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Wednesday, September 2, 2020

Quick Minute

Next week we will hit week 6 of this crazy little squat cycle and with that we will establishing 1RM Back Squats. We will have the following 2 weeks of lower intensity squats and then back at it for 3 more weeks after that. Taking care of those quads and spending some quality time on that reverse hyper should be priority numero uno. Keep up the great effort everyone!
Have a great

1.) 5 Back Squat every 4 minutes for 28 minutes @80% + 5 – 10 pound increase from last week
2.) 10-9-8-7-6-5-4-3-2-1
Start each round with a 100m run (D2D)
Deadlift 115/85lb
*3.) Every 3 minutes for 15 minutes 3 Overhead Squats @ 80%
Note: use blocks
*4.) 10 minute EMOM
Odd: 10 Strict Pull-ups
Even: 10 Strict Ring Dips
*5.) 21-15-9
GHD Sit-ups w/Medball 20/14lb
Hollow Rock

 

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Alex Ebert
9:35rx ran around the fire station and got my parter to workout with me, win!
BS @250... oh my legs.... 💀
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Breanna Zold
9:51 RX
160# BS
14
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Bruce Hoffort
5:08
How you say "scaled AF"? 215# BS
18
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Carrie Schatzman
11:28? Rx ; 105#BS
12
2
Also, Grant. You are not dreaming. This is real. :)
Carrie Schatzman
You beat me to the comment. Welcome to the whiteboard for real:)
Grant Soletski
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Cassie Christianson
7:11
215# BS
13
1
Dang girl! So strong!
Sam Carter
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Cody Stelmach
5:59 rx - 285 BS (275, 280, 285x5)
Almost lost an eye doing the wod the first time, was in round of 8 when the large banner by the garage door flew into me. Almost bled out, but sucked it up and re-did the workout. #newownerofcfgb #eyepatch #toughbreak #yikes
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9
Nice Job Cody, Today was active rest for me and I twisted my ankle on the first round.
Ian Wilson
It was wet out from early morning rain so I took it very easy. Safety first!
Ian Wilson
cRoSsFiT iS a DaNgErOuS sPoRt!!!
Kenzie Christy
Cody Stelmach
😂😂😂
Cody Stelmach
Actually, I tripped and lost a shoe on 8. Ran the rest with one shoe.
Ian Wilson
Did you develop hypothermia since it was so cold/wet that early in the morning as well????? Probably some frost bite on that foot too
Cody Stelmach
Well now that you bring it up. I just thought the truth might be a little much. Thanks for understanding and letting the truth be known.
Ian Wilson
😂👊
Cody Stelmach
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Derek Zehms
6:48 rx
11
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Eric Hansen
7:33 rx
18
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Grace Adler
10:12rx
BS 135#
14
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Grant Soletski
230/7:14
18
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Greg Goffard
9:35
245 (3), 235 (4) BS
10
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Holly Snyder
8:31 rx
BS 135,155, then 160 for the rest
5
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Ian Wilson
6:08
260# BS - extra credit with my much better half
19
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james macco
6:55 BS @ 230#
EC #3 OHS, up to 185# /// Also EC #5
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Jim Koehler
golf 18
4
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Justin Peterson
385lb Back Squats.
Last one done with the WOD in the whole class, because ded.
17
3
385!!??
Mike Cegelski
Cody Stelmach
Bruce Hoffort
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Kenzie Christy
The Chief 25 rds rx - 5+7(4), 5+3 last rd
3 RM push press @ 125 (PR) then did 1x130! // OHS @112# // 3x22 GHDSU no hollow rocks // 4x10 each lateral raise & front raise // no pull ups or dips bc i’m sore from 150 push ups hahaha
16
1
Wow, you weren’t listening to Grant at all we’re you?! 😑😆
Bruce Hoffort
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Krystal Lowney
8:31
BS 140#-150#
16
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Liz LeCaptain
7:25
200# BS / OHS EC 105-115# / 21-15-9 medball Sit ups & hollow rocks
18
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Michael Green
8:37 cus my legs no work
335# BS
12
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Mike Cegelski
7:14
260# BS EC MB GHD/Hollow Rocks
16
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Sam Carter
6:56
BS 165-170
12
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Sarah Anderson
9:13 rx
BS worked up from 145 to 160#, failed a few reps toward the end but didn’t die so it’s all good right? 🤗
11
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Sean Manion
10:20 RX
195# BS
2
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Sylvia Christensen
Second slowest of class because slow
Dips and pull-ups. 5x6 1/2 flute bridges (160#). Ghd/hollow rocks. 180# BS. Stretched and stuff
12
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Theresa Rosenquist
Off Day
0
0
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Timm Uhlmann
7:11
BS @250
4
0
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Todd Rocheleau
8 something...
Went as fast on deadlifts as a 6’4” dude could go...just so slow on the runs... Did 3 squats and my knees said NOPE
12
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Tom Fameree
6:57
255# BS
16
0
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Travis Olsen
8:00 Rx
190/195 Bs
9
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Trevor Snyder
8:02 rx
Active rest day, 185# bs. ETA Colorado mountains 2 days
13
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Troy Foley
15:35
100m run each round; 135# DL; AAB cals (x2)
13
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Yvonne Otero
6:11, 65#DL, started at 7
^115# BS
15
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