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Tuesday, December 8, 2015

OMLETTE

We have lots of gifts for you or your loved ones from CFGB this holiday season. Stocking Caps, Sweatshirts, T-shirts, headbands & Shoes. All samples hung up behind the front desk. 
Have a great Tuesday!
1.) Omelette 
Run 800m 
20 Box Jump 24/20″ 
5 Strict Muscle Ups 
15 Box Jump 30/24″ 
5 Muscle Ups 
10 Box Jump 36/30″ 
10 Bar Muscle Ups 
15 Box Jump 30/24″ 
5 Muscle Ups 
20 Box Jump 24/20 
5 Strict Muscle Ups 
Run 800m 

*2.) Row Session 
Warm up and cool down 10 minutes each 
Row 2 x 3000m row 1st @ 24 s/m and @ 26 s/m for the second. rest 6 minutes between sets 

*3.) 10 x 10m Yoke Carry, add load each round 

4.) 50 GHD Sit-ups 
note: goal is 50 unbroken. go as far as you can unbroken and finish as close to UB as possible. Keep record of how many you get through and each time you do your 50 try to break your PR.

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Alyssa DeNoble
27:57 with about a 3min phone call break
Burpee strict pu for strict mu everything else rx. First double mu and bmu! :)
18
1
Nice job!
Mary Stueber
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Amy Zynda
21:2?
Sub burpee pull-ups, bar MU from box.Box jump PR at 26' (it's a small victory, but it is mine)
16
0
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Andy Glawe
24:52 mod
5bpu, box bar mu
17
0
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Anne Holzem
29:00
1
0
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Bill Hoisington
23:56 BPU 20'24'30' BJ
14
0
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Brooke Allen
26:08
BPUs
2
0
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Chuck Brehm
18:03
10
0
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Grace Adler
23:47 (MUP; BJ 20',24',24')
Jackson - 20:18 men rx!!
11
0
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Jake Plennes
28:48
Happy with getting all the strict MU. GHD's done.
20
0
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Jennie Campshure
27:44
Burpee pull-ups and bar MU from box 20/24" box for box jumps
0
0
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Jim Koehler
21:30.
Row/20, 24 and 30 inch bj
14
0
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Jordan Heider
20:20 scaled
Up to 33' BJ. BPU instead of MUs. Bar MU with box. GHDs done. Broke twice (25 and 40).
14
0
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Justin Peterson
15:25
20
0
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Lindsey Koehler
RDCF partner WOD
My ankles/calves stopped working.
0
0
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Marcie Kyllonen
19:27 box bar mu's and half mu's half burpee pu's
14
0
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Mary Stueber
22:34
BPU for ring MU, box jump BMU. 27' highest BJ.
17
0
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Nate Hall
19:34 (failed mu's completed burpee pu's)
400# yoke carry/ghd's
16
0
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Paul Mantz
19:20 with burpee pull ups
0
0
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Pauly VanderKelen
25:12
All MU varieties felt good tonight. Note to self: focus on starting in the hollow rock position for strict MUs and throw the head through at the top of the pull. Nursing the hamstring on the runs and box jumps. 55UB GHD sit-ups
1
0
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Robin Mueller
22:42
Sub 1000 row, burpee PU att, & step ups.
13
0
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Scott Herber
23:04
burpee pullups sub strict MU
7
0
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Theresa Rosenquist
27:22 (scl'd) & Yoga at 5:20 pm!!
MU: B-S-PU/B-A-MU/BJ-BMU, BJ: 20'/24'/26', 50 GHSU: 1:54, 10×{10m Yoke Carry (empty)
16
0
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Tina Schmidt
22:36 Rx
The last 5 strict were SLOW!
18
1
You got me running faster at the end though!
Mary Stueber
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Yvonne Otero
17:43 scaled
Subbed row for run, burpee pull ups, step ups
1
0
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