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Sunday, March 12, 2017

Yankee Rose

21 Day February Challenge winners are Kelsey Waack in first place and Tommy Schmidt and Christian tying for second place. Almost 24″ lost between the 3 of them and it was only 21 days. Well done you three and everyone else that participated in the challenge. The accountability of these little competitions is working and maybe the fact that the winners make some legit cash, Kelsey took home around 3 bills! March Challenge will begin this Friday the 17th. This is going to be an interesting one as there are go to be no dietary restrictions but instead things you have to eat. We will be using the zone blocks and everyone will be required to eat 3 full paleo zone meals per day and besides the meals eat whatever you wish. Alcohol is still a no go. Full details and description on tomorrow nights post.
17.3 today at high noon. This isn’t even a workout its a bro-out, our favorites. Everyone is welcome to redo 17.3 even those of you not signed up for the open. If you’ve never been to one of our Sunday Open Workouts you should, it’s on a different level. Anyways, if you’re a CrossFitter in the area you are welcome as well. See you all at noon.
Happy Sunday!

πŸ‘ŠπŸ‘ŠπŸ‘Š
Theresa Rosenquist 4:51AM on Mar 12, 2017
1.) Yankee Rose
5 rounds
20m Bear Crawl
20m Overhead Dumbbell Lunge, right arm 45/30lb
20m Bear Crawl
20m Overhead Dumbell Lunge, left arm 45/30lb
2.) 10 minute EMOM
10 Push-ups
10 Sit-ups
note: use dumbbells to support your feet and keeps fingers intertwined behind head. You can use an Abmat. 

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Brett Kohout
A lot of snatching
Focused on overhead mobility in the squat. Made progress.
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Brittany Nohr
17.3 redo 48 reps
27 reps Friday. 19 reps better 😁
17
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Charlie Spry
84, 7:23
Whoever stole my lungs please return them.
13
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Erin Buntin
17.3 - 80 (6:39 tie break)
Over a minute improvement. No dice on landing a 135#.
15
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Jake Plennes
106 (5:43)
17.3 redo
15
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Jamie Neubauer
17.3 66 (2:54 tie break)
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Jason Nobles
Started a Smolov Jr of something I suck at.
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Jenna Hanson
15:20 #15, push ups & planks
The dizziness was real bro.
13
1
Nice work Mrs Hanson. Family bike ride was delightful.
Erin Buntin
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Jennifer McFall
17.3 scaled
155 reps Just couldn't hit the 95lbs today
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Justin Bauer
18:42
12
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Kelsey Waack
17.3 redo
12 rep improvement! πŸ‘ŠπŸΌ
16
4
Thanks!
Kelsey Waack
Nice work on this snatches! Looked great!!!
Erin Buntin
Congrats by the way!!!
Nate Hall
Congratulations!
Mary Stueber
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Marcie Kyllonen
11:47 15#
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Michael Green
17.3 redo 63 3:26
7 reps better, today was amazing great job everyone!!
13
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Good job today!
Paul Mantz
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Omar CruzRivera
17.3 69/3:20
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Paul Mantz
17.3 56 3:04. I should have stuck to judging and cheerimg
16
3
You sir need to get out of your head good job today!
Michael Green
Good job
Omar CruzRivera
I just can't do it!!!! Lol
Paul Mantz
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Paula Soletski
80 masters rx
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Rachel Meyers
14:21 #15
Sit-ups and pushups
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Sam Scherwinski
17.3 - 81 RX!!
15# Snatch PR! (11 rep improvement)
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5
Impressive showing today young man! #beastmode
Michael Green
thanks guys :)
Sam Scherwinski
Awesome Sam! And I got to see it!
Jim Koehler
Great job, Sam!!
Anna Schumacher
πŸ‘ŠπŸ‘ŠπŸ‘Š!!!!
Theresa Rosenquist
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Sylvia Christensen
Oh pat
πŸ‡ΊπŸ‡Έ
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Theresa Rosenquist
BikeWOD & Yoga
35 min hill intervals > 3Γ—{10-15: the ups(pull/push/GHSU/GH-HE), Sq/Dips/lunges/evil wheel. > Yoga.
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