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Monday, May 1, 2017

Over the Top

Brand spanking new On Ramp cycle begins on this first day of May. Warm weather is on it’s way and I don’t know about you but there is nothing like working out with the doors open with sweat dripping off every square inch of yourself. No better time to get in to CFGB
April 21 Day Challenge winners will be announced on Tuesday’s post. The May challenge will be posted in the next few days!
Have a great Monday!
1.) Every 2 minutes for 10 minutes 3 Front Squat, add load each round
note: spend exactly 10 minutes to work up to your first triple
2.) Over the Top
14 minute AMRAP
50 cal Row
40 Dumbbell Cleans 50/35lb
30 cal AirAssault
20 Bar Muscle Ups
*3.) for time:
15 Axle Power Cleans 225/155lb
note: scale with 205/145, 185/135, 155/115
*4.) Bench Press 3-3-3-3-3, add load each round rest as needed
*5.) 3 rounds
15 Back Extension
15 Hip Extension
15 Reverse Hyper

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Alyssa DeNoble
18 cal bike. 145 fs
Not a good day...
1
0
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Amanda Zeamer
2 baby bar mup
30# for db, finished the rest after the time cap, fs 105-135
8
0
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Andy Glawe
14/30 cal bike
215# fs x3
19
0
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Anne Holzem
5 ring/band bmu
FS: 75#-125#
1
0
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Antonia Shanle
15/20 BMU
^205# triple
14
0
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Ashley Engeldinger
1 Round + 40 cals on rower
Subbed lunges with 35# Dbs instead of cleans and strict pull ups for muscle ups. Back squats instead of Front squats-225, 245, 255, 265, 275x3. 5k Row before class plus shoulder exercises.
18
0
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Ashley King
12 BMU. Finished the last 8 after time cap.
FS^ 165#
16
0
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Bill Hoisington
7/30 Cal Bike.
Thanks Ted for pushing me to do 50#DB. Those sucked!! 185-215# FS
18
0
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Brett Kohout
1 rd, db cleans 35#
FS ^205# triple, broken at 225#
6
0
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Brittany Nohr
6 baby bmu
205# triple front squat. Did some Hspu negatives and strict pull-up work. Fun Monday ☺
9
0
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Bruce Hoffort
10/20 Cheater MU
1 for 1 in lacrosse-ball eye toss
17
0
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Cassie Christianson
4 bmu... Stared at the bar.. a lot
Up to 185# FS
9
0
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Chuck Brehm
1 + 20 cal row 55#DB
FS^315
20
0
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Derek LaBonte
1+47 cal row
275# fs
14
0
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Eric Hansen
Got to MU progressions 40# DBs
170# FS
20
0
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Erin Buntin
8/20 BMU; 175# FS
I despise the assault bike....a lot.
23
0
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Grace Adler
27/30 cal assault
25# DB. FS ^145#.
9
0
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Hannah Fameree
7/20 BMUs from the crossfit kids bar lol. 20# DB
FS ^ 135#
10
0
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james macco
30/30 on assault @ 13:15. Used 45# db's
FS @ 215.
14
0
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Jason Nobles
2 cal row round 2 (scaled)
115# power clean 30 cal row 20 burpee chest to bar FS to 225 Dealing with disc bulge in neck
14
0
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Jenni Phillips
5 muscle ups 25# dumbbells
FS 90-135#
5
0
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Jim Koehler
15/45 cals on airdyne....rx wt
257# FS/3
14
0
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Kalen Fischer
1+27 cal
FS- 225, 255, 285, 315, 325
10
0
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Katie Lovin
30 cal row. no mu
4 th round at #125 5th round at #130 dropped on second squat
4
0
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Kayla Duchateau
Had about a 1:30 of embarrassing bar muscle up attempts. 145#fs
16
0
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Kimberly Nault
18/30 cals Air Assault Bike Rx
135# FS comeback PR
14
0
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Krystal Lowney
2/20 BMUs
25# DB because it's not the Open..😜 FS up to 135#
18
0
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Laura VanderKelen
5 bmu rx
FS to 155#; 50 strict ghds
7
0
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Lauren Kalil
29/30 cal air assault...how annoying! Lol
Up to 185# on FS, failed last one...EC bench press up to 100#... 4 rounds of 50 sit ups and 20 ring push-ups
15
0
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Liz LeCaptain
9/20 MU - 25# DB Clean ^155# FS
2
0
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Marcie Kyllonen
1rd+3cals on rower...HPC 20#, body rows + dips
fs^105#
8
0
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Mary Stueber
17 cal Air Assault. 25# DB. Not my favorite WOD.
105-165# FS
18
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Omar CruzRivera
FS 225; 1 rep @255
28 Cal Assault Bike
12
0
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Paula Soletski
85-105 fs, 15/20 low bar mu.
4
0
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Pauly VanderKelen
17/20 BMU
DB Cleans - 3x10, 2x5 / BMUs - 5,4,3,2,2,1 / Front squat - 205,215,225,235,245# / *3.) complete in 6:30 with a 45 and a 15 on each side. 175#? / *4.) complete with a 1 second pause on my chest for each rep. 135,185,195,205,215# / 10 strict GHD sit-ups after every set of bench press for 50 total.
1
0
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Rachel Meyers
25/30 cal air assult, #20 DB
#80-115 FS
20
0
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RaLinda Lamberies
FS^145/11/20 bbmu
25# db
17
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Ryan Froelich
9/30 cal (ugly & weak)
^175 FS
20
0
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Ryan Kyllonen
6/20 bmu
245# FS
10
0
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Sal Bertuglia
2/20 Bar MU
19
0
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Sam Adler
Finished cals on bike with a few seconds left
^135# fs
8
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Sam Carter
20/20 MU
Sub DU and power clean for knee
16
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Scott Adler
13:55 (35# dbs, chin high bar)
155# fs
11
0
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Ted Kemen
7/20 BMU
175# FS
22
0
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Theresa Rosenquist
6/20 J-BMU***
***Scl'd w/: #30 DB-PCl, J-BMU (shoulder hgt) BS/BP SuperSet: #135/90. EC: 3×{GHD BE/SU/HE/RHyp, H2R & HSH
16
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Todd Rocheleau
Stopped after 4th rd @ 225lbs..that's all I could arm curl
5 BMU off box
14
0
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Troy Foley
6/20 BMU
265# FS
15
0
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Ty Krueger
1 rnd + 33 cals
6
0
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Yvonne Otero
21/30 Cal airdyne, 10# DB
120 - 135#BS
16
0
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Zach Campshure
10/30, 215#
7
0
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