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Sunday, September 30, 2018

CrossFit HQ WOD 180903

Team WOD this morning at 7:15am followed by the regular WOD. Note that this is a rest day so there is no weightlifting today. If you are looking to get a workout in no matta what come to the team workout or regular wod or just go to church and enjoy a nice day out of the gym!
Have a nice Sunday. 
Team wod is at 7:00
Tom Schmidt 2:19AM on Sep 30, 2018
1.) CrossFit HQ WOD 180903
3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders
Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box
*2.) 3 rounds 
20 Hip Extension 
15 Parallel Ring Row

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Ashley Bourgeois
16:52 scaled
20#, not weighted step ups, 100 single unders
5
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Bryn Odberg
Miss you all!!
Just thought I would share - I PRed my snatch by 5 lbs today!! 132#!!
9
3
Congrats!!!
Megan Vogel
Wooo!
Timm Uhlmann
👊👊👊
Theresa Rosenquist
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Pauly VanderKelen
HG
5x5 Pause Front Squats @ 245# / CrossFit HQ WOD 180903 complete in 18:23 / No access to 50# dumbbells, so I used a 115# barbell for push jerks and put it on my back for the 24" step-ups / All 3 rounds of 25 push jerks were unbroken.
1
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Sylvia Christensen
6 mile ruck
72 mins, 35#. Perfect day for it!
3
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Theresa Rosenquist
3 mi
56:00 (18'/mi)
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