bc 3rd was clearly not enough
Sub weighted sit-ups for GHD (50ct)
1
0
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Grace Adler
11:33
30# DB. EC: 10 bent row 35#(2) 45#(2), 10 reverse hyper on ghd, 10 hip ext, 4 rounds
4
0
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Grant Soletski
10:22
YikesπŸ‡ΊπŸ‡ΈπŸ‘ŠπŸΌ
0
0
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Ian Wilson
Faster than Dusty
6
3
Somebody is lying.....
james macco
πŸ˜†
Theresa Rosenquist
Hmmmmmm
Derek Zehms
Cancel
Jennifer McFall
10:20 SU, 25lb DB, abd SU
0
0
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Justin Bruehl
8:11
Wholly post wod lactic acid. Quads cried a little
3
0
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Laura VanderKelen
9:28
1
0
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Megan Vogel
9:01
Sled push/pull x 5 rounds. Glute ham/row.
4
0
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Pauly VanderKelen
Snatch: 95,115,135,155,175,185,195,200, failed @ 205#
2 rounds of 10 315# DL, 20 5.5" deficit HSPUs, 30 95# Front Squats from 3-15-20 complete in 10:33 / "The Wire" complete in 9:08.
0
0
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Theresa Rosenquist
ALL the Crossfitty things at home
3x{DKB step ups(#18)/L-sits/Gob Sq(#26)/HSH/GHHE/neg. Pull-ups. ->> 4x{150 SU/100 ft. SB carry (#65)/8T2B.
4
0
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Tim Houge
Slower than Ian and dusty combined
C&J at 175
4
1
πŸ˜†πŸ˜†
Theresa Rosenquist
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