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Wednesday, September 6, 2017

String Cheese

Granite Games begin this Friday. CFGB will be represented very well keep an eye on CFGB’s instagram and Facebook pages to keep up with all of our athletes competing!
Have a great Wednesday!
1.) 7 Back Squats every 2 minutes for 10 minutes @ approx 70%
2.) String Cheese
3 rounds
Run 400m 
21 Pull-ups
*3.) 10 min EMOM
odd 5 Muscle Ups
even 5 Strict Deficit Handstand Push-ups 2x45lb/1x45lb
*4.) for time:
30 cal Assault 
30 Burpee Box Overs 30/24″ (feetsies and handsies touch top of box)
*5.) 5 rounds
10 Parallel Bar Dips
Parallel Bar Walk 
note: hips and hands to traverse down that bar. start at one end and end at the other then start next set of dips

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Alli Nowak
Yesterday's WOD: - 65# to125#
6
0
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Alyssa DeNoble
9:08
155 bs
4
0
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Angel Anderson
Mobility
Handstand walk practice... 🙄 Apparently 5-6 feet is my max before I crash and burn 🔥
6
0
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Bill Binsfeld
14:04
Rowed 500 for run. BS at 275#
6
0
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Bill Hoisington
14:35 RX
205 BS
12
0
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Brandi Binsfeld
12:25 banded pull-ups
105# BS
6
0
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Brett Kohout
8:44
BS 225# + Yoga
5
0
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Brian Toole
13:32 w/green band
155# BS
10
0
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Chris Ness
255 Bs 8:44
2
0
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Eric Hansen
9:30
11
0
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Grace Adler
11:53rx
BS 125#
4
0
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Grant Soletski
8:31?
GHD sit-ups in place of pull-ups. 185 on the squat just trying to get my squat back to working condition
7
2
Question Mark?
Chris Ness
It was :30 something
Grant Soletski
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Greg Goffard
10:25
205# BS
5
0
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Hannah Fameree
15:40 - half regular PU, half blue band
115# BS
4
0
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Jenna Hanson
8:09 - Airdyne &a Ring rows/PU
BS @ 75#
4
0
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Jenni Phillips
Dropped in Crossfit Illumine Niles
25# dumbbell presses 5x6 wide grip strict pull ups 5x4, Helen Rx 13:02
4
0
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Jennifer McFall
145lb back squat
11:26 sm black band
9
0
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Jim Koehler
12:05 rowed 500m for run
BS at 225#
2
0
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Krystal Lowney
10:31 Rx
BS 115#
10
0
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Lauren Kalil
10:36 RX
BS 170#... EC EMOM, handstand walks, yesterday's planks, parallel dips and walks, assault bike and BBO
6
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Liz LeCaptain
12:02 // 145# BS
worked on butterflies
11
0
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Marcie Kyllonen
11:06 2:30 airdyne/kb's 1 pood
bs 105#
7
0
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Michael Green
10:18
BS 225# 4:45 30 Cal 30 burpee over box
12
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Omar CruzRivera
8:50
BS @255
1
0
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Pam Bozec
14:28. Rx
115# BS
6
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Pauly VanderKelen
Rest Day
0
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Scott Adler
9:56 rx
155# bs
11
0
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Ted Kemen
8:23
165# BS
13
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Theresa Rosenquist
11:15**
**1/2 mi Assault bike. BS: #105 😝EC: 3×{WL/AMSU/KB8s/PU/RD -> Yoga.
6
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Troy Foley
8:50 (AAB .5 mile sub)
235# BS
8
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Tyler Shaw
6:28
7
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Yvonne Otero
9:53, bike & ring rows
BS 65#
10
0
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