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Monday, January 16, 2017

Face or Gut

Packers won a good game. That was nice. Our Barbi didn’t die on her ultra ruck she took on this weekend, did I mention that she completed 32 miles. Well done. What else is up this week? Oh I will be coaching two mornings and two evenings once again now that Betsy is all graduated. I’m pretty excited to see all of your pretty faces more often and I know you feel the same about me! Ha. Ha? 
Ice Bowl is coming up soon and we got lots of cash to hand out to the winners and even a few bucks for the athlete that moves the best in competition($500 to be exact). All divisions are getting full so get signed up before registration is full.
Have a great Monday!
I really really really appreciate the WOD posted by 8pm!!! Thank you!
Cindy Opichka 2:11AM on Jan 16, 2017
1.) Face or Gut
5 rounds
9 Hand Stand Push-ups
12 Chest to Bar Pull-ups
20 GHD Sit-ups
2.) EMOM for 20 minutes 1 Clean & Jerk @ 70%
*3.) Every 2 minutes for 10 minutes 3 position Snatch, add load each round
*4.) 3 rounds 
20 Hip Extension
10 Reverse Hyper
10 GH Raise

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Amanda Zeamer
13:44
Hspu off box, jumping c2b, full ghd. Clean and jerks at 85#, snatch extra credit 55-75#.
11
0
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Amy Zynda
Finished under cap
Reverse grip C2B first 2 rounds then mix of PU/C2B. HSPU to a couple of mats. C&J at 85#.
21
0
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Andy Glawe
3rds + 2 hspu, 1 ab mat @ 15min cap
165# c&j emom
10
0
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Angel Anderson
4 + 11 GHDs
1 abmat HSPU/green band C2B/RX GHDs CL&J @75# Snatch EC 55#-75#
6
0
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Antonia Shanle
Clearly I showed up for participation points today.
Did stuff, wasn't easy.
20
2
THANKS TODD!❤😭
Antonia Shanle
But you looked good in the process!
Todd Rocheleau
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Ashley Bourgeois
4 + 10 ghd's.. 65# emom
Ab mat and 15# plate hspu, banded c2b, ghd's to parallel
12
0
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Ashley Engeldinger
3 Rounds + 6 C2B pull ups RX
Pre-wod Snatch EMOM: all 5 rounds at 135#. Warm up sets: 65, 85, 95, 105, 115, 125. Clean and jerk EMOM at 155#. Felt super light so worked on quick transition from clean to jerk. Rounds 1-8: jerk was off the bounce from clean and the rest were a squat clean split thruster (from clean right into split jerk) Gymnastic skills are finally coming along!! Not use to evening workouts though.
7
0
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Ashley King
13:52
C&j ^110#
21
0
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Ashley Peterson
11:10 RX
135 cl& j
26
0
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Betsy Soletski
4+6/12pu
85/90 C&J
14
0
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Bill Hoisington
4 rnds+9 PU GHD2=, mix C2B and Pullups
C&J 95,135(2),140(17)
18
0
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Cassie Christianson
14:10 rx
CJ @130# x 20
11
0
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Chris Ness
Mobility
7
0
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Chuck Brehm
10:20
16
0
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Cindy Opichka
14:50 super modified
box hspu, jumping throat to bar (serious!), parallel GHD. 75# EMOM
21
0
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Dana M Koziol
13:30/55# C&J
7
0
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Derek LaBonte
9:02
16
4
Happy birthday!
Tina Schmidt
Happy Birthday! 🎉🎂🍩
Anna Schumacher
HappyBdayBro
Zach Nasto
Happy Birthday! 🎈
Jenna Hanson
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Eric Hansen
10 PUs rd 4
Mod HSPU, last c2bs didn't make it all the way, 135# cleans
17
0
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Erin Buntin
14:45 mod HSPU
130# c&j
22
0
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Ethan Ryan
4 rounds - C2B scaled after rd 2
^ 160# C&J
0
0
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Grant Soletski
4 rds 175 c&j
12
1
I wish I was there to yell at you!
Omar CruzRivera
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Greg Goffard
3 + 8 ghd
135#
0
0
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Jenna Hanson
I was there and it was ugly.
C&J^105#
17
0
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Jennifer McFall
14:28
Jumping pullups. HSPU: 2abd mat +10lb plate. 14Lb wall ball with abd mat situps. C&j 55 x1, 65x1, 75x1, 85x1, 90x16 rounds
17
0
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Jill Schumacher
13:50 scaled. Hspu off box, jumping c2b, = GHD's. C & j 55# working on form. Thank u Grant!
21
0
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Jim Koehler
4 rds and 3 c2b
135/5 165/10 185/5
19
0
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Kalen Fischer
13:00
135, 165, 195, 225 X 17
18
0
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Kate Endries
4 rounds + 12 chest to bar at 15 min cap RX
100# C&J for 20 min EMOM
9
0
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Kate Mantz
13:03 (scaled 2abmats, band)
Emom 55#
18
0
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Kelsey Waack
4 + 12 pu
65# clean & jerk
18
0
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Krystal Lowney
3 + 10 C2B Rx
Had a few misses on C2B but didn't count them. EMOM up to 100#
22
0
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Laura VanderKelen
12:32 rx
C&j emom @ 105#; snatches up to 95# 3 pos
9
2
Thanks Sylvia!! You da bomb 💣
Laura VanderKelen
Girl! You fast 👊🏽⚡️
Sylvia Christensen
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Marlene Hall
13:19 used band after rd 3 to save hands. C&J EMOM 5x65 5x85 10x 105
18
0
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Mary Stueber
3+ 5 GHD mix of C2B/PU
95# EMOM
18
0
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Nate Hall
13:45
135 x 2/ 155 x 2/ 190 x 16
22
0
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Omar CruzRivera
4rds + 5/20 GHDs
C&J @ 160
16
0
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Paul Mantz
4 rds at the cap. 1 @ 135, 2 @ 155, 17 @ 175.
Making progress on HSPUs. 20 minute EMOMs are icky.
18
0
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Pauly VanderKelen
9:35 (First set of C2B UB, then 7-5)
C&J EMOM20 @ 225# no fails, felt good! / 3 position snatch - 95,115,135,145,155x2,165#
0
0
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Rachel Meyers
Round 5 finished 12 pullups with green band
#100 EMOM
20
0
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RaLinda Lamberies
Done
Db strict press (wrist), pu 87.5 CJ
18
0
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Reagan May
3 + 12 PUs
15 min cap. 10# plate + abmat HSPUs. CJ EMOM 100#.
12
0
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Ryan Kyllonen
12:00 strict hspu
185#/15 200#/5
16
0
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Sam Carter
Strict HSPU thru last round of HSPU
Looong EMOM ^120
18
0
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Sylvia Christensen
14:23 haha (wow definitely wrote the wrong time down before)
Worked on stringing butterfly C2bs (in sets of 2 😏). 125x10, 135x10 C&j
21
0
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Theresa Rosenquist
4R + 9 HSPU**
**clavicle to bar, #95 PCl & PP
15
0
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Tina Schmidt
10:31
125# C&J
24
1
There it is!!
Ty Krueger
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Todd Rocheleau
10:00, subbed 65lb strict press and bent over rows for HSPU/c2B
120 step ups on box with 40lb vest and 65 lb barbell
17
4
That did not look fun.
Paul Mantz
It honestly made me glad I was doing the 20 min EMOM 😂🔥
Sylvia Christensen
That did not look fun.
Paul Mantz
But good for you. Definitely DEDication there
Sylvia Christensen
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Ty Krueger
8:54
255# c&j; snatch complex up to 195#
11
0
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Tyler Shaw
10:05
Cleans @195
21
0
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Yvonne Otero
4 + 5 push ups
push-ups instead of hspus, jumping c2b 70# EMOM
16
0
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Zach Nasto
8:50
225#
12
0
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