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Monday, December 23, 2019

Meeko

Good evening everyone! Hope your weekend was pretty awesome and you are all ready for the week ahead. This week we are looking at regular hours today then on Tuesday, Christmas Eve we will be doing our annual 12 Days of Crossfitmas from 8am to 12pm with the gym being closed on Christmas reopening to regular hours Thursday morning.  
Beer Mile will be going down on New Years Eve at high noon at the Soletski residence. This year we will be dedicating the workout to our friend Sam. When I left for deployment Sam was still a relatively young old dog but in the year he has grown in to a 100 year old dog. Sam is still happy and loves to lick faces but his back legs are not working so well due to some arthritis on his spine. Anyways, Sam does not have a lot of time left and we figured this would be a good chance for people to come and give him some love one last time and at the same time participate in the greatest athletic feat known to mankind! As usual the race can be scaled for kids and non drinkers. 
Have a great Monday!
1.) 20 min to find 1RM Back Squat
2.) 20-16-12-8-4
Alt. Dumbbell Snatch 50/40lb
Ninja Roll Ups
*3.) 3 Rounds
10 Rear Foot Elevated Split Squat with DB
10 Single Leg Romanian Deadlift

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Barbi Gossen
8:20
210 Front Squat for a 9lb PR!
5
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Bruce Hoffort
295# BS (10# PR)
#stupidloser, for more click on the link to www.jpmotivation.com
8
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Cassie Christianson
7:04
245# BS, failed 260#
9
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Eric Hansen
7:05 40#
230# BS
9
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Jamie Kemen
8:50, 20#!DB
202 back squat for a 2#PR.
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Jennifer McFall
210BS. 8:31 35lb db
4
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Jim Koehler
10:02 40# db
337# pr. Chest out and chin up
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Laura VanderKelen
5:49
No squatting; *3.) done ✅ worked up to 35#s
1
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Lindsey Koehler
9:28? Rx
255# (not a PR)
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Liz LeCaptain
245# BS - 5# PR!
7:30 RX
8
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Pauly VanderKelen
6:32
Snatch instead of HBBS up to 185# / Bench Press, run, 4 sandbag cleans, run from 12-22-19 complete in 20:27 / AMRAP12 of (5) 115# full snatch & 10 cal Assault bike from 12-22-19 complete with 6 rounds + 5 snatches.
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RaLinda Lamberies
185#/8:08
No pr not below =/30# and assisted ninja roll ups
9
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Ryan Froelich
7:11
252 BS (2# PR)
8
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Ryne Koehler
9:21 scaled
325
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Sam Goldsmith
11:03 ninja roll ups were not Ninjaesque
385 lb pr
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Sylvia Christensen
5:42
No PRs today
7
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Ted Kemen
11:07
270# BS / 5# PR
9
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Tim Houge
335lb no belt, lifters, or sleeves for a PR
Wasn’t going to get anywhere near 385 today. 7:54 on the WOD RX
6
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Timm Uhlmann
5# PR to 285
Slow steady climb to 300
4
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Tina Schmidt
6:15
BS @ 250# (failed @ 257# & 262#)
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Tom Fameree
7:04
315# BS (15# PR!)
9
3
Way to go Tom!
Liz LeCaptain
Ceiling is still WAY up there for you Tom, awesome!
Bruce Hoffort
Strong!! 💪🏼
Tim Houge
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