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Wednesday, December 23, 2015

Hack

Joe from Aurora will be in Wednesday morning from 6:30-7:45am to help you get checked out before the holidays!

Please remember even with all the dedication to your diet and training it’s ok to have cookie or a piece of grandma’s pecan pie. It really is, you won’t die. Just try not to eat it all.

1.) Hack
14 minutes to accomplish
1000m Row
40 Chest to Bar Pull-ups (scale with strict pull-ups)
21 Back Squat 185/120lb
40 Deadlift 135/95lb
ME cal Row
*2.) Power Snatch 60/3, 65/3, 70/3×2, 75/3×2 80/1
3.) Front Squat 7/4, 80/3, 85/3, 90/2
Note: front squat percentage based off of 1RM C&J

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Yes
I actually WODed
7
0
Nate Hall, Anna Schumacher, RaLinda Lamberies, Steve Kaster, Sylvia Christensen, Matthew Luepke and Pauly VanderKelen
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Alyssa DeNoble
39 DL
Up to 150 fs, up to 90 snatch
22
0
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Anna Schumacher
30 Cals and up to 200# FS
My feats of strength in honor of Festivus
10
0
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Ben Hansen
25 DL (155 BS)
20
0
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Bill Binsfeld
20 DL
Up to 275x2 FS
13
0
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Bill Hoisington
25 dl 155/135#.
FS 135-165#
9
0
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Billy Lowney
43 Cal 275 fs
11
0
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Brandi Binsfeld
3 cal
95# BS 65 DL. Blue band for PU. 145# FS 20 #PR
13
0
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Charlie Spry
3 cal
21
0
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Garrett Lowney
66 Cals
14
0
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Grace Adler
39 DL rx
Up to 140# FS
11
0
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Grant Soletski
22 cal
1
0
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Greg Goffard
1 cal
scaled to strict pu's during (P)
11
0
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Jim Koehler
37 DL. rx
205# FS
9
0
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Krystal Lowney
2 DL
85# on BS and DL
20
0
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Laura VanderKelen
40 DL at 14:01, rx except 105# squats
6
0
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Marcie Kyllonen
40 cals... 85# bs
up to 100# fs
9
0
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Marlene Hall
5 DL (85#BS & DL)
16
0
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Mary Stueber
11 BS 95#
Better form on the row. Big kip on the C2B. Up to 115# FS.
20
0
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Matthew Luepke
17 cal
Banded strict pull ups, 165 bs, rx dl, air done for 1 mile and calories
2
0
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Michael Green
11cal RX
205#fs. Thanks rece n T for getting me further on my MU'S almost got one!!
20
0
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Michelle Johnson
32 DL
19
0
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Nate Hall
24 cals rx
3 pos snatch work
21
0
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Pam Bozec
7 DL
C2B, 85# for squat/DL; FS what ever KL put in her bar!!!
16
1
I think we went up to 105#?!
Krystal Lowney
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Paul Mantz
30 DL Scaled BS to 135
205 FS Hard to C & J after 40 chest to bars
13
0
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Pauly VanderKelen
30 calories
5x5 front squat @ 245#
0
0
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RaLinda Lamberies
28 dl
Kpu/120 bs/95dl finished dl after x 50 ghd
7
0
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Ryan Froelich
21 BS (155)
Up to 170 FS
20
0
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Sam Adler
26 DL, rx
Up to 135# fs
9
0
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Scott Adler
42 cal (125# bs & dl)
Jackson 25 cal (135# bs, 115# dl)
8
0
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Steve Kaster
37 cals. Sub ring rows for C2B. Rx weight
A Blessed Holiday season to all
19
1
🎄You too Steve!! 🎄
Theresa Rosenquist
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Sylvia Christensen
30 DL Rx
105 snatch
14
0
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Ted Kemen
3 cals
170# FS
20
0
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Theresa Rosenquist
9 cals (1+ mi -AD/#105 BS)
(AD until Kayla fin8shed row/C2B/#105/#95 UB-DL/9 cals), FS: #95/105/115/120, Sn: #55/60/65/70 (tech!)
12
1
I feel like you're speaking a different language! I need help with abbreviations ;0)
Tina Schmidt
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Tina Schmidt
24 cal; up to 185# on FS
Not sure I'm happy about getting back to the rower...ugh!
12
0
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