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Friday, June 9, 2017

Summer of...

This Saturday 9:15am we will be hosting our first Pilates Class with our old friend that has returned, Mr. Shawn Robinson!  If you haven’t noticed we have let T have her way with the front room turning it in to The WodMother’s Den. Yoga and Pilates will have an appropriate area dedicated to that and only that. Come to our free class and stick around for Pilates.
What else, oh yeah we have new classes and easier more friendly access to them coming soon. Cool stuff coming in the days to come.
Finally I did not put the sign up sheet out for the 21 day challenge (sorry) but I’ll make sure Justin takes care of it first thing in the morning. Put your name on that sheet!
Have a great Friday!
**No Gymnastics today**
1.) 30 Seconds Max Effort Back Squats 95/65lb then 30 Seconds Rest, (holding the bar of course:) for 6 minutes, record best and worst of the 6 rounds
note: do not rack the bar
2.) Summer of…
7 minute AMRAP
19 Pull-ups
50 Double Unders
*3.) Clean & Jerk
EMOM for 15 minutes 1 Clean & Jerk @ 70%
*4.) 3 person team
150 Thrusters 75/55
100 Power Snatch 75/55
50 Synchronized Strict Pull-ups
*5.) CrossFit HQ WOD 170906
Back squat 5-5-5-5-5 reps

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Alyssa DeNoble
3+16 DU
11
0
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Amanda Zeamer
Stuff
5-5-5-5-5 bs 105-135, 2500m partner row with angel, 10'min emom split jerk 85/95, 50 hip extensions, 50 ghds
4
0
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Amy Zynda
2+19PU
DU to 1 min cap, 50 GHDs after. CrossFit is hard.
3
0
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Andy Glawe
2+14pu, hit du cap of 1min
Squat 14 best 12 worst
8
0
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Angel Anderson
Open gym
5x5 BS up to 125# 2500m partner row with Zeamer, and some split jerks from the blocks (ugh those felt heavy!!) 50 GHDs and 50 hip exts
2
0
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Bill Hoisington
2+6pu 1mincap on du high 23
95# for 6 min (8-11) Ec 5x5 BS 135,165,185,215,255
10
0
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Brett Kohout
Snatching ^50k & RMUs
Light workout leading up to tomorrow's 10k
3
0
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Brian Toole
2 rds. Focused on lat activation
75# BS
12
0
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Brittany Nohr
2+11 pull-ups
Pull-ups and I are not friends. Not even acquaintances . 17,17,17,17,17,18 squats. Team ec done.
3
2
We will get there! 🤘🏽. Trust the process
Derek LaBonte
We will get there! 🤘🏽. Trust the process
Derek LaBonte
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Bryn Odberg
19 kip swings & 69 singles: 6 rds
Low 15, high 19 5-5-5-5-5 back squats: 105-145#
11
0
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Chris Ness
3 + 3 su suats high of 23 low of 11. Extra credit c&j worked up to 215 with 👩‍✈️ lank. 3 person ec with Lauren and Chuck
6
0
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Christopher Adam
4+19 p.u.
20/17BS
10
0
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Chuck Brehm
5 + 17 pull ups
Low 17 High 24 C&J @ 225/245 3 Person EC w/ Lauren and Chris
7
0
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Cole Cravillion
3+15 pu
Time cap on du
10
0
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Derek LaBonte
5 + 18 dubs
14
0
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Hilary Krueger
I think 1.5 mile run
With Jamie thanks girl ❤️
7
1
Anytime!
Jamie Neubauer
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james macco
3+6 pull-ups
EC- c&j emom @ 155
8
0
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Jamie Neubauer
3+24
Squats 15, 17, 16, 15, 15. C&J @ 105. MU and ab work. 1.5 mi 🏃🏼‍♀️ with Hilary
11
0
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Jenna Hanson
3+5 ring rows
RX'd those BS... been awhile since I've been able to say that! 12-13 reps
12
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Jennifer McFall
2 rounds+ 17 pullup.
12-12-12-10-10-11 back squat rx
2
0
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Jim Koehler
2.5 rds
11-16 bs per round
13
0
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Kate Mantz
3 rounds (used band/ 69 singles)
Squats to box 17 5 @ 65# Worked on C&J form, thx Dinger!
8
0
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Kayla Duchateau
2+38du
93%butterfly pu. 13bs 125#c&j and GHDs
10
0
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Kelsey Waack
2 + 30 sec du (all du were 1 min practice)
Squats RX: low 10, high 12
10
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Lauren Kalil
2 + 5 PU... yah, I suck at both of these movements lol
BS Best 19, worst 17. C&J 95#, partner EC 17:48
10
0
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Liz LeCaptain
3 + 2 PUS // 17 BS
Done ☑️
4
0
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Marcie Kyllonen
2rds+10du's
12/13 reps
0
0
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Mary Stueber
12, 16. 2 rds + 15 PU 1 min DU cap
12
0
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Michelle Johnson
2+ 23 DUs
20 BS each round
2
0
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Nate Hall
3 + 3 pu's
10 for 5 rds/14 for last rd
13
0
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Omar CruzRivera
2.5rds
BS 13,13,13,13,13,13; finally got my DU 👍🏽
2
0
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Paula Soletski
11 bs each Rd 65# 2rds +3pu. Pu blue band strict due to back
12
1
😯?!?
Theresa Rosenquist
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Pauly VanderKelen
4 rounds + 13 pull-ups
HBBS - 15,15,15,16,17,16 / EMOM15 - 1 C&J @ 205# felt great!
0
0
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RaLinda Lamberies
22:51.5 5k row/3 rds
handiwod:19 kip swings/4 corner one leg hops x 50
9
0
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Sam Carter
4 + 13 PU
15
0
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Sam Scherwinski
4 + 19 PU
BS: 13, 17 | C&J at 165#
11
0
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Theresa Rosenquist
3 rounds..
Some DU, 75 combined DU/SU. 77 BS.(~12/set).
1
0
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Todd Rocheleau
2 + 6 DU
BS 11/17 EC BS 5x5 up to 285
6
0
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Ty Krueger
4+10 Dubs
Rounds of squats - Low 15 High 19; 800m time trial - 2:35
10
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Tyler Shaw
4 + 33 double unders
12
0
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Zach Campshure
2+4du
14,15,16,16,16,17
5
0
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