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Wednesday, May 11, 2016

Columbus no. 9

Last chance to pre-order regional t-shirts. Just click on the store tab and order right from there. Putting the order in first thing in the morning. 
I hope you are all enjoying your training as of late. I know between myself, Justin and the rest of the staff sometimes we just sit back and watch in amazement during the WODs. We also discuss the fact that coaching you has become more work now that we need to start watching you with a microscope and a fine toothed comb. So thank you for helping us all become better coaches and thank you for becoming a fine group of kick ass athletes.
Have a great Wednesday.
What's the thruster weight por favor
Laura VanderKelen 1:11AM on May 11, 2016
Sorry 95/65
Grant Soletski 2:49AM on May 11, 2016
1.) Back Squat 5 x 3, 20 minutes
2.) Columbus no. 9
21-15-9 Thrusters 95/65lb
4-3-2 Rope Climbs
*3.) Power snatch 60/2, 65/2, 70/2×2, 75/2×2, 80/2×1
*4.) C&J 60/2, 65/2, 70/2, 75/2×2, 80/2, 85/3×1
*5.) Snatch Pull 80/3, 85/2×3, 90/2×3, 95/3
*6.) Front Squat75/2×3, 80/2×3, 85/2×3, 90/2×2
Note: front squat percentage based off of 1rm c&j
*7.) 16 minutes:
30 cal Airdyne
40m Sled Push, heavy
30 GHD Sit-ups

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Alli Nowak
12:32 Rx
Push press 5x3 up to 100#
14
0
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Alyssa DeNoble
6:47
185 bs. Snatch work.
2
0
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Amy Zynda
10:46
105-135 back squats. I did a lot of standing around sucking wind and I'm not ashamed.
16
0
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Andy Glawe
8:40
Last round unbroken
25
0
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Anna Schumacher
9:51 legless
Up to 275# BS and up to 135# power snatches
17
0
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Brandi Binsfeld
9:49
145# BS
17
0
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Brian Toole
12:54. 75#thrusters.
Second round last two rope climbs did 6 rope pulls to sub. Shouldn't have
24
0
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Cassie Christianson
6:49
Bs up to 195# power snatch up to 100#
12
0
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Cole Cravillion
7:59 rx+
All Legless, Squats up to 385#
26
3
you are the man!
Jim Koehler
Legless squats, now that's impressive! ;)
Jordan Heider
lol Jordan
Sylvia Christensen
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Derek LaBonte
4:45; 325#
12
1
Fast!!!
Sylvia Christensen
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Erin Buntin
6:20
BS 175 - 230# (5x3)
18
0
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Grace Adler
9:45 rx
205# BS
14
0
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Grant Soletski
325/7:46
Power snatch went well/airdyne,sled 120,ghd 2+2ghd
16
0
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Jamie Kemen
9:56rx
135-175 squat 5x3
17
0
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Jay Roberts
7:04 75# 245# BS
5
0
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Jim Koehler
12:00. 2 pood kb carries for rope climb....3,2,1 laps
up to 285# bs 5x3
16
0
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Jordan Heider
12:34 rope pulls/climbs, thrusters 75#
BS up to 210#
16
0
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Justin Bauer
6:21
315 BS
25
1
Nice job!!!
Jim Koehler
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Justin Peterson
4:07
Up to 335 squats
21
0
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Laura VanderKelen
7:07 rx (unbroken thrusters!!) lol
Bs to 155#, 3 rounds of air dyne/sled/ghd - took me 21:03
10
0
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Marcie Kyllonen
6:16 rx
135# bs
15
0
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Marlene Hall
12:05 55# 150# squats
23
0
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Mary Stueber
12:11 Rx
185# BS
24
0
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Michael Heim
300 squat/5:13 Rx
6
0
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Michelle Johnson
6:38
205# x 3 BS
10
0
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Pam Bozec
14:49 Rx
85-155 BS; 50 sit-ups
15
0
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Paul Mantz
9:21 Rx. # 325, 30# PR
24
0
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Pauly VanderKelen
Rest Day
Needed to work until 9:00 p.m. Hopefully the last time working that late for a while.
0
0
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RaLinda Lamberies
10:12 RX
all ub thrusters BS 105-152.5
20
0
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Rebecca Smith
175BS, 8:42 WOD
Rope Pulls.
6
0
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Robin Mueller
9:50, 55# T
Up to 185#BS 5X3 & 105# C&J
0
0
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Ryan Froelich
8:07
Up to 200# BS (5x3)
24
0
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Ryan Kyllonen
185, 225, 245 ,275 ,285 dumbell cleans 25# farmer carry 75# 10:02
8
0
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Ryan La Count
7:57 RX
395#
3
0
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Sam Adler
11-12 ish rx
Up to 195# bs
12
0
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Sam Carter
6:55
185#BS, Power Snatches and C&J
25
0
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Steve Schaefer
11:57, 215 bs
10
0
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Sylvia Christensen
7:13 | 185x3 bs
Sub 1.5pood farmer carries (3,2,1 laps) for rope climbs (thrusters/carries unbroken yay) 105# power snatch (many 110# attempts). #7 ec- 2+30ish meter sled
12
0
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Theresa Rosenquist
10:4too long!
Me & the foot locks were @ odds today. Ugh! Arms!!! #20 DB Thrusters. BS: 135/140}×4 Pre: all the rehab & basics}×3
19
0
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Ty Krueger
4:18
Up to 405# squats
28
0
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Tyler Shaw
4:50
322 backsquat should of gone 3# heavier
21
1
Were the plates falling off again? Get it together!!!
Sylvia Christensen
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Yvonne Otero
9:13, 35#
PR:Climbed rope all the way to the knot for first time! BS 135#
11
0
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Zach Campshure
10:57
255 bs
9
0
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