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Wednesday, January 18, 2017

El Capitan

Just a heads up pretty much all the workouts we will be doing from here on out have been done before. All you gotta do is search the name of the workout and you can see your last score. The only thing is you need to actually post your scores on the website first. That way next time we do Mountain you’ll know if you’re getting better or if my programming stinks!
Happy Stinkin Wednesday!
Well the streak was good while it lasted...
Krystal Lowney 2:16AM on Jan 19, 2017
Was just thinking that...
Amanda Zeamer 2:22AM on Jan 19, 2017
WTF, 18 days in and we're done? IT TAKES 21 DAYS TO MAKE A HABIT.
Amy Zynda 2:30AM on Jan 19, 2017
Don't worry guys I texted him asking him what's up. Computer error...
Amanda Zeamer 2:39AM on Jan 19, 2017
hey I had it saved and set up, the computer didn't publish. betsy will verify my claims.
Grant Soletski 2:39AM on Jan 19, 2017
Tough crowd...I do have to back him up; he had it done on time.
Betsy Soletski 3:24AM on Jan 19, 2017
1.) El Capitan 
9 rounds 
6 Front Squat 135/95lb 
20 Double Unders 
6 Bar Facing Burpees 
2.) 30 Ring Dips
30 GHD Sit-ups
20 Ring Dips
20 GHD Sit-ups
10 Muscle Ups
*3.) Every 2 minutes for 5 round 3 Split Jerk from blocks, drop each rep
*4.) Pressing Snatch Balance 3-3-3-3-3
Heaving Snatch Balance 2-2-2-2-2
Snatch Balance 1-1-1-1-1

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Alyssa DeNoble
13:15....I'm not sure what happened there...
15
0
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Amanda Zeamer
14:20
85#, 40 singles...ghd, dip extra credit, hspu work (ugh 🙄)
22
0
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Angela Cervantes
18:58 FS 55# single under
17
0
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Antonia Shanle
13:23 rx
Wow, thought I went fast until I saw all these scores.😒 Jerks@135# Snatch balance ish ^155# ran out of time. Overall not my best day, my cold is kicking my behind.
20
2
Grant started this black plague
Chris Ness
Fact.
Antonia Shanle
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Ashley Bourgeois
13:33 65#
Penguins instead of du's... if that doesn't make you want to practice them, nothing will 🙈.. Dips w/ band/ghd's to parallel done
15
0
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Ashley Engeldinger
11:02 Rx
7 times up and over rings for muscle ups, but still can't press out dip. Small red band for ring dip work, full GHDS. Pre-wod- Pressing Snatch balanaces: 55, 65, 75, 85, 95# x3. Heaving Snatch balance: 105, 115, 125, 135, 145# x2. Snatch Balance: 155, 165, 175, 185 x1. Missed 195. Post wod- Jerks: 85, 115, 145, 165, 185. All for 3 except only had 1 good one at 185. Power snatches: 95x5, 105x5, 115x3, 125x3, 135x1, 140x1.
26
0
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Ashley King
10:28 RX
Mobility
23
0
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Ashley Peterson
9:19
Dips/ghds/ MUs
31
0
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Betsy Soletski
13:21
Soletski house champ!!!
19
5
🏆 I found it Betsy
Nate Hall
🎉🎉🎉
Tina Schmidt
I saw no trophies handed out
Grant Soletski
It was a three second presentation. You were still burpee'ing
Betsy Soletski
😂😂😂
Reagan May
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Bill Binsfeld
17:37
6 seconds slower. I got more for my money this time around. Which is nice.
26
0
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Brandi Binsfeld
17:23
85#
21
0
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Brian Toole
16:15. YMCA WOD
0
0
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Brittany Nohr
13:43 rx
Want to blame my rope for the slow time but in reality it was just me not moving my ass on burpees😕🤷🏼‍♀️
15
0
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Cassie Christianson
11:57 rx
GHD, dips, did some Mu's.. they are finally coming together!! 🙂
12
0
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Chris Ness
11 something 🐧, still sick. 50 GHD'S
13
0
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Chuck Brehm
8:56
Dips/Ghds/MU
26
1
Duuuuude!!!
Nate Hall
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Cindy Opichka
14:58
85# FS, 40 SU after scoring 1 DU/round. 20 sec faster and 20# heavier!!!! 30 dip/GHD, 20 dip/GHD
24
0
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Dana M Koziol
15:15 65#FS
15
0
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Derek LaBonte
9:00
GHD's/dips/mu; 305# jerk
11
0
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Eric Hansen
14:57 95#
21
0
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Erin Buntin
9:32 Rx
19
3
Dangggg
Sylvia Christensen
so fast!!!
Ashley Engeldinger
Nice work
Nate Hall
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Erin Schuh
16:27
65# fs
14
0
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Ethan Ryan
Scaled - 18:35 95#/timeout DU's
19
1
Nice to see your name here again!
Tina Schmidt
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Grant Soletski
13:24
17
4
135# is NOT your 1RM, stop your crying today
Nate Hall
Did the wheels fall off today?
Nate Hall
Nice work!
Betsy Soletski
You dog
Sam Scherwinski
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Greg Goffard
15:58
0
0
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Jake Plennes
9:41*
Afterwards realized I ended burped on the wrong side of barbell for two rounds. So, I either did 2 extra or 2 few burpees. 😞
11
1
It's okay, I did 3 extra FS the first 2 rounds
Nate Hall
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james macco
16:50 Rx.
i felt all 5 Jamo and Gingers i drank last night. Ouch. Did dips/ghd/mup EC.
16
0
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Jason Nobles
Yesterday's mountain
Comeback WOD after a couple months of excuses
22
0
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Jessica Schmidt
11:19 Rx
3
0
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Jim Koehler
16:56 (3:22 faster than 2015)
22
4
You're so good!!
Antonia Shanle
👊👊👊 Remember to MAKE THAT PHONE CALL!!!📞
Theresa Rosenquist
Elite!
Tina Schmidt
Stop flirting Jim
Sylvia Christensen
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Jim Tschampl
17:58
11
0
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Johnna Spry
17:31
55# FS 🐧
11
1
Yay finally back on the board 😃💪👍🏻
Charlie Spry
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Jordan Heider
14:54 95# FS, penguins
30 ring dips done
18
0
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Karl Bonkoski
18:34 Rx
21
0
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Kelsey Waack
12:51
55# fs, a few du but mostly penguins 🐧 GHD, dips, mu
12
0
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Krystal Lowney
14:51 95#
40 SU, 5 mile run before class.
24
0
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Laura VanderKelen
14:17 rx, 2:23 faster than last time and I did 85# in 2015. Grant's programming does work!
Lots of dips, could only do 37 without a band. 4 successful muscle ups
3
0
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Lauren Kalil
16:39 at 85lbs
Did all extra credit
24
0
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Lyndsey Ryan
15:15 RX
ring dips with red band
21
0
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Marcie Kyllonen
14:08 rx
21
0
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Marlene Hall
15:42 #65 and 40 su
18
0
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Michael Green
15:48 RX
Dips ghd's to parallel.
21
0
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Michelle Bonkoski
19:15
75#FS
14
0
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Michelle Johnson
15:18
7
0
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Nate Hall
10:53 (40 sec faster)
Ghd's and Dips
23
1
135 is my 1RM front squat you know
Grant Soletski
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Omar CruzRivera
15:05 singles 👎🏽
2.) complete ✅
22
0
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Pam Bozec
Time cap plus
65# using med ball, 10 DU, 1/2 jump overs; 100 Andy; 5 MU
22
0
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Paul Mantz
17:17 Rx ugly DUs. Thought I has Tourette's because I was cursing the jump rope so much. Ring dips l, ghds, and false grip pull ups
24
0
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Pauly VanderKelen
11:04
2.) completed in 12:08 / 4,3,3 for MUs / PSB - 95,115,125,135x2 / HSB - 135,145,155x3 too easy. Should have went heavier but was short on time / No time for SB today.
0
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Rachael Salata
9:18
30 singles
0
0
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Rachel Meyers
13:10 #75 40su, rope was wayyy to short 😣
20
0
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Reagan May
8 + 6 FS (40 SUs)
Finished after 20 min cap. 95#. 1rd RX. 40 SUs rds 2-9. Really need to work on DUs 🙈
22
0
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Rick Froming
13:25
Single unders
6
3
Si Senorita, es muy facil. elBoom!
Rick Froming
Does El Capitan mark your first ever CrossFit Green Bay WOD Mr.Froming?? 💣Pop smoke💣
Sylvia Christensen
Huelo el engaño 🤥
Sylvia Christensen
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Ryan Froelich
19:19 Rx
RD/GHD/mod MU
23
0
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Ryan Kyllonen
11:56
17
0
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Ryan Vidmar
13:23rx and 1 second faster then grant
4
0
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Sam Scherwinski
13:25 RX
30 Dips, 30 GHD's and down
28
1
bro I crushed you!
Grant Soletski
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sarah bowers
19:30-85#FS which was heavy for me! Struggled with DU the last few rounds. But I finished! Thanks to everyone cheering me on!
1
0
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Scott Adler
11:52 (95#, penguins)
Dips and ghds
7
0
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Sylvia Christensen
13:23 still slow
Apparently I have to beat "slow Rx". I couldn't have set the bar any lower 🙄 . Snatch bal ^135#.
27
8
I didn't do it last time so the bar is real low :)
Amanda Zeamer
TWINS
Antonia Shanle
HHAHA OMG YES!!! 🙌🏽👊🏽
Sylvia Christensen
🍋 flavor
Chris Ness
Omg how many things of pre workout do you need?! 😂
Sylvia Christensen
😂 In that case I have a great sense that we will both be setting a PR today
Sylvia Christensen
Lol Sylvia!!! Some days have no words for scores
Laura VanderKelen
So true 🙈 Only thing I remember about this one is that I wanted to burn my jump rope
Sylvia Christensen
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Ted Kemen
15:45
9
1
nice try today!
Grant Soletski
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Theresa Rosenquist
Finished @ TC***
***sub'd 10 cal row for DU (too many!!), RFB, #75 to box. #10 lighter & 7:30 longer than 12/7/15 (it wa the row!!) All RD/GHSU done (BA-RD).
23
0
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Tina Schmidt
9:11 (10:48 last year)
Dip/GHD/MU extra credit...took forever but I did it.
29
1
Don't be so good Tina, you make the rest of us look bad! (Aka me)
Antonia Shanle
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Todd Rocheleau
16:30, jumping thigh slaps
Much slower than last time but just happy to start doing WODs Might have been the slowest fisted burpees in history
15
0
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Tom Schmidt
12:06
25
0
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Trevor Christianson
13:11rx
9
0
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Ty Krueger
Active recovery
20 min dyne with progressive cal/hr increase. 348 total cals followed by romwod then the exc - UB through the 30 and 20 and 6-4 on mu
22
0
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Tyler Shaw
13:01
4
0
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