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Friday, August 5, 2016

Burn

Mark your calendars for next Thursday evening at 6:15pm for our Nutritional Discussion with Jake. If you have any questions or have just no idea what you should or shouldn’t be eating this is for you. 
Make sure you all come on out Saturday morning for our weekly Community WOD at 8:15am. Anyone that is looking to change up their workout routines or want to check out what it is that we do here are welcome. As for families, we love when parents involve their kids in fitness as well, we only ask that if your child is under 12 and isn’t enrolled in CrossFit Kids, please wait to bring them along until we schedule a Free CrossFit Kids Saturday class along with the adults. We just had one last week and it was a lot of fun and we will schedule another one this month. 
Until then, please leave younger kids in the Kids room as a safety precaution. Thank you!
Have a great Friday.
1.) EMOM for 10 Minutes
6 Strict Pull-ups/3-5 perfect Wall Squats
note: goal is to have your toes touch the wall
2.) Burn
Reps of 50-30-10
Hang Power Clean 115/85lb
Box Jumps 24/20
Cal Row
*3.) 50 Toes to Bar for time

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Alyssa DeNoble
17:56 w/step ups
15
0
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Andy Frelich
14:30
50T2B
17
0
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Anna Schumacher
16:55
7
0
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Charlie Spry
Through 30s @20:00
18
2
You WODded again? Are you sick?
Amy Zynda
Sometimes you just need to have faith in the process.
Charlie Spry
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Chris Ness
17:58
10
0
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Cindy Opichka
2rds +2 hpc
70#'s, step ups on box
11
0
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Derek LaBonte
15:18
50T2B
20
0
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Glenn Ristau
16:53
13
0
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Jill Schumacher
Shout out to Christian and Tyler for helping "the old lady finish the wod"
9
0
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Jim Koehler
19:39 at 95#
12
0
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Justin Bauer
18:09
13
0
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Justin Peterson
11:39
UB Pullups/toes to wall squatz
15
0
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Kathy Illikainen
18:43 with step ups
5
0
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Krystal Lowney
2/10 HPC at cap
65#
17
0
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Laura VanderKelen
18:36 rx 💪🏻
9
0
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Marcie Kyllonen
18:21 rx
all rds completed
13
0
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Marlene Hall
Timecap, not a good workout day.
10
0
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Michael Green
18:18
95# PC
13
0
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Michael Hartmann
17:16 stup ups.
1
0
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Michael Heim
15:08 RX
10
0
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Michelle Johnson
20:00 Rx
17
0
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Nate Hall
16:23
50 T2B (10-10-10-8-7-5)
15
0
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Paul Mantz
19:12 95# negative pull-ups
8
0
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Pauly VanderKelen
16:56
50 T2B complete in 3:06 / Ran up and down the hills of Baird Creek while playing disc golf with coworkers prior to the WOD!
1
0
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Rachel Meyers
Finished 30 cal at the 20 min mark. Hpc #75. Extra credit back squats sets of 3 up to 135#
12
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Ryan Kyllonen
18:23
9
0
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Ryan Vidmar
18:21rx
1
0
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Sal Bertuglia
I thought this was 50,40,30....awkward. 3 PC's in 3rd round
14
0
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Sam Adler
1/10 bj at cap, RX
Slow vest t2b
12
2
Wait. You did 50 T2B with a vest?! Haha I just meant do the extra credit on the board. 😂😝
Justin Peterson
Wtf I hate myself 😐
Sam Adler
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Sam Carter
16:40
Wall Squats were eye openeing!
17
0
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Sam Scherwinski
18:52 RX
11
0
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Scott Adler
17:18 (95#)
4
0
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Sylvia Christensen
19 minutes and 12 seconds of pain
8
0
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Theresa Rosenquist
Rest & MOB day
Holy smokin' ahoulders Batman!! (from 'Oh Balls' WOD & I scl'd it), 267 KBS
0
0
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Ty Krueger
10:30
5RFT Of - 5 hollow hold ring pull-ups, 10 strict HSPU, 20 1.5 pood KB thrusters ......I miss my training partners and heavy barbells. Kruegers home bound tomorrow!
6
0
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Yvonne Otero
23/30 cal at cap
55#, step ups
13
0
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