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Thursday, January 5, 2017

15.4

Just a note unless it is a CrossFit dot com workout or mentioned in the notes a clean is a clean and a snatch is a snatch, full. Now if the word power is in front of either of those then it is not a full. Today’s workout is a CrossFit dot com Open workout so the clean is your choice full or power. On another note if there are 10 Hang Cleans every 2 minutes for 10 minutes after the WOD it does not need to be excessive. You choose the weight, yes you. For instance yesterday if your legs are shot from the WOD don’t put 155lb on the first set maybe start with 75lb or 95lb. Choose your weight based off of your body and not off of your ego. These next 50 or so days before the open are going to be taxing and there are going to be days that you’re like WTF but guess what the open is 5 weeks of WTF. Do your mobility, take a rest day every 3 to 4 days and have fun because without fun what’s the point. 
Have a nice Thursday and get your mobility done today. 
Tyler Krueger: redemption!
Hilary Krueger 4:45AM on Jan 5, 2017
1.) Every 2 minutes for 12 minutes 3 Back Squat, add load each round
2.) 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the
clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
3.) Mobility Shoulder
4.) Mobility Quad
 

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Alli Nowak
58 reps @ 95#
Squats up to 145#
1
0
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Amanda Zeamer
Lifted some stuff at work
Thighs needed a break from bruising more
6
0
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Andy Glawe
31 RX (1 worse)
Hspu were rough today, 265# squat
19
0
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Angel Anderson
55- 10/15 HSPU Scaled
1 abmat/85# PC's Felt GREAT!! Backsquats ^^ 120#
14
0
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Angela Schneider
Scaled HSPU
Working on form with all movements.. getting there
11
0
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Antonia Shanle
5/18 HSPU RX
Squats ^ 215# then some booty work and 2x 2k row for time. First: 8:29 second: 8:24
4
0
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Ashley Bourgeois
1/15 hspu (75# cleans)
2 ab mats for hspu's; up to 105# BS GHD's, DU's and mobility after
17
0
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Ashley Engeldinger
34 RX (7/12 HSPU)
Cleans super easy but struggling with handstand push ups yet... back squats- 225, 240, 255, 270, 285, and 295. Only 2 reps at 295.
14
2
My HSPU were ugly. I need your fancy paralette practice!!
Erin Buntin
you are so strong!
Jim Koehler
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Ashley King
2/18 HSPU. RX
BS ^190#. Hit the first one, failed the second one.
17
0
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Barbi Gossen
12 of 15 HSPU, squat to 205. Handstand walk practice, 25 strick pull-ups mostly in sets of 3-4. 100 GHD sit-ups, bike on trainer 30 min, walk 4 miles with 30 lb pack.
2
0
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Betsy Soletski
5 of 15 HSPU
BS 105-155# (ab mats &105#)
15
0
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Bill Binsfeld
84 (through 18 HSPU Rd)
3 sec handstand hold per HSPU. 185#. Up to 355x3 BS
13
1
you are one strong man!
Jim Koehler
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Bill Hoisington
13 2mats 1st attempt at kipping. Cl 185.
185-265 BS
21
0
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Bryn Odberg
8/18 with 80#
130# BS
5
0
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Cassie Christianson
18 hspu + 3 cleans (87 reps)
Squats up to 215#
9
3
Wow!!!
Betsy Soletski
Twining!!!!
Nate Hall
Twining!!!!
Nate Hall
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Chris Ness
Bs 335x1 then 325x3 (69)? 3/18 HSPU RX
8
0
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Chuck Brehm
128
^385
11
0
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Cindy Opichka
15/18 hspu
25#+abmat for hspu, 65# clean working on getting under faster. BS: 165.
15
0
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Cole Cravillion
6/18 hspu
16
0
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Dana M Koziol
BS 105#, shoulder mobility
9
0
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Derek LaBonte
123
335
6
0
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Eric Hansen
185# squats
4/6 cleans 2nd round but accidentally did too many cleans in first round 155#
17
0
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Erin Buntin
36RX
BS up to 215#
20
0
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Erin Schuh
3/15 hspu 85# power cleans
Up to 125# bs
6
0
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Grace Adler
54
Strict press @75# instead of hspu, 7 CL @125# rest @105#. BS ^155#.
3
0
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Grant Soletski
Up to 315 / 4/15hspu
14
0
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Greg Goffard
83 scaled
1
0
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Jenni Phillips
66 95# ab mat +10#plate
Gymnastics class, BS failed at 175#
16
0
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Jennifer McFall
12/18 HSPU, 95lb cleans
Up to 175lb back squat HSPUs 2 abd mats with 10lb plate
8
0
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Jim Koehler
114 masters rx..2 better than 2015
295#/3 BS
15
0
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Justin Bauer
50. 5/15
2/3 BS at 335
2
0
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Justin Peterson
132 (12/24 HSPU)
+34 from 2015
14
3
Wow. Nice work
Bill Binsfeld
Sweet!!!
Ashley King
You sir. Are ridiculous.
Angel Anderson
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Kate Mantz
4/15 HSPU (2ab mat, 50# cleans)
110# BS, 3 rep PR
17
0
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Krystal Lowney
44 (115#)
Had 125# on the bar and failed twice, had to go down to 115#😢 HSPU were Rx though. BS up to 145#
21
0
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Laura VanderKelen
66 rx (15 hspu + 6 cleans)
Squats up to 185#
5
0
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Lauren Kalil
52 (10lb + ab mat, 85lb PC)
177 max BS
17
0
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Leah Verriden
15 hspu + 6 cleans rx/1 ab mat
Worked up to 245# bs
6
0
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Michael Green
12 + 4 cleans RX
275# BS
19
0
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Michelle Johnson
13/15 HSPU - 58
+ 49 reps from last time(-: Up to 205# x 3 BS
23
0
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Nate Hall
87 = 18/18 HSPU and 3/6 cleans ...+ 20 reps from 2015
^ 365# BS
23
1
Twins! ;)
Cassie Christianson
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Omar CruzRivera
3/15 HSPU
BS 295 last rep was💩
10
0
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Pam Bozec
38(85#, rx hspu)
BS^135#; 100 amsu; more building up DU
14
0
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Paul Mantz
^345 x 3. No 15.4 because my back started acting up
19
1
😱
Kate Mantz
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Pauly VanderKelen
96 - 6/21 HSPUs (+5 from 2015)
HBBS triples - 275,285,295,305,315,1@320# Stay on the heels doggoneit! 3 sets of ME parallette HSPUs - 5,3,4
1
0
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Reagan May
60 - 15/15 HSPU scaled
85# and 1 abmat+10# plate. Practicing up for the Ice Bowl 😉 3 rep BS: 125, 135, 145, 155, 165, 1@175#
16
0
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Ryan Froelich
57 (155 Cleans)
^235x3 BS (250 5#PR)
8
0
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Ryan Kyllonen
83 (2/6 cleans)
275# BS
13
0
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Sam Adler
1/15 hspu RX
hspus were NOT with me today 😒 BS ^190#
13
0
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Sam Scherwinski
15 + 2 Cleans RX
265# BS
20
0
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Scott Herber
12/15 hsp
275
3
0
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Sylvia Christensen
85 Rx (18 HSPU + 1 clean)
0
0
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Ted Kemen
56 Rx
Up to 205# BS/ +32 From 2015
20
0
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Theresa Rosenquist
Gymnastics
16
0
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Todd Rocheleau
I was able to participate in the BS
13
0
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Ty Krueger
121
25 reps better. Still hate this workout.
6
0
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Tyler Shaw
97
8
0
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Yvonne Otero
14/15 pu's, 75#
push-ups instead of hspus. BS^135#
15
0
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Zach Campshure
30. 3/12hspu
Got 10 reps two years ago. Bs to 255
10
0
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Zach Nasto
137
325
5
3
Told you you'd do better!
Justin Peterson
Nice work!
Bill Binsfeld
Woah! Great job!
Pauly VanderKelen
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