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Tuesday, May 16, 2017

Old Shep

Hey keep up the good work everyone. It is very impressive.
Have a great Tuesday.
A SHOUT OUT: After the WOD in both the 5:15am and 6:15am classes numerous people asked me to start the 12min clock for the AMRAP... this is what sets our box apart from ALL other boxes. Each one of you are willing to put in the work, and work you butts off. I am very proud of this mornings classes, you rocked it. WAY TO GO!! #CFGBstrong #ProudCoach
Derek LaBonte 1:29AM on May 16, 2017
1.) Every 90 seconds for 5 rounds 10 unbroken zero pause Overhead Squat, add load each round
2.) Old Shep
5 rounds 
200m Run 
7 Bar Muscle Ups
note: scale with boxed bar muscle ups 
*3.) 12 minute AMRAP
25 cal Assault Bike
25 Burpees
*4.) Axle Clean and Jerk 1-1-1-1-1-1-1, add load each round and rest as needed
*5.) 3 rounds
15 Hip Extensions
10 GH Raise
15 Reverse Hyper

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Amanda Zeamer
10:51
baby bar mup, OHS 55-75#
17
0
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Andy Frelich
8:48
185lbs
14
0
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Andy Glawe
18:31,RX
115 ohs, got all BMU
16
0
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Antonia Shanle
5/7 BMU in round 4. Stopped before I ripped.
Strung 4 MU together for a PR! ^115# OHS(those were really hard today)
22
4
Thanks for the push and making me rip!!! Lol
Nate Hall
Thanks for the cheers Derek!! And nice freakin work Nate, always fun to race 😜
Antonia Shanle
Lol, it was fast paced😂
Nate Hall
MU's lookin good!
Derek LaBonte
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Ashley Bourgeois
8:32? Bmu from kids bar
Ohs 35#-55# (didn't get all 10 at 55#). Slow negative pu's after This weather is glorious! ☀️
7
0
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Ashley King
12:10 RX
OHS ^95#
18
0
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Betsy Soletski
11 something I think. BMU with box
OHS 55-85#
23
0
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Brett Kohout
10:08 rx, bmu broken
OHS ^85#; barbell
6
0
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Brian Toole
12:12(box mu's)
Up to 85# OH SQ
13
1
Good to see you today friend. Thanks for stickin with me till I was done
Kayla Duchateau
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Brittany Nohr
9:43 baby bmu
Oh squats 115, got 2 bmu after class 😭🙌🏻
9
1
BMU?!?!?!? Way to go Brittany!! 🎉
Brett Kohout
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Chris Ness
185 8:34 box. Assault bike burpee etc 2 mile dog walk
10
1
165 ohs
Tyler Shaw
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Christian Stueber
10:00
Strict pull-ups with green bands
6
0
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Christopher Adam
7:39rx
Unbroken- it's hot out
15
0
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Derek LaBonte
6:36
Lenard: 1 + 16 push ups
15
4
Gone done tried thy best
Derek LaBonte
Thou hath doneth🙏
Antonia Shanle
Crusshhheedddd🙌🏻
Antonia Shanle
Gone done tried thy best
Derek LaBonte
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Eric Hansen
10:41 box MU
OHS to 100#
13
0
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Erin Buntin
13:24RX; 105#OHS
Bike/burpee EC 2rd+10burpees
14
0
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Grant Soletski
Successfully ohs 135, 11:14 all mod mu
5
0
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Hannah Fameree
11:18, MU from a box
45-65# OHS
8
0
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Hilary Krueger
12:24 low bar MU
To 55 ohs fail at 8.
15
0
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Jake Plennes
8:58
OHS:185
1
0
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Jennie Campshure
12:19 baby bar MU
75# OHS
1
0
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Jennifer McFall
12:48 box bar muscle ups
55lb- 80lb ohs
12
0
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Jim Koehler
Very slow..box BMU
10/10 at 135....4/10 at 155
10
1
So nice seeing you run today!!!!
Antonia Shanle
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Kate Mantz
9:52 (row/ low bar)
Strict and push presses ^70#
14
0
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Kayla Duchateau
22:04......with a box🤷🏼‍♀️
^125#ohs/ bike and hip EC
17
1
Good to see you too! You are welcome. 😊
Brian Toole
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Kelsey Waack
10:23 baby bmu
OHS ^ 75# EC: 25 cal, 25 burpees - 2 rds + 15 cal Bmu practice on box 😬
16
0
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Kimberly Nault
14:13 row 250m vs run, c2b vs bmu
4/5 rounds OHS up to 110#
14
0
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Krystal Lowney
4 BMUs
They were a struggle today, switched to box BMUs. OHS up to 75#
21
0
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Laura VanderKelen
15:43 rx, first triple bmu today
Ohs to 95# zero pause; 3 rds 25 Cals/burpees done, no need to time that.... didn't know it was an amrap lol
9
0
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Lauren Kalil
9:32, box BMU
OHS up to 95#...did so much extra credit...all of the things we're done!
12
0
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Marcie Kyllonen
12:13 20 cals dyne/7 t2b
ohs ^75#
9
0
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Nate Hall
16:23 ( all the mu's/ strung 4 together for a PR)
OHS @ 95# due to a knot between the shoulder blades
18
3
Nice PR!
Erin Buntin
Thanks Sal, felt good and starting to feel more comfortable with them!
Nate Hall
Bar MUs looked good today
Sal Bertuglia
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Omar CruzRivera
OHS 145
10:44
11
0
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Pauly VanderKelen
10:33 (4,3 on all sets of BMUs)
OHS - 95 WU,115 WU,135,145,155,165,175# / *4.) 105,125,145,165,175,185,195,205# (45,25,5# on each side of the axle bar)
1
0
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rob smith
20ish???
7/7/4/3/2 balance from box ohs 45/45/55/65/75
16
0
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Ryan Froelich
10:56 (box BMU)
^125 OHS; 59 cal assault
16
0
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Ryan Kyllonen
15:02 5 strict from ground (sitting)
140# ohs
9
0
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Ryan La Count
9:06
223# clean and jerk with axle bar.
1
0
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Sam Carter
9:57 unbroken
OHS ^115
10
0
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Sam Scherwinski
9:41 RX
OHS ^ 155#
18
0
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Theresa Rosenquist
16:11**
** scl'd w/ 400m Assault bike & J-BMU kidz bar. OHS: 20/25/30/30/30 (goals: no box & perfect Shoulders ✔️) EC: 10' EMOM, GHSU/PU.
10
0
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Tina Schmidt
9:55 Rx
OHS 105#
9
1
Thanks for broing out with us!
Antonia Shanle
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Trevor Christianson
14:58 rx. 115#ohs
6
0
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Tyler Shaw
7:31
5
2
Chris can't you just be happy for him on a good time?
Antonia Shanle
Ohs?
Chris Ness
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Yvonne Otero
10:20, row, ring rows
15 - 40# OHS, 2 mile bike
13
0
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Zach Campshure
19:49
115#
6
4
lol Trevor
Laura VanderKelen
You cheated on 6:15 😱
Laura VanderKelen
Wtf?...posted my score under yer comments...my bad
Trevor Christianson
14:58 rx 115# ohs
Trevor Christianson
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