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Tuesday, July 18, 2017

Fran

June 21 Day Challenge Winner is Holly Soletski! Coming in second is Becky Smith and tied for third is Troy Foley and Jess Warpinski (J-Dubbs). I’m not sure if you have all noticed these four individuals specifically Holly and Becky but their progress has been nothing short of exceptional. I am very proud of all of you challengers for this last month. July’s 21 Day Challenge will begin this coming Monday. Sign up sheet will be on the front desk and further instructions will be up throughout the week.
Have a Frantastic Tuesday!
Way to go Holly and everyone else.
Jennifer McFall 2:07AM on Jul 18, 2017
CONGRATULATIONS!!!!!
Cindy Opichka 4:30AM on Jul 18, 2017
1.) Every 2 minutes for 5 rounds 3 Clean 1 Jerk @ High Hang, add load each round
2.) Fran
21-15-9
Thruster 95/65lb
Pull-up
*3.) #abmountain
accumulate total time for time:
6 minutes in Plank
4 minutes in hollow
2 minutes L-sit 
note: plank is elbow/front lean rest position. Try to hollow rock for at least 30 seconds of the 4 minutes
*4.) Shoulder Press 3-3-3-3-3, add load each round rest 2 min between sets
*5.) Back Squat 10-10-10, rest as needed start approx 65% and add load. Record all 3 loads 
*6.) 5 rounds
10 Back Extension
10 GH Raise, perfect No bounce

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Alyssa DeNoble
4:23
^125# c&j stuff
24
0
Cancel
Amanda Zeamer
7:29rx
First time ever rx...clean complex to 100#, backsquat to 95# legs dead, clam shells and some running
25
3
💪💪😊
Cindy Opichka
Nicely done!
Betsy Soletski
Thanks ladies!
Amanda Zeamer
Cancel
Andy Frelich
2:49
235lbs
16
0
Cancel
Andy Glawe
7:22
175# clean thing
22
0
Cancel
Ashley Peterson
3:40
125 cleans
1
0
Cancel
Betsy Soletski
5:53 RX 1st time RX
Cleans 65-115# those were fun! Gracie - 3:14 pvc & jumping pull ups👍💪
16
3
I think you were ready for rx awhile ago with that score, nice job!💪🏻
Krystal Lowney
Way to go!!
Amanda Zeamer
👊👊👊! (To Gracie too!)
Theresa Rosenquist
Cancel
Bill Hoisington
11:50
Not good after 18 days off 115-155 CL&J
23
0
Cancel
Brett Kohout
5:45
First Fran. Thrusters 21ub/5-5-5/9ub. Just got my 🦋 today, that fell apart on 21's after about 10, single PU after that. Writhing in agony at the end 🤢
14
0
Cancel
Brittany Nohr
6:50 rx
2 min improvement. Complex up to 155
13
0
Cancel
Bryn Odberg
4:27 (FS & ring rows)
Ex. Credit 3&5: 5:15 in plank, 2:45 hollow rockers, 1:05 parallette L sit; 10 Squats @ 110#, 125#, and 135#
21
0
Cancel
Cal Shanle
8:53 first time rx
185 c&j, shoulder press up to 165. Finally got Gym Koehler to do some EC. He's a big extra credit guy.
17
0
Cancel
Chris Ness
Clean up to 205, FRAN 4:09 PR with a big fall first time
18
0
Cancel
Christian Stueber
8:58
1st Time RX
16
2
You did good!!
Theresa Rosenquist
Way to go!!
Betsy Soletski
Cancel
Cindy Opichka
6:36
65#, rainbow of bands strict pull ups. C&J to 95
23
0
Cancel
Darrin Bowers
9:40
First time Fran 65# - strict pull-ups w/ band. Clean & Jerk up to 95#
4
0
Cancel
Eric Hansen
6:45
115-155# C&J
22
0
Cancel
Grant Soletski
4:08 (11 sec pr)
165 clean working on jerk
10
0
Cancel
james macco
6:06
3 cleans, no jerk @185 6 one minute planks with Omar and Troy.
18
0
Cancel
Jenni Phillips
4:54 rx
C/J complex 75-115, back extensions and GH raises for EC
8
0
Cancel
Jennie Campshure
6:50
55# banded PUs 65-100# CJs
7
0
Cancel
Jennifer McFall
6:39. 65lb, sm black band 2 inch
125 C&J. 21 sec PR last done with 45lb and 2.5in band at 7min
18
0
Cancel
Jim Koehler
6:30 old AF, slow AF
3 cl and 1 jerk to 185#..SP up to 165 for 3
21
4
see you beat me!
Amanda Zeamer
Everyday wont be a PR. You did just fine.
Theresa Rosenquist
Strong AF
Grace Adler
Lol
Sylvia Christensen
Cancel
Kate Mantz
6:49 (65#push press, band)
Cleans ^ 77#
19
0
Cancel
Kayla Duchateau
4:22. Tied previous PR
^145# c&j
26
4
I was there for the previous PR!
Troy Foley
That was many moons ago!
Kayla Duchateau
Except we didn't run a mile immediately after today. Grant is getting soft.
Troy Foley
This is true and I am ok with that. Can't do that much in my old age anymore
Kayla Duchateau
Cancel
Krystal Lowney
5:56 rx 1 min PR!
Clean complex up to 100#
29
1
CONGRATULATIONS!!💪🤘
Cindy Opichka
Cancel
Laura VanderKelen
4:51 rx - last Fran was 7 something
Cleans ^135#, back squats 145-150-155#
5
0
Cancel
Liz LeCaptain
6:43 // 100#
Toasty 🔥
12
0
Cancel
Marcie Kyllonen
April 5, 2017 wod = 12:42 kb's for dl's
pp ^85#
12
0
Cancel
Matt Fortier
6:18 65#
cl+j up to 135#
17
0
Cancel
Michael Green
4:37 RX
175# clean complex,140# strict press.
13
0
Cancel
Nate Hall
3:42
^ 205# clean complex/snatch grip DL's after
25
0
Cancel
Omar CruzRivera
4:42
C&J up to 205 E.C. Only 6 min Plank
20
0
Cancel
Paul Mantz
Phoned it in for Fran.
Clean complex up to 205 failed jerk at 225
20
2
i'm guessing Fran didn't take your call?
james macco
Literally stared at the bar for a solid minute after 21
Paul Mantz
Cancel
Paula Soletski
85-120 cln, 7:17 rx.
23
0
Cancel
Pauly VanderKelen
3:25 (34 second PR!)
All thrusters UB / Pull-ups - 21 UB, 8-7, 3x3 / Grip was the limiting factor. Lungs and breathing felt great! No Fran Lung! / Clean complex (UB movements) - 135 WU, 165,175,185,195,205# felt great and light / *4.) 95,115,135,145, 2/3 @ 150, rest, and then a single to finish / 50 UB strict GHDSUs / 10 minutes of triple-under practice. Got 5 UB and also lashed my forearms several times / 1:20 pronated bar hang / Handstand hold practice.
2
0
Cancel
Rachael Salata
2:29
95-125
34
7
Whoa😳
Krystal Lowney
That's movin'
Ty Krueger
🔥🔥🔥🔥🔥
Kate Mantz
...what
Cal Shanle
Holy ballz
james macco
🐆
Troy Foley
👹!!!
Theresa Rosenquist
Cancel
Sam Carter
3:06 unbroken
C&J ^135
25
0
Cancel
Shannon VanPay
6:16 rx
CJ ^95#
27
0
Cancel
Terri Hoffort
7:40 Fran 55lb
Clean complex 75#
22
0
Cancel
Theresa Rosenquist
6:17**
**#65 PP; #95 3HHCl +1Jk; EC: 4×{10 FS/10 DL/10 SP/10 BC
20
0
Cancel
Timm Uhlmann
9:48
First Fran 85lbs, red band for pull ups
1
0
Cancel
Troy Foley
4:01 (:18 PR)
Up to 205#
24
0
Cancel
Yvonne Otero
4:20, 15# thruster, sit ups
20# clean & press complex
22
0
Cancel