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Friday, August 19, 2016

Shine

We’re having a lot of our athletes graduating On Ramp lately so you’ll be seeing quite a few new faces. 
Go out of your way to help someone if they look confused or have their hands in clean grip when we’re setting up to snatch. 
This will help you get to know someone and help prevent them from dropping the bar on their face and dying. 

Happy Friday!

Dropping the bar on their face and dying 😂 Oh goodness
Angel Anderson 3:19AM on Aug 19, 2016
Don't you go dyin on me!
Brian Toole 3:40AM on Aug 19, 2016
1.) Every 2 minutes for 10 minutes 3 Deadlift 
Note: start heavy 80% 1rm range then add load. 
2.) Shine
21-15-9
Unbroken Thrusters 115/85lb
Handstand Push-ups 
Note: if you break the thrusters start over at zero. Rest the bar in front rack or overhead acceptable. 
*3.) for time
50 GHD Sit-ups 
50 Push-ups 
Note: chest to the ground, crotch off of ground and full lockout on top. Not hand release
*4.) 2 mile run with vest

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Alyssa DeNoble
9:11
^215 DL
9
0
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Amanda Zeamer
home wod
strict pull up work and some mobility
5
0
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Andy Frelich
8:36
12
1
I told you Justin would go unbroken throughout!
Nate Hall
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Angel Anderson
14:43 aka too long
45# thrusters. 1 abmat HSPU. DLs ^to 150# Day 5 in a row, should've rested.... 😝
3
0
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Anna Schumacher
6:15
Deadlifts up to 300#
5
0
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Anne Hoffman
17:18 65# 1 mat for 21/1 mat +10# plate for 15&9
Up to 240 DL
3
0
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Anne Holzem
8:13 scaled
55#, hspu from box / DL - 110-140# / ugh...still feel weak
2
0
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Brandi Binsfeld
Forgot time. 55# thrusters 2-3 ab mats for kipping hspu
155-205# DL X 3
6
0
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Charlie Spry
15:10 65# and 2plates+mat. Not a fan.
DL good at 455, 3rd rep of 475 left the ground but back said please no.
14
1
Sheesh, 475# is my warm up! 😂😂
Angel Anderson
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Cole Cravillion
11:24
Dl up to 425
11
0
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Jill Schumacher
7:50 #35 thrusters hspu from box. DL #150
1
0
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Jim Koehler
9:26 75# and 2 abmats
315# DL
7
0
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Justin Peterson
4:52 Everything Unbroken
Up to 395lb deadlift
7
2
Holy shit
Nate Hall
What!!!!
Chris Ness
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Krystal Lowney
9:38 55#
1 mat HSPU. DL 155-180#
8
0
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Laura VanderKelen
Much needed rest day to give my sore body a break 😝
12
0
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Liz Goetz
14:23
70# thrusters / thin 10# plate + mat. DL 170 - 205#
3
0
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Marcie Kyllonen
8:20 75#
125# bs sub for dl's
10
0
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Marlene Hall
7:41 55# HSPU from Box DL up to 195#
5
0
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Michelle Johnson
12:42 RX
Up to 235# DL
13
2
RX...good for you, ouch!
Krystal Lowney
RX?! You're a beast!! 👊🏼
Angel Anderson
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Nate Hall
9:25
415 DL not touch and go/50 GHD's and push-ups
12
0
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Paul Mantz
Rest
9
0
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Pauly VanderKelen
Rest Day
0
0
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Rachel Meyers
12:35? #55. Hspu 1 mat and #15 plate DL up to #165 20 min bike ride
11
0
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Ryan Froelich
14:00 (95 T/strict HSPU)
^255/265 fail (95% PR)
12
0
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Ryan Kyllonen
13:11 RX
365# DL
6
0
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Sylvia Christensen
12:48 🌝
245# dl. 18:01 2 mile run with vest. 6:40 50 GHDs + 50 pull ups (push ups hurt shoulder)
8
0
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Theresa Rosenquist
10:56 (scl'd)
#55 Thrusters/#10 & 1AM (shldr held up!!) DL: #255. EC: 50 GHSU/50 pushups (35 BK), NFT.
7
0
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Tina Schmidt
7:35, DL up to 255#
That workout made me question why I do CrossFit. Bleh!
12
0
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Yvonne Otero
10:33 45#, hspu from box
DL up to 165#, then did one at 185# for a 10lb PR!! Woohoo!
10
0
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