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Monday, June 26, 2017

Off to Jail

Congrats to Lily Spry for taking the bronze in her first trip to nationals, Josie taking home a bronze in the Clean & Jerk and bronze overall. Islie went 4 for 6 on the big stage hitting a PR in both the Snatch and Clean & Jerk placing 6th overall out of 15! Jared went 5 for 6 earning him 15th overall and now officially has his feet wet with Lily on the USA Weightlifting National Stage! Congrats to Ty and Jordan with a special thanks to Charlie and Derek for a weekend well done. 
So that’s now 9 athletes from kids to masters qualifying for nationals in a program that’s just barely 2 and a half years old. On the CrossFit side of things our programming has qualified 2 individual regional athletes, 4 regional teams and 1 games team since opening in October of 2010. Oh and coached a masters athlete at the 2013 games!
Our programming is all done in house and our goal is to create champions and not just for our “best”. Follow our programming with everything you got and we will tweak and tweak as coaches until we get you where you want to be as we’ve already proven we are on the right path. 
Have a great Monday!
👏👏👏🤙 so glad to be a part of this amazing team. Huge thanks to Grant and Betsy for believing in this little project of ours and to the rest of the CFGB community for the out pouring of support over the weekend! Love you all!
Ty Krueger 1:56AM on Jun 26, 2017
1.) Overhead Squat 5-5-3-3-2-1-1-1-1-1, rest 2 minutes between each set add load each round 
2.) Off to Jail
100 Double Unders
21-15-9
Strict Press 75/55lb
Chest To Bar Pull-ups 
100 Double Unders 
*3.) APFT
2 Minutes Push-ups 
Rest 5 minutes
2 Minutes Sit-ups
Rest 5 minutes 
Run 2 miles for time
*4.) 20 minute AMRAP
1000m Row
40m Handstand Walk
50 cal AirAssault
40m Handstand Walk
Note: just a steady eddy pace
*5.) 3 rounds 
15 Weighted Hip Extension
15 Reverse Hyper; heavy

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Alyssa DeNoble
9:49 155# ohs pr fun day! 🤗
Ec done
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Amanda Zeamer
11:28
200 singles, 45#, jumping c2b. Ohs up to 105# today failed 115#. 3 rounds kb alt deadlift (53#) and bentover row (26 in each hand). 3 rounds of the hyper and wt hip extension. The 20min amrap sub 40 push ups and 40 sit ups for hs walking
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Andy Glawe
14:12, du time cap 2min
205# ohs, 10# PR
9
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Angel Anderson
11:34
RX weight for SP, blue bands for C2B, 200 singles. ^125# FS instead of OHS. 3 rounds kb alt deadlift (53#) and bentover row (26 in each hand). 3 rounds of the hyper and wt hip extension. The 20min amrap sub 40 push ups and 40 sit ups for hs walkin
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Anne Holzem
12:15
105# ohs
7
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Antonia Shanle
100DU- 21-15-9 rebounding BJ&GHD 100DU
230# FS (15# PR) 25 min run=~3.25 miles
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4
Ya dude, you're not SLOW.
Rachael Salata
Okay maybe it's gotten better..lol but still slow😂
Antonia Shanle
Wouldn't consider that "bad" at running. 💰
Hilary Krueger
LOL one of the very few times i actually didn't feel like I was dying
Antonia Shanle
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Barbi Gossen
155 OHS, 20 lb PR. 14:29 c2B are hard!
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Betsy Soletski
12:17 all du's several c2b each round then jumping
OHS ^ 125#. 10# PR!!!
15
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Brett Kohout
13:03 rx
C2B singles, no DU cap; OHS ^155#, 20#pr
6
0
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Brittany Nohr
11:59
190 ohs 15# pr rx weight and dubs with banded c2b to work on activating lats. Ec 4+5 done
5
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Bruce Hoffort
10:20 (scaled)
150# OHS Assault bike, 65# SP, 5 x PU per round (ribs still sore)
14
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Cal Shanle
13:33
Thin purple band for c2b. 225 OHS
13
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Cassie Christianson
8:54 sub parallel ring row w/ box for c2b
OHS to 155#
6
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Chris Ness
Worked on form at 225 disaster, 10:24 200 singles, went home disappointed for time
11
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Chuck Brehm
5:05
#315 OHS
10
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Derek LaBonte
4:20
265 ohs
7
2
Speedy!
Tina Schmidt
😵
Alyssa DeNoble
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Eric Hansen
11:41 65#
150# OHS
15
0
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Grace Adler
12:57 rx
115# OHS
2
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Grant Soletski
185/13:59
Just enjoyed my first not being sued anymore WOD
17
6
👍🏽
Omar CruzRivera
☁️☁️☁️☁️☁️
Brett Kohout
😝👊🏼
Angel Anderson
Hopefully last as well.
Charlie Spry
Counter sue for chalk 👏🏼
Brett Kohout
👊🏼
Alyssa DeNoble
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Hannah Fameree
9:17, SP 35#, c2b with green band, penguins
New OHS PR ~ ^100#! Kept whipping myself during DUs so switched to penguins
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Hilary Krueger
12:06
85 OHS not pr but felt fairly light. WOD sucked. DU were not happening today :(
15
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james macco
13:23. Getting dangerously close to 🦋 on c2b.
205 ohs. 15# PR. 💪🏼👊🏼
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1
awesome ohs!!
Jim Koehler
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Jamie Kemen
13:49
35_90'OHS. Bar for SP and band for C2B.
1
0
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Jenni Phillips
11:37 45#
OHS up to 110# 5# pr
5
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Jim Koehler
10:56 rx
185# OHS...failed 195 again
13
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Krystal Lowney
15:24
Rx other than subbing 200 SU. OHS 5# pr at 110#.
15
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Laura VanderKelen
14:40 rx
Ohs to 125#; handstand drills, fell on my back 🙄🙄🙄, keep on keeping on 👊🏻
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2
I believe you are suppose to tuck and roll.
Kayla Duchateau
I believe you are right
Laura VanderKelen
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Lauren Kalil
13:24 RX weight, band C2B...finished all last set DU
137 OHS, 2# PR...lots of EC fun
6
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Liz LeCaptain
11:32 RX // 135# OHS = PR 💪🏼
2 min time cap DU // 35# PR - feeling accomplished 🤙🏼
6
2
Nice pr Liz!!
Brett Kohout
thanks!
Liz LeCaptain
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Marcie Kyllonen
11:53 pull ups for c2b
ohs ^100#
6
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Nate Hall
9:18 mostly C2B's
^ 245# OHS
17
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Omar CruzRivera
10:30 RX
OHS @ 205
13
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Pam Bozec
17:52; singles
105# OHS (a PR I think)
11
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Paula Soletski
35-100 ohs. 13:01 45# strt press, blue band c2b. 25 ghd su.
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Pauly VanderKelen
6:50
C2B - 7,7,7 / 8,7 / 5,4 / OHS - 155,175,185,195,205,215,225,235,245,255# (20# off my PR of 275#) / *4.) 1 round + 30 meter HSW / EMOM10 - 5 C2B wearing 10# in the weight vest
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Sam Carter
8:20
OHS ^160 PR Super fun day!
17
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Shannon VanPay
11:28 55# green band C2B
OHS ^110#
14
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Theresa Rosenquist
11:17**
"*scl'd w/: #45 SP/thin BA-C2B/25 DU+175 SU. OHS: 35-75, 80(f - but coming back up🤗)PEC: 3×{JR-SU /armbar & bridge/R-PU/SqPry/obliques, 500m row
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Tina Schmidt
100 DU--21/15/9 front rack lunges (85#) & BFB--100 DU
9:48
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Troy Foley
Like 98 minutes
Up to 225#
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2
Nice job pushing through!! (Though I did "lol" at the "98 minutes" sorry 😳🤣)
Angel Anderson
🙄 you just lost your DU ☯️
Theresa Rosenquist
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Ty Krueger
5:17 - good to be home!
Worked up to 245# snatch balance; 1 rnd + 1000m and 40 ft HS Walk in 20 min on the EMOM. Good luck today Grant!
20
1
So happy to have my favorite coffee man home ☕️❤️
Hilary Krueger
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Tyler Shaw
7:17
250# ohs
16
2
Kinda slow (🤣)
Theresa Rosenquist
Who witnessed this 250?
Chris Ness
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Zach Campshure
13:50
205# ohs. 20#pr
17
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