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Wednesday, December 28, 2016

The Maker

With each decision we make we also need to accept the results of said decisions. It is vital to our future that we are able to learn from our decisions, good or bad. Take our experiences and use them as factors in our future decisions. Live life as a never ending lesson and not as a final exam. 
Happy Wednesday. 

1.) Every 3 minutes for 5 rounds
30 second Front Rack hold
Then 
7 Front Squats
Note: Add load each round
2.) The Maker
10 minute EMOM
30 Double Unders
15 Power Snatch 75/55lb
Note: record full rounds
*3.) for time:
25 GHD Sit-ups 
5 Muscle ups
20 Toes to Bar
4 Muscle ups
15 GHD Sit-ups 
3 Muscle ups
10 Toes to Bar 
2 Muscle ups
5 GHD Sit-ups 
1 Muscle up
*4.) 5 minutes Max Effort Airdyne cals

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Alli Nowak
0 rounds comlpete - mod. for βœ‹πŸ»
Front squat^95#
9
0
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Amanda Zeamer
Rest day/ mobility
6
0
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Antonia Shanle
5 rounds completed rx
That was so sucky, like wow. FS^ 135#
8
0
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Ashley King
FS ^140#
First round complete. The remaining rounds got 6-7 snatches. RX
10
0
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Ashley Peterson
1 rd complete, worked all rounds
Up to 155# FS Completed GHD, MU, T2B E.C.
13
0
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Betsy Soletski
Scaled 15 DU & 7 snatches each round
FS up to 105#
0
0
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Chris Ness
The whole day was a disaster
5
0
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Chuck Brehm
6 complete
^255
1
0
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Derek LaBonte
1 round complete
245# fs
12
0
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Erin Buntin
0 rds complete. 7-12 SN per Rd
Up to 135#FS
12
0
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Jenni Phillips
6 rds scaled to 10 snatches/rd
Rx weight. FS 75-120#, did Monday's c/j EC 90#, MU/GHD/T2B EC done not for time
9
0
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Jennie Campshure
Present!
All DUs but only a few snatches each round
4
0
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Jennifer McFall
0 rounds completed, FS 70lb-100lb
Modified DUs 10 snatches round1 and 4 rest of rounds, RX wt
10
0
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Jim Koehler
1 rd completed
FS up to 195#
8
0
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Kalen Fischer
1 round completed
FS- 165, 195, 215, 235, 255 (6/7)
10
0
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Kate Mantz
1st round complete (scaled)
10
0
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Kelsey Waack
FS 70#
EMOM- went for the workout...10sn round 1 & 10, 8sn all the others. 35#
8
0
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Krystal Lowney
5 mile run
πŸ’ picked.
10
2
Good day forπŸ’! Today I won't raz you.😊
Theresa Rosenquist
Honesty points! πŸ˜‰
Antonia Shanle
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Laura VanderKelen
Kinda embarrassing how bad I did on that emom....
Front squat to 135#, failed my very last one πŸ˜“ Tried to do some ec, took a rain check on that too
6
0
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Marcie Kyllonen
0 rds...8-10 PS
105# fs
7
0
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Michael Green
5 rounds completed RX weight single unders tho.
175#FS
11
0
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Michelle Johnson
Best rd 30 DU + 9 SN
Up to 145# FS
10
0
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Nate Hall
4 rds complete
135# - 225# FS/air dyne after
12
0
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Paul Mantz
FS ^ 215#, That EMOM sucked, 110 cals on aiirdyne
13
0
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Pauly VanderKelen
First round complete, 5-7 snatches for all remaining rounds
FS: 185,195,205,215,225# First time wearing my new leather weightlifting belt. Felt great for the last set of front squats! *3.) 7:24
0
0
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Rachel Meyers
I was there. Front squats to #90
3
0
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Ryan Froelich
^165FS / 7/15 1st & 10/15 10th
GHD/T2B/MU EC
11
0
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Sylvia Christensen
140 FS | 1 round
Averaged 15 DUS/5 PS per round. 30 DUS UNBROKEN first round... wat. C&j 15 EMOM 240-245#.
8
3
Dang Sylvia that's some heavy weight! 😝
Antonia Shanle
HAHAHH omg
Sylvia Christensen
you girls are so strong!
Jim Koehler
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Theresa Rosenquist
Rest day
Pretty sure Coach attempted to kill everyone today. You ALL pushed yourselves to the limit --- nice!!!
11
0
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Tina Schmidt
5 rounds completed (odd rounds)
FS up to 145#
10
0
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Ty Krueger
6 rounds complete + a bunch of extra dubs
FS - 225, 235, 245, 255, 265; EXC - 7min
12
0
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Zach Campshure
Showed up
5
1
Lol
Laura VanderKelen
Cancel