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Friday, June 16, 2017

Praline

I think the main reason people quit CrossFit is the fact that they’re not great right now. I’m sure there’s a few that may have left because of me too but oh well can’t win ’em all over! Anyhoo, CrossFit mimics life and just like life when we get knocked down we get back up and we learn from our past (posting your scores). If your intent is to get good at this competitive exercise stuff you need to show up every day with these two goals one, to learn and use that knowledge to get better and two to kick ass. Tighten that diet down, rest as needed and continue to pick up heavy objects. That’s pretty much it:) Proud of you all and your intensity makes my heart go pitter patter. 
Have a great Friday!
1.) Shoulder Press 5-4-3-2-2-1-1-1-1-1, add load each round Every 90 sec
2.) Praline 
5 rounds
400m Run 
12 Burpees
rest 2 minutes
note: record time for each round. run fast.
*3.) 5-4-3-2-1
Muscle ups
Bench Press 225/155lb
Back Squat 275/225lb
*4.) 5 rounds
15 Hollow Rock 
15 Hip Extension
20m Handstand Walk

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Amanda Zeamer
Present
Air assault, half ass burpees, some pull up and glute work
4
0
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Angel Anderson
19:45 .5 mile Assault bike
SP ^85# failed 90... ugh. Strict pull-up work and glute work
5
0
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Brett Kohout
18:28; splits 1:59, 2:05, 2:11, 2:10, 2:03
SP ^135#
5
0
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Brian Toole
21:32. 1:30 slower than last year.
125#SP
10
0
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Brittany Nohr
19:51
105 strict press. 110 fail. 2:22 2:20 2:24 2:35 2:16 3x5 strict pull-ups and ring rows.
5
2
It was close. And I was laying on the ground dying so I did something right.
Brittany Nohr
Yeah sub 20
Tyler Shaw
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Bryn Odberg
19:18; 2:20, 2:05, 2:12, 2:16, 2:25
Extra credit #4
6
0
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Cal Shanle
LOL get outta here. 2:15,2:30 so on and so forth.
180# shoulder press
7
0
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Chris Ness
180 SP 18:41
6
0
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Christopher Adam
Forgot all my times. Finished right before Paul. Almost beat me! 1:58;1:58;2:08;2:15;2:??
175 press
8
1
Thanks for setting the pace!! Good job today.
Paul Mantz
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Cindy Opichka
45-77 strict push
2:56/2:54/2:54/2:57:2:53
8
0
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Dana M Koziol
22:14 SP:55#
2
0
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Erin Schuh
Up to 65# and 20:32
7
0
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Grant Soletski
145/19:34
I'm pretty sure I used the bad 200m line last time we did this
14
2
Or I was just a giant pussy today:)
Grant Soletski
I think you're right.
Paul Mantz
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james macco
2:07, 2:12, 2:16, 2:18, 2:18. Total 19:11
150 press. 10# PR!!! 😬 EC of hollow rock,hip ext and handstand walk. Also stuck around for a little gymnasty.
6
0
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Jenni Phillips
2:16, 2;30, 2:40, 2:44, 2:53- 21:03 total
Strict press up to 85#
12
0
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Jim Koehler
22:13 row 500m for run
SP up to 185#
5
0
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Kate Mantz
24:53 (row 500 per)
Strict Press ^85#
9
0
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Kelsey Waack
Metcon at Crossfit Spokane Valley
4
0
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Laura VanderKelen
19:05 total time, 11 second PR – 2:15, 2:10, 2:12, 2:17, 2:09
Strict press 45#-80#
7
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Lauren Kalil
2:20, 2:17, 2:20, 2:60, 2:13, total time 19:31
SP up to 92#. 95 is 1 rep, tried 100 and 102...failed both. Womp womp
6
0
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Liz LeCaptain
19:32 / splits: 2:06 - 2:19 - 2:26 - 2:24 - 2:10 // 100# SP PR 💪🏼
Happy Friday!
3
0
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Mary Stueber
55-90# failed 95# twice
Slooooow - 2:50, 2:58, 3:06, 3:18, 3:01. 🐢 Too muggy 😅
10
0
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Michael Green
21:36
Sp ^ 145# 4 min intervals 50 Cal 3:45 50 Cal 3:30 and 50 Cal for funzies on assualt bike.
9
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Michelle Johnson
2:16, 2:23, 2:20, 2:22, 2:18
55-95# SP 100#F
13
0
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Nate Hall
Work-work-work
9
0
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Omar CruzRivera
18:37
SP 160
8
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Paul Mantz
18:30 ; 2:06, 2:10, 2:06, 2:05, 2:03
135. Strict press is my Achilles heel.
11
2
You too?!
Troy Foley
You smashed that wod!
Christopher Adam
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Paula Soletski
45-70;strt press. 2:57, 2:51, 2:53, 2:53, 2:43.
11
0
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Pauly VanderKelen
18:10 total time
Splits - 1:55, 1:58,1:59, 2:09, 2:07 / Strict press - 75, 85, 95, 105, 115, 125, 135, 145, 155 fail, 155 fail
0
0
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RaLinda Lamberies
45-90# SP/2:30,2:31,2:31,2:30,2:41
row 500 12 box burpees Mind won last rd :(
9
0
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Ryan La Count
200# strict press. 19:10 wod
8:44 RX extra credit #3 (5-4-3-2-1)
10
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Ryne Koehler
19:10
2:12;2:12;2:11;2:15;2:20
3
2
nice job Budly!
Grant Soletski
It hurt
Ryne Koehler
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Sam Scherwinski
2:18, 2:12, 2:30, 2:28, 2:10 = 19:38
SP ^ 155#, completed #3: Bench 135# BS 225#
8
0
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Ted Kemen
19:19
SP up to 120#
10
0
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Theresa Rosenquist
Yoga, 75 min
Otherwise rest day. ☠️💀☠️ 3 mi walk.
5
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Tina Schmidt
19:18?
A lot slower than last time
7
0
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Todd Rocheleau
21 something....first round was good...then fell apart
165 press...172 fail Ok, I know this is a shocker but I did EC...Bench, MU, squat
5
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Troy Foley
18:52
Up to 145#; 2:09, 2:09, 2:12, 2:13, 2:09
8
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Ty Krueger
16:57 (13s better than last time) and 205# strict press
Splits - 1:36 - 1:46 - 1:53 - 1:54 - 1:57
7
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