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Monday, February 20, 2017

Almond

The SPEAR Self Defense System Class was awesome. Thanks to Mike and Scott for teaching us the skills we need to help in keeping ourselves safe in the moment of danger. If you didn’t get a chance to come to the class please read up on it a little bit. We will be bringing this back soon.
2017 CrossFit Games Open begins Thursday night at 7pm.  We will be posting the Open schedule this week. As of right now we will be doing the workout all day on Friday’s and then Sunday afternoon around noon. Get signed up and let the fun begin.
Have a great Monday!
This all looks awesome!
Antonia Shanle 2:06AM on Feb 20, 2017
I think I left my wedding ring (platinum) back by the showers this morning. If anyone comes across it, please turn the ring into a coach. Thanks.
Ryan Froelich 6:21AM on Feb 20, 2017
1.) Almond 
21-15-9
Hang Clean Thruster 95/65lb
Bar Facing Burpees
*2.) Snatch
4 @ 60 & 65%
3 @ 70 & 75%
2 @ 80%
1 @ 85%
note: these are not touch and go. 
*3.) For time:
5 rounds
15 GHD Sit-ups
15 Wallballs 20/14lb
*4.) 3 minutes Max Effort cal Row
then
7 minutes to find 1RM Front Squat
note: 10 minutes total time. Use rack. Record total cals and front squat load

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Alyssa DeNoble
7:18
^105 snatch
4
0
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Amanda Zeamer
Stupid migraine
I think I'd rather do the workout
11
0
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Amy Zynda
9:04 RX
FS now 145# (5# PR), failed 155. Also, if you want to feel slow, WOD between Ty and Garrett 😂
14
0
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Angel Anderson
8:30
55# Snatches ^to 85#
11
0
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Antonia Shanle
5:51 rx
Row/FS=40cals/205# FS (5# pr) Snatches^130# Butterfly PU&hspu work Then T2B&rope climbs
28
3
Simmer down with the extra credit!
Chris Ness
9:24, 65# Snatch 10 125# 100 su
Kurt Koehler
Okay Chris will do! 😜
Antonia Shanle
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Ashley Bourgeois
10:22 45#
40 cal row; 100# FS (10# pr) :)
13
0
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Ashley King
6:13 RX
GHDs and WB 7:30
23
0
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Barbi Gossen
7:38 RX. Snatch 85-115
0
0
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Betsy Soletski
7:37
Wb and sit-up / Ghd
12
2
Nice time Betsy!
Antonia Shanle
Fast!
Rick Froming
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Bill Binsfeld
9:47
11
0
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Bill Hoisington
11:38 #75
80,90,100,110 snatch 19:10 2mile run
24
0
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Brett Kohout
9:35
Snatch PR @115 First successful bar muscle up
10
0
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Brian Toole
8:58 65#
18
0
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Brittany Nohr
7:44 rx
Ghd and wall balls 9:56, snatch up to 110
12
0
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Bryn Odberg
10:05 rx w/o thrusters (shoulder pain)
One rep front squat 140#. Don't eat pizza right before a workout... just don't.
9
0
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Cassie Christianson
5:53 rx
Up to 100#snatch
13
0
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Chris Ness
7:05 rx snatch to 195
16
0
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Christian Stueber
9:02 @ 75
Snatches after. 11/11
12
0
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Chuck Brehm
5:03
26
4
I think you could have gone 3 seconds faster. Let's work on transition time.
Tina Schmidt
Bro do you even crossfit?
Sal Bertuglia
I dabble from time to time!
Chuck Brehm
Tina 😂
Sylvia Christensen
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Craig King
6:47 75#
Snatch work up to 110# Row 845m FS 185# (missed 205 & 200)
20
0
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Dana M Koziol
9:20 started at 50# then went down to 45#
8
0
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Eric Hansen
8:20 65#
20
0
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Erin Buntin
7:06rx
Snatch up to 105#
26
0
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Erin Schuh
10:03
Fs up to 105#
8
0
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Grant Soletski
7:41/GHD wallballs done
14
0
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Jake Plennes
6:18
Row/FS: 76/275# GHD/WB: done
25
0
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Jamie Neubauer
8:09 rx
Snatches up to 97#
17
0
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Jennie Campshure
8:42. 55#
Snatch work
8
0
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Jennifer McFall
9:20 55lb
Snatch work 55lb-90lb. Failed 95lb x3 dropped once overhead
10
0
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Jim Koehler
8:33 @ 75#
50 cals/275# fs....failed 295#
22
0
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Justin Bauer
8:27
10
0
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Karl Bonkoski
9:03 Rx
20
0
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Kate Mantz
10:40
Row & FS: 10cals/min 105# PR
20
0
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Kelsey Waack
8:34 55#
9:53 Ghds/wallballs 14#
9
0
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Krystal Lowney
9:18 Rx
Snatches up to 70#
25
0
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Laura VanderKelen
8:18 rx
Snatch up to 100#; ghd/wall balls 7:20
2
0
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Lauren Kalil
9:06
No thrusters because of shoulder. Cal row 45
16
0
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Lyndsey Ryan
11:28 RX
Home gym- 🐌 Su/wb ec: 6:05 15# wb
0
0
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Marcie Kyllonen
8:13 rx
snatch ^90#
21
0
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Michelle Bonkoski
11:46 Rx
19
0
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Michelle Johnson
6:59 Rx
23
0
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Nate Hall
7:23
Snatch work w/Ryan & Grant
24
0
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Omar CruzRivera
8:52
Snatches up to 140
16
0
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Pam Bozec
Not sure 55#
Focused on getting my squats down; snatch work to 80#; 100 amsu; mobility
22
0
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Paul Mantz
I enjoyed watching other people thruster and burpee.
23
0
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Pauly VanderKelen
6:03
Snatch - Triples @ 95,115,135,155,165,175, and 185# / Failed 195# multiple times / *3.) complete in 6:24 with a 25# wallball
0
0
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Rachael Salata
5:17 rx
Snatch. GHD/WB 5:57. MU shenanigans. 8x5 strict PU/PP 85.
11
0
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RaLinda Lamberies
9:24 RX
Row/OHS 44 cal 117.5# OHS (PR) PersEC 5k 31:00 tired legs
22
1
Nice PR!
Erin Buntin
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Rick Froming
8:25
I love mornings with Sam 🐶
20
0
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Ryan Froelich
8:46 (75)
9:32 GHD/WB, ^130 Snatch
22
0
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Ryan Vidmar
7:44
4
0
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Sal Bertuglia
7:16rx
24
2
I should've looked at your score. I might've tried harder.
Amy Zynda
Right?!?
Grant Soletski
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Sam Adler
8:03 rx
ghd/wallballs
9
0
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Sam Carter
8:05 Lungs burning!
Snatch ^105
18
0
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Shane Hanson
5:32
21
1
Still got it!👍🏻
Antonia Shanle
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Shannon VanPay
9:15rx
snatch ^75#
22
0
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Sylvia Christensen
7:42
Before class: 2 mi run. Snatch ec^130. After class: row/FS -- 55 cals and ^180 FS PR (I take that back.. not a PR 😡)
25
1
Before the end of the day....long slow stretching for your hammys, calves, hip flexors, & ITB!!!
Theresa Rosenquist
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Ted Kemen
8:15 - 75#
9:40 WB/GHD/Snatch work up to 110#
22
0
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Theresa Rosenquist
11:03 (rx'd)
1st #65 Thruster since October. UGH!! (but done) EC: 9:46 (GHSU/WB), 3×{ 20 WL/ME KPU >>> long slow stretch. PM: 5×3 DL@#205.
25
0
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Tina Schmidt
5:32 Rx
23
3
Super fast!!! Way to go
Jamie Neubauer
Cruisin!
Erin Buntin
elite athlete!
Jim Koehler
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Tom Schmidt
6:55
11
0
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Ty Krueger
4:58
6min GHD and 25# wb
11
5
Holy 🐄 Slow down ha!
Sylvia Christensen
Someone's feeling better!
Antonia Shanle
That's right, Chuck 🙂
Tina Schmidt
All about the transitions. Right Tina?
Chuck Brehm
Lol yeah that and I really like almonds
Ty Krueger
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Yvonne Otero
Eternity.
12:54, 30#, Snatch up to 45#
19
1
Eternity lol this is by far my favorite score I've ever seen!
Antonia Shanle
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