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Friday, April 19, 2019

Cersei Lannister

Our first annual summer competition is coming Saturday, July 13th!
It’s a one day, two person team event that showcases a Male/Female pair. There will be 4 divisions to enter into: Scaled, Intermediate, Masters (75 combined ages in 2019) & Rx. One new opportunity this year is for Masters and Teens to have the opportunity to compete. If your child is 14-15 years old, the weights in the WODs will be modified. If your team age totals 90 , your workouts will be modified as well. 

All teams will compete in at least 3 programmed workouts, and the top 4 teams in each division will make it to the Finals!
As always, we’re working to offer cash payouts for all divisions, including Scaled division! If we fill registration, we also plan to pay out everyone who makes it to the Finals.  
Registration will open next week! 

“Did we just become best friends?” — Brennan Huff 

This is 100% a Cercei Lannister WOD.
Sylvia Christensen 3:27AM on Apr 16, 2019
I feel shamed already
Timm Uhlmann 3:19AM on Apr 18, 2019
When do we get naked?
Bruce Hoffort 9:55AM on Apr 18, 2019
Bruce they want you to ring the bell and wear heavy robes
Sal Bertuglia 3:28AM on Apr 19, 2019
1.) Every 2 min for 5 rounds
5 Front Squat @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
2.) 30-20-10
Thrusters 115/85lb
Cal Row
GHD Situps
*3.) 5 Rounds
5 Slow Descent Strict HSPU
5 Slow Descent Strict Pullups
*4.) 3 Rounds
10 DB Bent Over Rows
20 Alt. Walking Lunges With DB at sides
-Increase weight each round

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Chris Miller
FS: 100, 115, 135, 155, 175; 14:30
8
0
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Christopher Adam
9:46(45#db,AB); FS- up to 235
2
0
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Dusty Neubauer
11:39
FS up to 235
7
0
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Grace Adler
13:35
65#, ghd to //. FS 85/105/125/145/165#.
5
0
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Jennifer McFall
13:32 65lb, abd mat su
95, 110, 130, 150, 165
5
0
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Justin Bruehl
11:16
Fs @165,205,240,275, 305x2
4
0
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Kelsey Waack
14:35, 75#
FS: 65- 115 // Fitnessing w Jordan & Sam—3rds of Vader 15:30ish RX
6
0
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Lauren Kalil
11:10
FS up to 205#, strict press PR only up to 95#, bench press PR 145# (15# PR!), dumbbell fun
4
0
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Liz LeCaptain
3 Mile Run 🏃🏼‍♀️
Happy Friday everyone! 🤙🏼
6
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Michael Green
11:09 abmat w/45# plate
165/195/230/265/300#
7
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Pauly VanderKelen
10:52
12-10-8, 12-8, 10 for thrusters / Front Squat: 165, 205, 235, 275, 290# (10# under 90%) / 4-17-19 WOD complete in 17:43 with UB kettlebell swings.
0
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Rachel Meyers
13:45 #55, biked instead of row
Fs #65-#115
2
0
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RaLinda Lamberies
FS 85-135/13:26@65#
1
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Sal Bertuglia
Def at the tail end of the stoppenbach trash curve
7
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Sam Goldsmith
18 ghds at the cap.
125,145,165,185,205 front squats Did 115 for thrusters for 30 than swapped to 95 after 10 on the round of 20, needed another 3 min to finish after the cap. Yeah fitness!
6
1
And ... we went for a run. FITNESS!
Kelsey Waack
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Scott Adler
11:35 (65#, Ghd to //)
185# fs . DB ec
7
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Shannon VanPay
Still had 10 GDHs left to complete at cap. RX
FS ^ 165#
0
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Theresa Rosenquist
14:27**
Cersei is truly a biatch! 👸🏼**WODmods: #20 DBx2 Thruster (L only), GHSU ==(& did 40 v.30 ?!?) FS:to #100. PEC: 20’ spin, 2x{10 sq. therapy/20 GH-HE/10 GHR/40 WL.
0
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Tom Fameree
11:16 @ 95#
FS up to 240#
6
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Troy Foley
12:36
Up to 275#
4
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Yvonne Otero
13:41, 15#, ab mat sit ups
35-65# FS
6
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