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Friday, January 15, 2021

Bring a Friend Friday! Mr. Herlihy

In case you’ve forgotten, every Friday we allow our members to bring a family member or friend that is new to CrossFit to see what it is all about. Also, if your friend joins the gym, you each get 15% off your next month of membership!

Metcon:
17 Min AMRAP
10 GHD Situps with Medball 20/14lbs
15 Box Jumps 24/20”
20 Wallballs 20/14lbs
25 Groiners (hands must leave ground)

Mobility:
2 min Frog Stretch
2 min Banded Hip Flexor Stretch, per side
3 min Saddle Stretch

Accessory Work:
Bench Press (Power): 65% – 5×5 (E 90sec.) (max effort last set)

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Breanna Eger
3+12, only mod was no WB with GHD
12
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Carrie Schatzman
3 + 3groiners-mods: abmat SU w14#; box step ups, 10#wall balls
7
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Cody Stelmach
4 + 46 (1 groiner) rx
Yikes x 69
7
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Eric Hansen
3 + 15 stepups mod
10 SUs 20#db, 15 stepups, 20 squat 20#db, 25 cal bike
12
0
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Grace Adler
4+15 box step ups
Abmat sit up with 14# WB, box step ups.
9
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Grant Soletski
3+7 groiners.
Yuck and nice job Manion👊🏼🇺🇸
9
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Greg Goffard
3 + 1 BJ
6
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Ian Wilson
5 Rounds - should have vested like Macco
12
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james macco
3 + 29. Round 1 w/20# vest then I removed it cuz I needed to breathe.
11
8
Vest! Yes!
Ian Wilson
I’m always striving to channel my inner Ian......in CrossFit, work and of course love making.
james macco
That makes Lisa a very lucky women
Ian Wilson
Justin Peterson
Yes Ian, I agree she’s lucky but she pays you the highest compliment by whispering your name while in the throes. I’m fine with this.
james macco
Mike Cegelski
Cody Stelmach
Yeah she does. Yes you are.
Ian Wilson
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Jenny Wesolowski
3 + 19 groiners. Scaled to Ab mat sit ups w ball.
6
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Kenzie Christy
120/100 row 90 WB 60 c2b however u wanna - 14:16rx w 5 rds
2x6/4/2 175, 200, 225 5 rds 1 p clean from hh 1 from hang 1 from low hang - up to 145 scap pulls and strict hspu practice GHR and rev hypers
7
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Kevin Hansen
Lifting day
Back Squats up to 335x5 // Deficit DL’s from Monday at 315
11
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LAURIE MARTINEZ
3 + 10 GHD + 1 BJ, 6# wb GHD, 12# WB, after 1st rnd breaks needed for WBs and groiners!
1
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Liz LeCaptain
4 rds
11
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Mike Cegelski
Rx+ Rest Day w/Vest
11
5
Your Vesting and Resting - best of both worlds
Ian Wilson
Fuck yeah👊🏼🇺🇸
Grant Soletski
Cody Stelmach
Better then just doing the strength and skipping WODs Cody
Mike Cegelski
🤣👏
Cody Stelmach
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Pauly VanderKelen
Snatch up to 185#, then 10 Snatch Pulls @ 225#
C&J up to 255#, then 10 Clean Pulls @ 275# / 4x25 Lying Leg Lifts / 3x12 each side Oblique Twists with blue band / 4x10 Around the Worlds with 10, 15, 17.5, & 20# in each hand / Sauna!
0
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Sarah Anderson
4 rounds even 👍🏻
6
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Sean Manion
4+1 RX
160 bench 15 reps on the last set
7
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Sylvia
3 and a groin R (16# ball)
12EMOM 10 pushups, 12 weighted sit-ups (fun fact- 2 weeks ago I needed 1:30 to accomplish this so that’s fun!) 4 rounds: 5 tempo BS + pause (155-175), 8 lateral dumbbell lunges (35#), 10 box step ups with 2 30# DBS/24in box. Pain.
5
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Theresa Rosenquist
3R -> 21/25 eff’n groiners! **
SO close! **Mods: #10 MB, == GHSU, 20 stepups around 12” step. Extra mobility pre&post.
9
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Tom Fameree
4
11
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Trevor Snyder
3+2 ghdwb rx
6
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