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Wednesday, December 21, 2016

Krampus

Nice job to Emma and Josie tonight for their performances at the Weidner Center. West De Pere has a fine music program and it showed tonight. This Saturday is Christmas Eve and we will be doing the 12 Days of CrossFitmas from 7am-noon. Notice we’re opening the doors a little early so we can get those of you traveling or going to the game out with plenty of time. 
Have a great Wednesday!
1.) Every 2 minutes complete Snatch Complex Floor to hang, floor to High hang, snatch, 3x Overhead Squat. add load each round
2.) Krampus
Row 500m
21-15-9
Squat Clean Thruster 115/85lb
Box Over 24/20″
Row 500m
*3.) for time 
50 alternating Dumbbell Snatch 75/55lb (power)
50 GHD Sit-ups
50 Burpees
*4.) 3 rounds 
10 GH Raise
15 Reverse Hyper
10 Freestanding Handstand Push-ups
note: scale with tripod to headstand using an abmat

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Alli Nowak
16:41 #65
Snatches @ #55
8
0
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Amanda Zeamer
Accomplishing the never ending to do list
8
0
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Amy Zynda
18:25 70#
Snatches to 75# The 70# was Alyssa's fault. I was gonna do 65.
18
0
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Andy Glawe
19:22 rx
Snatch up to 145
13
0
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Antonia Shanle
14:03 RX
Snatch^ 120# Extra credit: really fun snatch complex +handstand walk practice. Finally starting to be comfy upside down!!
15
1
Handstand walks were looking good ;)
Ashley King
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Ashley King
14:02 RX
Snatch ^100
13
0
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Ashley Peterson
12:49 RX
105# snatch
16
0
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Betsy Soletski
14:37 55# very sad back today
Snatch up to 60#. Did 22 clean/thrusters with extra 2.5 on left side of barbell. Seems to be a habit of mine.
1
0
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Bill Hoisington
18:19 #75 20" Stepover
#65 Snatch
11
0
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Brian Toole
14:26. 95#
SN up to 105#
9
0
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Brittany Nohr
18:04 rx
Snatch up to 85. Did ghds and burpees. Then did some hspu
10
0
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Cassie Christianson
14:05
Sn ^100#
8
0
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Charlie Spry
Krampus punished me
I guess I've misbehaved
22
0
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Chris Ness
Snatch complex up to 185# 13:40 got over the box one foot at a time
9
0
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Chuck Brehm
11:30
0
0
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Derek LaBonte
15:30 🙈
7
0
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Grant Soletski
175 snatch 15:17
Good call on the 17 Krystal.
10
1
Lol...15 mins just wasn't enough😫
Krystal Lowney
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Greg Goffard
16:02 Rx
Sn 125
0
0
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Jenna Hanson
14:38 Rx
Snatch ^90#
12
0
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Jenni Phillips
13:31 70#
Snatch complex 55-70#
13
1
Are you taking pre workout?
Chris Ness
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Jennie Campshure
15:15. 55#. Should've tried 65#
4
0
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Jim Koehler
12:49 at 95#
145# snatch
14
0
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Jordan Heider
444m at 17:00 cap
Snatch complex up to 85#, WOD at 80#
13
0
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Kalen Fischer
12:45
Snatch complex 135-225#
13
0
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Krystal Lowney
15:15 65#
Snatch up to 65#
15
0
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Laura VanderKelen
16:06 rx
Snatch to 95#; 12:54 for triple 50s, 40# dumbbell
9
0
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Marcie Kyllonen
16:46 rx
snatch up to 90#
15
0
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Michael Green
12:14 95#
125#snatch
10
0
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Michelle Johnson
16:23 Rx
Up to 75# Sn
17
0
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Nate Hall
12:47
155# snatch
16
0
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Paul Mantz
14:41 Rx. Snatch up to 145 (felt gross shoulders super tight)
20
0
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Pauly VanderKelen
14:22
Snatch complex - 155,165,175,185, failed 195# / *3.) complete in 10:57
0
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Rachel Meyers
16:45 #65
Snatch up to #75
18
0
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RaLinda Lamberies
18:20@75#
Snatch 65-75
14
0
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Reagan May
17 min cap 365m 65#
Snatch complex up to 80#. What is bar cycling and cardio? 🙃 Sign up for the Ice Bowl, it will be fun they said..
9
0
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Ryan Kyllonen
13:13
145# Snatch
11
0
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Sam Scherwinski
18:21 (95#) Snatch to 125#
Still sick :(
15
0
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Scott Adler
15:42 (dl and hsc 95#)
65# sn
12
0
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Sylvia Christensen
^120# snatch | 14:17 'twas rough
Ec *3 in 10 min (50#) :/ and a fun snatch cycle!!! (115#)
12
2
Yes. Men's Rx.
Sylvia Christensen
RX?
Chris Ness
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Trevor Christianson
16:16rx
145# snatch
8
0
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Ty Krueger
225# snatch
12:12 - back was lit
18
0
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Tyler Shaw
14:12
190 snatch
11
0
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Yvonne Otero
11:58 BS 50#, step overs
^40# snatch Elbow tendonitis.... boo.
8
0
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Zach Campshure
15:41 95#
Sn135#
8
0
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