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Monday, December 21, 2015

Slither

This week’s schedule is as follows:
Mon, Tues and Weds normal hours
Thursday 5:15am-11am Rolling Schedule. Come in anytime prior to 11am for the 12 Days of CrossFitmas.
Friday Closed
Saturday Normal Hours

1.) Slither
Run 1 mile
3 rounds
25 GHD Sit-ups
20 Overhead Squat 115/85lb
Run 1 mile
2.) Pick 1 extra credit after WOD
*3.) Snatch 60/2, 65/2, 70/2, 75/2, 80/2, 85/1×3
*4.) C&J 60/2, 70/2, 75/2, 80/2, 85/1×2
*5.) Clean Pull 80/3, 85/3×2, 90/3, 95/3
*6.) Squat 75/5, 85/5, 95/4, 100/2, 105/2, 110/2
*7.) Rowing Session
10 minute warm up and cool down
Row 3 x 2000m at a stroke rate of 22 the first 1k and 24 the second 1k, 4 minutes rest between sets

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Alyssa DeNoble
29:13
21
0
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Amy Zynda
29:42 55#
Last round of GHDs was dizzy-making.
19
0
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Anna Schumacher
26:57 rx
11
0
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Anne Hoffman
33:24 55# ohs
1+mile for first mile missed the 800 marker
16
0
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Ben Hansen
32:53
17
0
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Bill Binsfeld
32:42
115# OHS, ran first mile, airdyne 2nd. 3rd round with abmat
10
0
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Bill Hoisington
32:33. 35# OHS, situps
Wod should be caller frogger.
18
1
Agreed on Frogger. I felt like a target out there!
Jordan Heider
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Brandi Binsfeld
32:30
45# OHS 2 rounds ghd, 1 round ab mat
15
0
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Chuck Brehm
23:53
21
0
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Erin Buntin
30:31
20
0
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Grace Adler
36:40 (rx weight, // GHD)
Jackson - 28:37 (95# OHS)
10
0
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Grant Soletski
30:32
1
0
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Greg Goffard
31:29 Rx
1
0
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Jamie Kemen
?? 65# OHS, mod row
got through two rounds then three-year-old emergency 💩for rd three. Finished up after 2nd row.
15
0
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Jim Koehler
27:11
abmat sit-up , 95# and row vs run
16
0
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Jordan Heider
24:41 55# OHS
mile 1: 6:57 mile 2: 7:36 All GHD situps
15
0
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Krystal Lowney
31:??
65# ohs. That wod was harder than I expected.😳
21
1
20 OHS is a LOT.
Amy Zynda
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Laura VanderKelen
28:26 65#
4
0
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Marcie Kyllonen
28:30 65#
13
0
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Marlene Hall
35:02 #55 OHS 8:09 & 8:41
17
0
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Mary Stueber
27:46 mod
Airdyne vs run. 65# OHS. 2/3 rds ab mat vs GHD.
17
0
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Matthew Luepke
30:03
1 rd GHD, 2 rds ab mat, 75# OHS
15
0
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Michelle Johnson
27:57
20
0
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Nate Hall
24:53
Ab mat sit-ups for ghd's/RX ohs
18
0
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Pam Bozec
31:53
65#, GHD to horizontal
17
0
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Paul Mantz
28:10 #75. Ab mats
6
0
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Pauly VanderKelen
25:23
15min C&J EMOM @ 225#
2
0
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Ryan Froelich
34:20 Rx
= Took off too long from CFGB
21
0
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Sam Adler
35:55 75# OHS
8
0
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Scott Adler
28:08
115# ohs, ghd's still limited mobility
11
0
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Ted Kemen
29:44 Rx
Thank you Ryan & Ty
22
0
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Theresa Rosenquist
34:00 (a scl'd mess)
1200m run/walk (e'ffn knee!), 25 Strict Knee up holds/20 Strict DB-SP (#18KB)/2k row. EC: 3x{HSH, H2R/15 GH-HE
3
0
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Tom Schmidt
27:28
16
0
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Yvonne Otero
29:54
row&bike instead of run, ab mat sit ups, 30# OHS
19
0
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