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Friday, September 14, 2018

CrossFit HQ WOD 180909

Today’s workout is about perfect squats. Perfect. Precision driven movement making sure every squat begins with posture, followed closely by hips and then let Mother Nature do her work. The Rope Climbs on the other hand, go up come down and go right back up. Don’t sit there and stare at the rope, get on it and climb. Can’t get to the top, pick a point doable repeatedly and do that but just get on that rope! Enjoy squatting very very well today. 
Happy Friday
1.) CrossFit HQ WOD 180909
For time:
100 squats
15-ft. rope climb, 4 ascents
75 squats
15-ft. rope climb, 3 ascents
50 squats
15-ft. rope climb, 2 ascents
25 squats
15-ft. rope climb, 1 ascent
*2.) GHD Annie 
50-40-30-20-10
Double Unders
GHD Sit-ups 
Note: Scale GHD’s to Abmat Sit-ups as needed. 

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Alyssa DeNoble
12:43
0
0
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Amanda Zeamer
11:59
Rope pulls, Ghd annie not for time
3
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Andy Glawe
20:41
Abmat/DU Annie
5
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Angel Anderson
10:53
First 2 rds dbl rope pulls, last two rounds rope climbs. GHD Annie 16:?? (105 GHDs, then situps...that one's gonna hurt tomorrow) :)
3
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Cassie Christianson
12:33
9:04 Annie sub abmsu
3
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Chris Ness
9:40 RX ghd annie not for time
2
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Cody Stelmach
9:40
4
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Dusty Neubauer
9:58
GHD hang power, MU EC from wed. Abmat Annie
7
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Grace Adler
14:32 rx
Annie (50/50 abmat sit up/ghd) 9:41
7
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Hannah Fameree
14:04 rx
GHD Annie. Half ab mat sit-ups, half GHDs. 🐧
3
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james macco
11:20 First 5 ropes @ legless.
GHD Annie for EC. Woof. Yay, Rabdo.
8
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Jennifer McFall
21-15-9 20lb db thruster, row (600m, 400m, 200m) 6:22
Then 500m row 2:18
3
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Kelsey Waack
I was there!
3
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Laura VanderKelen
9:56
Ghd Annie 10:42 —> quads 🔥 Yoga 🧘‍♀️
3
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Lauren Kalil
10:48, GHD Annie
6
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Liz LeCaptain
13:19
GHD Annie EC
7
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Megan Vogel
13:54
GHD Annie EC. Mob.
9
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Paula Soletski
16:04
8
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Pauly VanderKelen
10:11 using the short rope, so legless for the first half of the ascents.
8:42 GHD Annie / EMOM10: 3 parallette HSPUs with no fails :)
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Sylvia Christensen
11:29
7
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Theresa Rosenquist
14:10**👵
Squats to ball, RC to 10' (👶!!): GHSU Annie: DU×2 & V-Ups - 10:24. ,🔥🧘‍♀️🔥
4
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Timm Uhlmann
10:56
GHD Annie + mu work
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Troy Foley
11:19
8:30 (half the GHD’s)
2
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