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Monday, March 21, 2016

Goon

You have the option of doing 16.4 today during regular classes and open gym. Please have a judge lined up or talk to one of the coaches prior to class so they can try and connect you with someone. 
Spring is slowly showing her pretty face so we will be getting outside more often. Please remember to keep a sweatshirt and a stocking cap available in case the temp gets a little cool. 
Besides that I want to wish you all a great week ahead. Make the most out of it!
1.) Goon
Run 800m
21 Ground to Overhead(G2OH) 135/95lb
Run 800m 
15 G2OH 135/95lb
Run 800m
9 G2OH 135/95lb
*2.) 3 Rounds 
24 GHD Sit-ups
17 cal Airdyne
*3.) Snatch 60/2, 65/2, 70/2, 75/2, 80/2, 85/3×1
*4.) C&J 60/2, 70/2, 75/2, 80/1, 85/3×1
*5.) Row Session
Row 3000m @ 26 s/r rest 3 minutes then Row 500m AFAP 

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Alli Nowak
24:21 Rx
Wow I need to start running again.
10
0
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Alyssa DeNoble
20:31
20
0
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Amy Zynda
16.4 143 RX
That was horrifying.
12
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Andy Frelich
21:00 Snatches
22
0
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Angela Cervantes
23:53 55#
8
0
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Anna Schumacher
18:50
Snatches up to 145# and c&js up to 190#
11
0
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Anne Hoffman
16.4 147 RX
10
0
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Anne Holzem
28:25 mod
65#cj; 800, 400, 400
14
0
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Ashley Rusch
Ashley Rusch
16.4 - 181 (11:17 cal)
19
0
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Bill Binsfeld
20:19
135#, Ran first leg, airdyne for 1 mile for next two Rds
11
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Bill Hoisington
24:14 #95
23
0
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Brian Toole
20:23. 95#
9
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Carli Stueck
24.24 RX Weight, rowing
Atleast I showed up 😂
5
0
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Chris Ness
19:35 Rx cold outside
12
1
I win
Sylvia Christensen
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Derek LaBonte
15:59
Snatch up to #205; 3 rds 24 GHD's and 17 cal airdyne 5:33
8
0
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Eric Hansen
2x:16 115#
20 or 21 min?
24
0
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Erin Buntin
186; 8:22
+8 improvement; same row
30
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Grant Soletski
18:44 Snatched whole thing
ghd/airdyne done crushed a games athlete in the process.
13
3
Your snatching was really nice and fast!
Theresa Rosenquist
slightly impressive.
Sylvia Christensen
He owns a gym...!!
Todd Rocheleau
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Hilary Krueger
21:19
55# snatches
12
0
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Jason Nobles
181 @ 10:31
16.4
11
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Jim Koehler
18:16. rx wt, row vs run
12
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John Koenig
165 Rx
165. One of the tougher workouts for me. But after snatching a barbell one handed last week it was nice to be able to perform all the movements!
17
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Kayla Duchateau
Bro'd
14
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Krystal Lowney
22:07 75#
17
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Laura VanderKelen
22:11 rx
Snatch up to 95# (hit that twice, pretty happy)
2
0
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Lindsey Koehler
16.4 - 153 Rx
8
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Marcie Kyllonen
19:13 Rx
13
0
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Marlene Hall
21:08 65#
17
0
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Mary Stueber
163 +11
25
1
Nice improvement!!!
Krystal Lowney
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Michael Hartmann
16.4 165 Rx, finished row @ 10:10
8
1
no on to those HSPU. 😊
Theresa Rosenquist
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Michelle Johnson
174/ 9:10
+3
21
0
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Nicole Lindquist
25:ish
85lbs. Running sucks #DYING😷😷😷😷😷
7
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Paul Mantz
19:25 it was cold and dark
15
0
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Pauly VanderKelen
17:00
Worked up to 185# snatch / GHD sit-ups and AirDyne complete in 5:45
0
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RaLinda Lamberies
21:51 85# CJ
Awesome start to morning...run and power cj :)
18
0
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Rebecca Smith
25:07rx
3rd 24SU and 17 cal airdyne
22
0
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Robin Mueller
19:08 65# & row
Up to 105# C&J
16
0
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Sam Carter
21:33
Snatches
21
0
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Sarah McKee
23:32
55# 400 m run instead of 800m
20
0
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Sylvia Christensen
21:52
13
0
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Theresa Rosenquist
16.4 re-DONE! 206/9:16
Behold the POWer of the DL.
9
0
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Tina Schmidt
16.4--208 (3 better)
10
1
elite athlete
Jim Koehler
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Tyler Shaw
19:13
15
2
Twinsies
Marcie Kyllonen
more like slowsies.
Grant Soletski
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Yvonne Otero
16.4 scaled, 141 (31 cal)
Balls.
17
1
Lol! you gave it a really nice push!! Yay new WB focus. 😊
Theresa Rosenquist
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