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Tuesday, November 22, 2016

Heave

This week schedule is as follows Tues & Weds normal hours, Thursday closed (run the Turkey Trot) and Fri we will be doing the WOD Clovis fro 8am-noon. Last start time is 10:30am. 10 miles and 150 Burpee Pull-ups partitioned however you wish and if you desire get a partner or more to complete it as a team. 
Have a great Tuesday!
1.) Every 2 minutes for 12 minutes 2 Front Squat
note: start at 70% 1RM add load each round
2.) Heave 
3 rounds
21 Chest to Bar Pull-ups
400m Run
*3.) Starting at 65% of your 1RM Clean & Jerk complete 15 reps working up to a 1RM Power Clean & Jerk
*4.) 3 rounds
Row 500m
25 GHD Sit-ups
25 Hip Extensions

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Adam Shirek
13:37 banded
275 -345 FS failed 365 final round
11
0
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Amanda Zeamer
16:15
Green band, 1 run and 2 500m rows, fs up to 135 for a pr, came back for ghds and power clean and jerk pr to 115# (probably had more)
24
0
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Andy Glawe
16:08
Up to 235 FS, butterfly c2b for first time
22
2
Congratulations!!!💪💪
Cindy Opichka
Nice!
Robin Mueller
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Angel Anderson
12:28
Green band, 1 mile air dyne instead of run. Front squats up to 125# (forgot to add load the first 4 rounds- sleep deprived) 😝
3
0
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Angela Cervantes
100# front squat the last two started at 65% 16 minutes wod
10
0
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Antonia Shanle
14:09
197# FS PR..I'll get you 200! 😤
15
4
Thanks you too!!
Antonia Shanle
Hahaha YAY! I bet they were so happy lol
Antonia Shanle
Girls bought their gumballs today :)
Hilary Krueger
You go girl! 👊🏻
Jenna Hanson
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Bill Binsfeld
14:26
Banded for 2 rds. Failed 305 FS.
11
0
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Bill Hoisington
15:25 blue band 9,5,4 without
185-255#fs 65-105 sp 10,8,5,1
19
0
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Brittany Nohr
15:24
Green band c2b 160 front squat
10
0
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Cassie Christianson
14:06
Up to 175#FS. So sore... hard to move today... 😟
7
0
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Charlie Spry
14:23, FS275->350
Lily 12:20 low bar supine PU. FSx2->80, new 1rm 85#
24
1
Woo! Go, Lily!
Anna Schumacher
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Chris Ness
315 fail 11:19 RX
10
0
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Chuck Brehm
7:59
275 -> 375 (1 of 2)
25
0
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Cindy Opichka
15:33
2 green +1 red at end 😒. FS up to 145. EC C&J up to 95, 3rds row/GHD/hip XTsions.
11
0
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Derek LaBonte
7:26
FS 235# -> 320# (1 of 2)
25
2
Dude. Nice work.
Ted Kemen
Thanks Ted!
Derek LaBonte
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Grace Adler
13:21rx
Up to 135# FS (knees not happy)
9
0
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Greg Goffard
15:47 sub 500m row for run
175# through 235# fs
7
0
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Jamie Neubauer
14:33 RX
FS up to 155# x 2 - (5# FS PR) - wish I would have went heavier, felt good
20
0
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Jenna Hanson
13:37, used red band with 50% of C2Bs
115 - 165# FS - 10# PR!!! 💪🏻 Worked on butterfly PU, thanks T 😉
22
1
Yay good job!!
Antonia Shanle
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Jenni Phillips
10;36 rx
FS 150# (5# PR)
5
0
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Jennie Campshure
15:55
Blue band C2B Up to 125# for FS
5
0
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Jill Schumacher
115# fs. 12:33 sub 500m row for run. Jumping c2b pu
1
0
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Jim Koehler
15:28
FS/2 up to 265#. 290#/1 PR
10
1
You were approaching elite today! 🏃🏽
Sylvia Christensen
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Kalen Fischer
7:36 RX
185-335 old one rep for a double tried 1@ 345 failed
2
0
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Laura VanderKelen
11:28 rx
Fs to 160#; power C&J to 130#, only got 8 reps ran out of time. We need a coach until 8:15 ahem, Grant ;)
8
1
Preach it Laura!
Pauly VanderKelen
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Marlene Hall
125 FS. 10:03 CTB with band sub airdyne for run
9
0
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Michael Green
12:19
Fs up 2 275# 10lb pr
15
0
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Michael Hartmann
10:38
1
0
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Michelle Johnson
14:26
175 x 2 FS; 185 FS PR
24
0
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Mike Rusk
14:48 green bandz
135-185#fs
17
0
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Nate Hall
11:31
335# FS x 2 (10# FS PR)
20
0
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Paul Mantz
Sick 😷
15
0
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Pauly VanderKelen
9:37
FS: 185,205,215,225,235,245# / Power C&J: Triples @ 135,155,165,185,195, double @ 205#
1
0
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Reagan May
17:59 PUs
Had to do them as singles, but considering it a win for my shoulder! FS: 110 up to 140# too conservative.
12
0
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Robin Mueller
10:43, banded & airdyne
155# FS
0
0
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Ryan Kyllonen
9:20
280 FS
8
0
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Ryan Vidmar
11:05
255 failed on second rep
1
0
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Sylvia Christensen
180# FS PR | 12:43
Took it slow on run bc tweaky knee and squeaky foot. Also worked on stringing together butterfly C2B- few were successful until it became a painful chin to bar. Up to 160# PC... failed PR attempt at 165#
15
1
Yaassss get it!
Antonia Shanle
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Ted Kemen
11:15
135-195#FS
19
0
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Theresa Rosenquist
13:24**
**Scl'd: 1/2 mi on Airdyne/thin red band asst C2B 2/3), FS: 95/105/115/125/130/135😄 Post: 3×{10 BP/10 BOR/25 GH-HE.
14
1
Yay!!!💪💪💪
Cindy Opichka
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Tina Schmidt
9:39 Rx
FS up to 205#
16
2
So I definitely ended up hitting my chin on the C2B 😁 #karma
Sylvia Christensen
I'll never mention such a thing again!
Tina Schmidt
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Ty Krueger
7:30
Front squats up to 335 then one at 365
4
0
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Tyler Shaw
8:55
275 front squat
20
0
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Yvonne Otero
17:27, black band
Started too light on FS, whoops! up to 90#
13
0
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Zach Campshure
11:28
Fs 225x2
7
0
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Zach Nasto
7:08
225 -> 305
14
1
Moving kid!!
Ty Krueger
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