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Friday, April 14, 2017

JT

War creates Heroes. It also takes the lives of many. War is costly: peace requires patience and perseverance but because it takes time, will seem costly. The United States Military has what I consider some of the finest men and women of this great country serving us. Just like a great squat will improve your quality of life as you grow old, peace will improve every aspect of life.

JT
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” 
Erin Taylor

**No Gymnastics today**

Love this WOD!!!
Sam Scherwinski 2:55AM on Apr 14, 2017
I retract my statement
Sam Scherwinski 2:10AM on Apr 14, 2017
Lol
Paul Mantz 4:52AM on Apr 14, 2017
That was a struggle 🚌
Laura VanderKelen 12:55PM on Apr 15, 2017
1.) Every 2 minutes for 5 rounds 10 Unbroken Zero Pause Overhead Squat
note: seriously if you have to pause at any point it’s too much. Push yourself but don’t get all meathead
2.) JT
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
*3.) 5 x 10 @ Bench Press @ 50% of 1RM
*4.) GHD Annie
50-40-30-20-10
Double Unders
GHD Sit-ups
note: this is a lot of ghd situps so if you are not a regular to ghd situps make sure you talk with a coach prior to starting this one.

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Alyssa DeNoble
14:26
Red band for dips
7
0
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Amanda Zeamer
10:36
hspu off box, red banded dips, knee push ups, up to 75# overhead squat...glute work with angel
6
0
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Andy Frelich
13:07 strict
185lbs
26
1
Beast
Paul Mantz
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Andy Glawe
I was there but my shoulders quit & went home pretty early
115# ohs x10
8
0
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Angel Anderson
11:50
One Abmat HSPU, Green Band = bar dips, mostly RX push-ups (a few on knees) OHS ^75# Booty work with Zeamer πŸ‘ πŸ’ͺ🏼
15
0
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Anne Hoffman
4/9 dips @time cap; ohs to 75#; Annie 1/2 ghd: BP @60#
22hspu w/abmat-rest w/2 mats Contrary to pop opinion HSPU are NOT the easy part of this workout
25
0
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Ashley King
15:00 One tiny thin grey square for HSPUs. Red band for some of dips. All PUs off the knees!!! Ouch!!!
OHS^100#
20
0
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Ashley Peterson
11:17
Annie
21
0
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Betsy Soletski
19:03
Banded dips on = bars, 2 ab mats for 33 HSPU, + 10# for rest, ugly real push ups. OHS ^70#
27
0
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Brett Kohout
Active Rest
OH stability, OH mobility, OHS form, 1000m row, a nice jog
8
0
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Chuck Brehm
7:46
^225 OHS ^185 Bench
16
0
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Craig King
17:07 w/1 abmat
^115# OHS
19
0
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Dana M Koziol
Wrists hurt...13:58
6
0
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Derek LaBonte
8:15
0
0
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Grace Adler
14:20 rx
OHS up to 80#. GHD Annie done (alternated mat sit up and GHD)
5
0
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Grant Soletski
155 little stumble but no pause, 24:30ish
13:35 ghd annie with my gang
16
0
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Hilary Krueger
12:02 everything mods
Today was hard. Luckily tomorrow is a new day. πŸŒžπŸ‘ΌπŸ»
15
0
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Jackson Adler
15:08
145 OHS
12
0
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james macco
16 ish w/2 ab mats for JT.. 155 for ohs (only 7 reps πŸ™ƒ)
Annie. 13:23.
8
0
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Jamie Neubauer
OHS ^ 80 - should have gone heavier 😏 again!
JT = all my weakness 😳 18 something - redband for dips
15
0
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Jenna Hanson
Present βœ”οΈ
9
0
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Jennifer McFall
13:18 band dips, 2abd mat +15lb plate
OHS to 85lb
15
0
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Jim Koehler
15:40 2 abmat strict HSPU, banded low ring dips
up to 155# OHS
12
0
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Kate Mantz
Drew Mantz 5:11Rx πŸŽ‚Happy 11th Birthday Drew!!
9:39 mods and more mods into rd of 9 ... arms are toast. OH Squats ^55# RIP JT
18
2
Drew tearing it up!!! WTG!
Paul Mantz
He's like "dang mom if I didn't talk to you I would've been done well under 5 mins" πŸ’™Gymnasty.
Kate Mantz
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Kelsey Waack
15ish??? Some hspu, some πŸ“¦ pu, banded ring dips, pu from knees
OHS 45, 45, 50, 50, 55 Ran 2 miles w VP πŸ‘πŸΌ
9
0
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Kimberly Nault
11:20 21-15-9-1 min rest-9-15-21 DUs, Ring Rows, 14#WB sit-ups
Up to 105# OHS
17
1
Kim! I go to 515am right now!! One day we will cross paths again!! :D
Natasha Shanle
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Krystal Lowney
15:02
Rx other than red band for dips. OHS up to 65#
25
0
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Laura VanderKelen
37:25 rx, RIP JT
OHS to 90#
6
0
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Lauren Kalil
15:11, RX everything but ring dips (small band)
Up to 85# OHS...EC
17
0
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Liz LeCaptain
18:04
75# OHS First time doing HSPU πŸ€™πŸΌ Thanks for the help Justin! Assisted ring dips
16
0
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Marcie Kyllonen
9:04 45# strict press, tricep push downs, push ups
ohs ^75#
16
0
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Mary Stueber
17:32
Grabbed an ab mat for head cushion part way through the 21s. Those thin blue mats are a poor excuse for a mat. Red band for ring dips. My shoulders hate me. OHS to 65#.
4
0
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Michael Green
15:51 low rings
OHS ^ 155#
20
0
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Natasha Shanle
Finished the 15s
15 sec handstand holds/banded dips - 65# OHS
18
1
Missed you... Again πŸ˜–
Kimberly Nault
Cancel
Nate Hall
14:31 (low rings)
^ 135# OHS
22
0
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Paul Mantz
Mods for days after 21 HSpUs I was like nope
^145 OHS
16
0
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Paula Soletski
20 min eliptical-2miles. Leg presses 150-1703x5, 3 sets of 10 strict press db 20#.plank hold 1 min x5, 30 sec rest. 5 hspu 1 mat next to palm tree
21
1
"next to palm tree" - sounds amazing. πŸŒ΄πŸπŸ–οΈπŸŒ…πŸ˜Ž
Theresa Rosenquist
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Pauly VanderKelen
Left hamstring is still healing.
GHD Annie complete in 8:34 / 3x10 bench press @ 185# / WOD complete in 14:37. Used high rings for dips. I think that the 80 strict dips and all the other shoulder work that I completed yesterday may have had a negative impact on my performance in the workout :/ Attempted finishing my bench press sets 2x10 @ 185#, but my shoulders and triceps were burnt out. Finished the 2x10 with 135# / Shoulder mobility with green band and retraction exercises with red band.
0
0
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Rachael Salata
OHS ^115
Could have gone heavier. JT was a struggle- 17:30ish finish after the cap. Fun day tho.
21
3
Wasn't it a 20 min cap?
Laura VanderKelen
We had a 15 minute cap at 5:15 #guinepigclass
Mary Stueber
Wow that's rough!! Good job Rachel!
Laura VanderKelen
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RaLinda Lamberies
2 time caps+ 4ish min
TOO LONG OHS 55-75
20
0
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Ryan Froelich
^125 OHS/13:28 Rx
Strict HSPU, but ugly/low rings
16
0
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Ryan Vidmar
Failed at the wod
157 oh squats to beat grant
10
0
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Sam Adler
19:30, banded dips, rx everything else
^90# ohs
18
0
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Sam Carter
18:08 Dips from high rings
^100 OHS
21
1
Like a boss
Alyssa DeNoble
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Sam Scherwinski
11:36 RX
OHS ^ 155#
20
0
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Scott Adler
9:07 box hspu
65# ohs
1
0
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Ted Kemen
19:25
^105# OHS
18
0
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Theresa Rosenquist
13:36**
**Scl'd w/: #25 DBs PP/thin band dips/full DB Pushups (wrist!) πŸ”₯Holy smokin' shoulders!πŸ”₯#25 AMSU Annie w/ 50 SU ea set (10:20), OHS - #50, MOBility!!!
11
0
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Tina Schmidt
Started late but guessing right around 15 min
OHS up to 115#
24
4
Haha. Dips from high rings are going to be the end of me.
Tina Schmidt
High ring dips =πŸ’€ You better believe I counted that first dip out of the muscle up!
Sam Carter
I'm giving myself a minute for standing and admiring you while you worked out.
Rachael Salata
You late I don't believe it.
Paul Mantz
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Ty Krueger
7:13
7
0
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Yvonne Otero
15:33, band ring dips, hspu from box, pus from knees
OHS ^40#
17
0
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