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Friday, January 6, 2017

Wrangler

Back in October our coaches volunteered a day to work on a build for Habitat for Humanity.  The experience was great and we were able to work alongside the home owner as he was contributing towards his future home too.  
We had several members express interest in being part of the next build so we have committed to another build day!!  
*When: 2/25/17 7:30a-4p
*Where: TBD
*Experience Needed: None
*Who: 20 workers and 1-2 volunteers to bring lunch (CrossFit will cover the cost of the lunch, we need someone to prepare/deliver).
*How: There is a sign up sheet on the cork board.  Please list your name and email address and we will be in contact with the build address and a sign up form you’ll need to complete online. 
Thank you in advance for your generosity in supporting Habitat for Humanity and displaying the awesomeness of our CrossFit Community.

Redemption on #3 Grant!
Derek LaBonte 4:16AM on Jan 6, 2017
1.) Wrangler
3 rounds
25 Toes to Bar
5 Rope Climbs
Pick one extra credit
*2.) EMOM for 7 minutes
5 Hang Power Snatch 115/85lb
20 Double Unders
*3.) 3 rounds
10 minute cap
20m Sled Push, inside no weight
10 Burpee DB Deadlift 50/35lb
20m Sled Push
10 Box Jumps 36/30”
*4.) 3 rounds
25 GHD Sit-ups
20 Hip Extension
15 Reverse Hyper

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Amanda Zeamer
10:50
Lots of mods-ghd for t2b, row 20 cal for rope climbs, extra credit sled push one rx except step ups 2 rds plus 10m push, shoulder and back accessory work, 10 min bike, 30 hip extensions, mobility
8
0
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Andy Glawe
Done
EC - forearm, bicep & shoulder rollout
13
0
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Anne Hoffman
14:43 t2b practice swings
7
0
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Ashley Bourgeois
Boo!
Well, at least I got the warm up done before getting called back into work. Grrr
4
1
Rope climbs weren't the same with out you!😕
Jill Schumacher
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Ashley King
15:26
GHD, hyper ext, back ext.
13
0
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Betsy Soletski
11:34
Good swings to about 2/3-3/4 t2b rope climbs to 12 ish feet
5
0
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Chris Ness
17:11 my most hated exercises, GHD hip ext hyper ext
6
0
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Chuck Brehm
9:11
9
0
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Cindy Opichka
I came, I saw, I did not kick ass.
Worked weaknesses. 😔. Grip, kip, rhythm, rope, DU.......
12
0
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Cole Cravillion
16;52
13
0
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Dana M Koziol
I worked out. Didn't notice what time I got done.😬
6
0
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Erin Buntin
14:42
SN/DU Emom
19
0
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Grant Soletski
14:59 and GHD/hip ext/reverse hyper
3
0
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Jake Plennes
11:46
Did yesterday's after: 89 reps
15
0
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james macco
15:55
i frolicked on the GHD and Reverse Hyper for EC. Was magnificent.
14
0
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Jim Koehler
Done
EC snatch
6
0
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Jordan Heider
Toes Near The Bar, 12/15 rope climbs
EMOM done @75# with DU work
12
0
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Justin Bauer
16:20
9
0
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Kate Mantz
13:11
Toes to horizontal & rope pulls. Ripped last round finished w/ V-up's and ring rows w/ feet on box. EC ✔...happy Friday 💃
13
0
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Kelsey Waack
Done
Not pretty, but did it. GHD extra credit.
2
0
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Krystal Lowney
17:06
Rx w/ lots of extra swings on my T2B.
10
1
You killed it!
Amanda Zeamer
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Laura VanderKelen
11:44 rx, 15-20 seconds of waiting for rope in the first round
Emom done with 85# and three 30" box jumps, no du's; ghd/hip/hyper complete
7
0
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Marlene Hall
Stopped with 5 rope climbs to go after ripping up my hands.
13
0
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Michelle Johnson
14:05
19
0
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Nate Hall
Felt like forever
Snatch emom and ghds
14
0
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Omar CruzRivera
12:30
GHD; Hip Ext: Reverse Hyp
13
0
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Pam Bozec
18:50 (rx ish)
Toes 2 bar or close, rope climb above pillar height); 100 amsu; DU work; mobility
13
0
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Paul Mantz
15:21 snatch EMOM EC.
Meh
19
0
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Pauly VanderKelen
8:41 (25 UB - 10,8,7 - 5x5)
*2.) All rounds complete with 30 seconds of rest each round - felt great! / *4.) Complete with (2) 25s and (2) 35s on the reverse hyper machine.
1
0
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Rachael Salata
Done
Forgot to look at clock. Hands on fire.
0
0
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RaLinda Lamberies
22ish
A few RC to 10' most to beam. Thought Justin was going to have to try to catch me on the last RC :) 7 min pathetic EMOM
14
0
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Ryan Froelich
13:55
EC done
11
0
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Ryan Kyllonen
12:12
14
0
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Sam Scherwinski
13:20
Friday, January 6th 2016... The day I learned to climb correctly!! WOO HOO
9
0
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Scott Adler
13:39
11
0
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Sylvia Christensen
14:23
Lots of walking around/waiting for rope :) Yesterday's BS ^195. EMOM also done (scaled to 10 DUs for a few rounds.. also didn't finish all rounds)
13
0
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Ted Kemen
12:06
EC done
19
0
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Theresa Rosenquist
15:13***
***Supah scaled the RC (arms & shins dead!!) EC: GHSU/GH-HE/RHyper.
0
0
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Tina Schmidt
11:13
20
0
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Tyler Shaw
8:59
13
0
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Zach Nasto
8:55
7
0
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