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Monday, July 31, 2017

Nancy

A new week full of new knowledge! How exciting! 
Happy Monday, all!
1.) 12 minute AMRAP 
10 Overhead Walking Lunge 45/35lb
10 Strict Pull-ups 
10 cal Assault Bike sprint
2.) Nancy 
5 Rounds 
400m Run
15 Overhead Squats 95/65lb
*3.) Every 3 minutes for 15 minutes 3 Deadlift @ approx 80%
Note: reset each rep
*4.) 50 Back Extension
Note: slow and perfect
*5.) For time Team of 3
60 Thrusters 95/65lb
30 Strict Deficit Handstand Push-ups 3x45lb/2x45lb
45 Thrusters 135/95lb
45 Strict Deficit Handstand Push-ups 2x45lb/1x45lb
30 Thrusters 185/125lb
60 Strict Handstand Push-ups 
Note: each member must compete at least 1 rep of each stage

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Alyssa DeNoble
15:50? Fun day!
Ec w/sam
8
0
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Amanda Zeamer
20:06rx
I hate running, first part complete, 30 ring rows and banded dips, mobility
10
0
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Amy Zynda
19:45
So hot.
11
0
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Antonia Shanle
14:24
Happy birthday Ty!🎉🎉
18
1
Gracias!
Ty Krueger
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Betsy Soletski
17:02 RX
4
0
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Bill Binsfeld
20:04
Had to bike for last round.
0
0
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Brandon Meehan
6 rounds +lunges. 19:20
Afternoon - 3) deads @ 475#
11
0
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Brett Kohout
15:19 @ 75#
5
0
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Brittany Nohr
15:56 rx
First time doing Nancy 😊 back extensions done. 3 full rounds of 12 min amrap with all strict pull-ups
4
0
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Bryn Odberg
16:37
35# working on shoulder stabilization
7
0
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Cassie Christianson
15:26
Waaaay too hot
6
0
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Chris Ness
14:34
4
0
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Chuck Brehm
13:18
18
0
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Eric Hansen
17:27 75#
12
0
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Garrett Lowney
12:15 Rx. H-O-T!!!
5 + 3 pull-ups
12
0
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Grace Adler
18:12
Slooowww running 400m run (2) 200m run(3)...thought I was going to explode...so hot!
10
0
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Greg Goffard
16:53 75#
5
0
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Hilary Krueger
Participated
I've been here keep forgetting to log stuff. Rough day. Made it almost 5 red. Done for run, DL for ohs.
1
0
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Jake Plennes
13:23
2
0
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james macco
16:27. Struggle 🚌 today.
4 rounds + 17 reps on EMOM EC - deadlifts @ 300#
11
0
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Jamie Kemen
18:23 (45#)
2+6SPU - blue band
10
0
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Jenna Hanson
Participation Points 🙋🏽
Baby said no to a lot today... hot, dizzy. 4 Rounds, ? Time - started with 55# and dropped to just the bar after 2 Rounds, airdyne for run
4
0
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Jennie Campshure
22:? 55#
1
0
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Jim Koehler
16:36 75# , row for run
6
1
💪🏽💪🏽
Sylvia Christensen
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Kelsey Waack
17:30 RX
3 + 5 pu (gr band) ... the struggle was real w those pull ups. 😒
10
0
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Krystal Lowney
16:45 Rx
15
0
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Laura VanderKelen
14:31 rx
Deadlifts @ 200#
7
0
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Lauren Kalil
15:15 RX
3+4 strict PU no band...worked on snatches up to 100#...couple of fails at 105#...some muscle up work
7
0
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Marcie Kyllonen
19:10
2:30 airdyne for run/55#
6
0
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Michelle Johnson
14:22
9
0
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Nate Hall
15:49
15
0
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Omar CruzRivera
15:47
6
0
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Pauly VanderKelen
13:18
1.) 4 rounds + 10 strict pull-ups / *3.) DL - 3 singles @ 365# / Ankle mobility felt great!
0
0
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Rachael Salata
13:03
Not a PR. Blazin out 🔥 4+19 starting with PU
7
0
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Rachel Meyers
18? #55, alternate rounds row and run
Amrap done, pull ups with band
10
0
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RaLinda Lamberies
18:47 RX (PR)
AMRAP done, Negative pu cranky elbow
14
1
👊
Theresa Rosenquist
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Ross Van Enkevort
17:01
Like your coaching style derek👍
9
0
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Sam Adler
17:36 rx
6
0
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Sam Carter
14:45
Thruster Strict HSPU w/Alyssa
11
0
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Scott Adler
16:07 (65#)
9
0
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Ted Kemen
16:23
12
0
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Theresa Rosenquist
Mega MOBility
Day off from CF; but not torture #LCBhell
7
0
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Tina Schmidt
13 55
9
0
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Ty Krueger
13:01 (1:05 Pr)
5 + 1 pull up on the first EMOM
17
9
Nice PR👊🏼
Grant Soletski
Happy birthday 🎂
Nate Hall
Happy birthday Ty! 🙌
Rachael Salata
Happy birthday Ty!
Brittany Nohr
Thank you all!
Ty Krueger
👊👊
Theresa Rosenquist
Happy birthday!
Rachel Meyers
Love you birthday boy!
Hilary Krueger
Happy birthday!!
Grace Adler
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Yvonne Otero
16:03, 15#, bike instead of run
12
0
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Zach Campshure
21:22
7
0
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