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Saturday, October 20, 2018

CrossFit.com HQ WOD 181018

Please join us for our community WOD for free!!! This morning at 8:15am the fun starts and the class lasts a hour with a quality warmup, movement demonstration, practice and then a 20-30 minute workout based off of what you just learned. It’s a good time and it’s for all. 

Members: The second of our new Gymnastics classes is tomorrow:    We will be focusing in on pull-ups this month.  Class is at 11:15am this morning following the 10:15am class. Get some weightlifting and conditioning in the WOD and then stick around to polish that gymnastics game with Kelly!

from hang?
Chris Ness 2:52AM on Oct 20, 2018
Hang power snatch actually
Sylvia Christensen 2:57AM on Oct 20, 2018
CrossFit.com HQ WOD 181018
4 rounds for time of:
20 squat cleans
800-m run
Men: 115 lb.
Women: 75 lb.

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Alyssa DeNoble
32:30. That was cold, wet, snowy and windy. ❄️
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Ashley Peterson
23:12
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Chris Ness
26:32?
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Christopher Adam
Vested, did sets of 15reps
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Cody Stelmach
22:40 RX
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Laura VanderKelen
27:59
Started 1 minute in (finished 28:59 on the clock)
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Pauly VanderKelen
22:36
4x5 for the cleans / Snatch work: Doubles @ 115, 135, 155, 175, 185. Singles @ 195, 200#. Failed 205# 4 times :/ 9-7-5-3-1 of 185# Push Press & Bar-Facing Burpees.
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Shannon VanPay
30:00
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Sylvia Christensen
28:16
3x4 BS 195#. Gymnastics - suuuper helpful and everyone should attend
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