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Friday, December 11, 2015

Swashbuckler

The website is getting the kinks out slowly but surely. If you haven’t already got signed up please do so soon. If you happen to have any issues please email us info@gbcrossfit.com and we will forward them to Ben. Please wish Coach Ty and all the lifters participating in the Brew City Open good luck this weekend. Have a great Friday.
1.) SwashBuckler
3 rounds of:
3 minute AMRAP
12 Back Squats 95/65lb
14 Back Rack Lunge 95/65lb
12 Push-ups
rest 3 minutes
*2.) Power Clean 65/3, 70/3, 75/3
3.) Front Squat 75/4, 80/3×2, 85/2×2, 90/2
*4.) ME Shoulder Taps in 5 minutes
note: Free standing is the preferred method but if unable use the wall

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Alyssa DeNoble
1+10lunges/1+14 lunges/2 rds
Up to 150# fs
16
0
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Amanda Zeamer
1 + 8 lunges, 1 + 1 lunge x 2, 90 fs, rx weight
12
0
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Andy Glawe
1+3sq, 1rd, 1rd RX+ accidentally
115# didn't pay attention to weights, up to 250# fs@90%
13
0
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Anne Hoffman
2 +5BS, 2, 1+13lunges
up to 145# FS
13
0
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Brandi Binsfeld
1 + 10 squat, 1+ 7 squat, 1 + 5 squat
115# FS
1
0
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Cole Cravillion
2+5 squats, 2, 1+5 pushups
Up to 250 front squat
14
0
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Erin Buntin
2+8L; 2+9L; 2+6L
Up to 155#FS
18
0
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Grace Adler
2/2+1bs/2+2bs rx; up to 155#FS. Jackson-2/2/2 wms rx; up to 144# FS.
8
0
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Jake Plennes
2+9sq, 2+8sq, 2+6sq
FS up to 260#
1
0
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Jamie Kemen
1+12L/1+7L/1+7L rx
up to 135# FS
17
0
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Jim Koehler
1 + 7,8 and 9 Lunges
235 front swuats
15
0
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Lynn Heupel
1+3sq, 1+2sq, 1+1sq. 55#. first time on the white board!
12
0
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Marcie Kyllonen
1+9push ups/2rds/2rds
up to 100# fs
15
0
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Mark Davis
1+9L/1+6L/1+2L 65#
Up to 155#FS 115#PC strict pu's
15
0
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Marlene Hall
1 rd 10 lunge/1 rd 5 lunge/1 rd 5 lunge RX
12
0
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Mary Stueber
1+7L, 1+10L, 1+9L
Up to 115# FS
19
0
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Michael Green
2+4squats1+10lunges1+2lunges
Fs up to 225# pr
9
0
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Nate Hall
2 rds/ 2+12 bs/ 1 + 14 lunges
FS ^ 245
16
0
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O C
2rds/2rds/2rds
FS 205
9
0
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Pauly VanderKelen
2+2 BS / 2+1 BS / 2+2 BS
5x5 Front squat @ 235# / Hamstring is feeling better
0
0
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Ryan Froelich
1+8PU/10L/9L (Rx)
Up to 170 FS (unhappy knee)
5
0
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Scott Adler
2, 2+3bs, 2+3bs
Stopped at165# fs
6
0
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Sylvia Christensen
1+5 pu/ 1+7 lunges/ 1+10 lunges
Did some lifting
10
0
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Theresa Rosenquist
1 thru 7 pushups/2/2 (scl'd)
Un-wvt'd lunges, FS: #65×5/85×5/105×3}×3/115×2}×2/125×2, 50 GHSU: 1:50, 5'ME-ST: 67, Yoga
14
0
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Tina Schmidt
2/2/2
FS up to 175#
12
0
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Tyler Shaw
2+8 lunges/2+9squats/2+3 squats
14
0
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Yvonne Otero
present.
50# fs
6
0
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