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Monday, June 19, 2017

CrossFit HQ WOD 160625

We will be spending an entire 20 minutes warming up for the workout today and then some more time cooling down. Be prepared to exercise a lot before you exercise some more and then when we’re all done exercising we’ll do some more exercising. What better way to start a week than with pre and post exercise exercise! All the exercise. 
This week Yoga is on Wednesday evening at 5:15-6:15pm. Please come and let T put you through preview of what yoga can do to help up your overall ass kicking ability. Regular 3 times a week classes beginning in July and 1 Pilates class a week with our good friend Shawn ‘I can’t read’ Robinson. (If you don’t know the story behind that comment ask Shawn the next time you see him (at Pilates preferably) It’s a pretty inspiring story. Pilates is every Saturday including this coming Saturday at 9:15am. 
Have a great Monday!
Any style?
Sal Bertuglia 1:12AM on Jun 19, 2017
CF HQ WOD so yes
Grant Soletski 1:17AM on Jun 19, 2017
Gnarly!
Paul Mantz 1:49AM on Jun 19, 2017
!!!!!!
Ryne Koehler 2:06AM on Jun 19, 2017
Great workout from HQ but even better class format coach! Loved the extra warm up and cool down time.
Ty Krueger 6:17AM on Jun 19, 2017
1.) CrossFit HQ WOD 160625
Complete as many reps as possible in 20 minutes of:
135/95-lb. clean and jerks, 15 reps
Rest 1 minute
155/105-lb. clean and jerks, 15 reps
Rest 1 minute
185/135-lb. clean and jerks, 15 reps
Rest 1 minute
225/155-lb. clean and jerks, 15 reps
Rest 1 minute
245/165-lb. clean and jerks, 15 reps
Rest 1 minute
265/185-lb. clean and jerks, 15 reps
*2.) For Time, 7 minute cap
5 rounds
20 Dumbbell Overhead Squat 45/30lb (10 each arm)
25 Double Unders
*3.) 5 rounds each round for time 
2 Person Teams
40m Sled Push (each teammate) 2 x 45lb/45lb, 20m down and back
40m Handstand Walk (each teammate), 20m down and back
Rest 1 minute
note: take ten seconds off your time for each unbroken 20m Handstand Walk increment
*4.) not for time but continuously move until all reps are complete
50 Perfect Back Extension
50 Hollow Rock, back and forth = 1 rep

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Alli Nowak
4 @ 105#
Full cleans cause I don't listen😅65/85/95/105
8
0
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Alyssa DeNoble
1 clean at 155 no jerk :/
Sleds and hs walkin with Antonia 🤗
18
0
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Amanda Zeamer
Done
65,85,95, and all of them @ 105. Tried for 135 for fun no go. Back extensions and hollow rocks complete, back accessory work done, 100 cal on assault bike
12
0
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Angel Anderson
12 @105# Scaled
65, 85, 95, 105. 100 cals assault bike, back Ext./hollow rocks, back accessory work.
1
0
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Antonia Shanle
2 @ 185#
Sleds and HS walks with Alyssa❤️
25
1
💪
Jamie Neubauer
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Betsy Soletski
48 reps
85/95/105/115#
23
0
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Bill Hoisington
95,115,135,155(5reps)
12
0
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Brittany Nohr
Finished all 15 @155 with less than a min left
All ec done plus 3x5 strict pull-ups and ring rows
6
0
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Bruce Hoffort
105# max pain threshold
Have to start somewhere, and Rome wasn't built in a day.
16
0
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Cal Shanle
8 @ 225
21 cal air assault in 18 seconds. That's pretty neat!
17
3
LOL WAT
Antonia Shanle
More like "WATT" #amiright
Troy Foley
Dang!
Hilary Krueger
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Carli Stueck
48
65/85/95 just did more at 95 there was only 1min left
7
0
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Cassie Christianson
4 @ 165#
Struggle bus today... 😂
7
0
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Chris Ness
2x245
8
0
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Christy Heiliger
2 @ 155!
6
0
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Chuck Brehm
12 @ 265
Praline before 16:52
13
2
Nice work Chuck!
Antonia Shanle
well done.
Grant Soletski
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Dana M Koziol
A few at 55#
2
0
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Greg Goffard
1 @ 185
95, 115, 135, 155, 185
1
0
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Hannah Fameree
65/95/100 and two at 105
I read the whiteboard all wrong so I skipped 85 and then just made up my own weights lol whoops
5
0
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Hilary Krueger
49 reps up to 95#
I liked this! Good mobility before and after. But did 9:15 and wasn't in my regular groove.
16
2
I've been all over the place with class times lately...but 9:15 is always my fave☺️
Krystal Lowney
I like seeing you at 915!! I was not exactly my chipper self this AM either. 😣Monday's
Kate Mantz
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james macco
56 reps. 115, 135, 155, 175
EC of strict ghd and pull-ups with Lauren and T-Shaw
14
0
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Jamie Kemen
2.5 mi. Jog around the lake 🌥
18
0
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Jamie Neubauer
4 @ 135. Failed fifth jerk.
Ohs and du ✅. Sled push and hs walk with Lauren 😊✅
14
0
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Jenni Phillips
65,85,95,105+ 4 cleans and no jerks at 135 🙄
Did some stuff after
5
0
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Jennie Campshure
65, 75, 85, 95 & completed 4@ 105#
5
0
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Jennifer McFall
scaled 65, 85, 95 and 105 all completed
11
0
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Jim Koehler
7/185# did womens rx(82 total reps)
10
0
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Kalen Fischer
15@245
5
0
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Kate Mantz
^95# x2
Not sure on reps?? Just sorta kept adding/moving.
16
0
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Kayla Duchateau
6@165#
CF HQ and GHD situps to work on the mashed potatoes
19
1
Thanks for doing the ohs and dubs with me 😊
Jamie Neubauer
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Kelsey Waack
Crossfit Okanagan
55-90# hang cleans WOD 9:59 10 rounds 1 rope climb 2 sq cleans (75#) 3 box jumps (24")
13
0
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Krystal Lowney
52 reps
15 @65#, 15 @85#, 15 @105#, 7 @115#
19
0
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Laura Schmidt
Got through 1 @ 165# felt like 200. Did Granite Games qualifiers after
13
0
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Laura VanderKelen
7/15 @ 135 (85-95-105-125-135)
2) Almost 4 rounds @ 7 mins RX; 3) sled push ec with Brit, handstand practice 😖
2
0
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Lauren Kalil
Scaled and finished 105 with over 7mins left...could not get 135
EC partner with Jamie❤️, DB OHS and DU, strict GHDS and strict PUs
16
0
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Liz LeCaptain
8/15 at 105 // DBOHS & DU W/Christy
MU work - Happy Monday! ✅
9
1
Yay! Thanks for doing extra credit with me! 💪🏻
Christy Heiliger
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Marcie Kyllonen
19:34 = 65,75,85,95,85,75... 15 reps at each
6
0
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Mary Stueber
12/15 125#
19
0
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Nate Hall
3 @ 245#
Finally back!!!!
18
0
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Omar CruzRivera
C&J 1@225
11
0
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Paul Mantz
Super tired from long weekend, shouldn't have scaled
115>135>155>185>1x225
13
0
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Pauly VanderKelen
13/15 @ 225#
All power cleans and push jerks until I got to the 225# bar where I transitioned to squat cleans and split jerks. / EC from 6/16/17 - 5,4,3,2,1 of MUs, 225# Bench Press, and 275# Back Squat complete in 17:53. MUs and Back squat UB. Bench press in sets of triples and doubles. Needed to rest before each movement :/
1
0
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RaLinda Lamberies
79 reps
55-105 PC&J (4@105)
14
0
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Ross Van Enkevort
15@185
4
0
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Ryan Froelich
95 ^ 155 (10/15)
EC 2 & 4
15
0
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Ryne Koehler
7/15 at 225
5
0
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Sam Carter
Last 2 at 135 after cap-struggle bus today
5
0
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Samuel Thelen
5/13 175
95,115,135,155 Did my first muscle up tonight!!!
2
0
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Shannon VanPay
65, 85, 95, 105, 5@115#
5
0
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Theresa Rosenquist
Supah Scl'd
HHPCl&PJk: 55/65/70/75/80 & focused on details: elbows up! Tall dip! Drive!! Drop!! 1:54 20 Cals. 3×{10-15 ea: pull/push/sit/sq/back/dip
14
0
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Troy Foley
9/15 @ 225# Rx
XC #2: 4 rds + 10 OHDBS Rx
12
0
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Ty Krueger
2 at 305# (forgot to pick up an extra set of 10s so I threw the 25s back on. Bar math is hard at 515)
Sleds and HS walking with Rach after
20
5
HAHA it happens. Nailed those two reps though👊🏻
Antonia Shanle
I saw that last one lol best accident of your day though woo!
Antonia Shanle
It should have been three but couldn't get my feet together before the clock hit 0 so Grant no repped me lol. On the plus side, 305# is a PR clean and jerk triple lol!
Ty Krueger
Lol made Grant and I feel quite a bit better after we figured it out. Those were some super duper heavy 265# cleans.
Ty Krueger
Ain't even mad 😎
Antonia Shanle
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Tyler Shaw
13 @ 225
15
0
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Yvonne Otero
neighborhood jog, 15-12-9 squats & sit ups
12
0
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Zach Campshure
5/15 at 185
115, 135, 155, 185
11
0
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Zach Truett
2@265
5
0
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