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Thursday, October 5, 2017

Bullet

I want to congratulate Becky Smith for taking first place in our last 21 Day Challenge and coming in second is Mr. Brad Rush! Both of these individuals are very good poster boards for these challenges as they have participated in just about every one and every month they are looking better and most importantly are performing better in the gym. Congrats again you two, it’s a pleasure to see you achieve success. Next challenge begins Monday, October 9th.
This weekend is the Gauntlet at CrossFit DePere and I’m not exactly sure who is all competing so if you are signed up please comment below. I’m pretty sure the event kicks of around 9am and I plan on being there to cheer you on!
Have a great Thursday!
Toni & Rach πŸ‘―
Rachael Salata 1:11AM on Oct 5, 2017
Brittany and Lauren πŸ‹πŸΌβ€β™€οΈπŸ‹πŸΌβ€β™€οΈ
Brittany Nohr 1:16AM on Oct 5, 2017
Erin Buntin and Becky Smith
Rebecca Smith 1:30AM on Oct 5, 2017
THE Becky Smith, 21-Day Eating Challenge Champion?!
Troy Foley 1:35AM on Oct 5, 2017
Chris & Tyler pending......?
Chris Ness 2:44AM on Oct 5, 2017
Can people come watch? I have to work this weekend but depending on time I might be able to swing by and cheer ppl on!
Megan Vogel 2:53AM on Oct 5, 2017
Yes you can!
Brittany Nohr 12:24PM on Oct 5, 2017
I'll be there to cheer you all on!
Angel Anderson 5:55AM on Oct 5, 2017
1.) Bullet 
21-15-9
GHD Sit-ups
Dumbbell Box Step Ups 24/20″  50/35lb 
*2.) 3 Clean High Pulls 1 Power Clean @ approx 55% from blocks @ hang position (directly above knees) every 3 minutes for 7 rounds 
note: 55% or below and use blocks
*3.) Overhead Squat 3-3-3-3-3 @ approx 80%, rest no more than 3 minutes between sets
*4.) with a partner
16 minute AMRAP
1 works 1 rests
20 Power Snatch 75/55lb
10 Bar Facing Burpees
*5.) 10 minute EMOM
10 Push-ups
10 Sit-ups
Add 1 rep each round until unable to complete both push-ups and sit-ups, if failure is reached drop back to 10/10 
*6.) Muscle Up Challenge Day 10
10 Muscle Ups

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AJ Fameree
6:16
OHS extra credit @155#
6
0
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Alli Nowak
6:19 #35
PP for OHS @85#.. Pull-up workπŸ‘ŽπŸ»
2
0
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Alyssa DeNoble
5:58
1
0
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Amanda Zeamer
5:10
One legged step ups with 20#s, strict ghds unbroken. Accessory work. Core. Mobility.
10
0
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Amy Zynda
5:52
OHS @ 85#
5
0
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Angel Anderson
5:46 25# DBs
OHS @95# to start, dropped to 85# Clean complex @75# partner wod (8mins instead of 16) 10 snatches/5BFB 55# 4 1/2 rounds each w/Jamie H.
7
0
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Brett Kohout
6:03
OHS 95#; Partner WOD w/Liz, Ethan, & Reese
5
0
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Bruce Hoffort
5:59
25# dbs, 15 full GHD, then all 1/2's
11
0
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Charlie Spry
6:53 40# and 20”
10 MU after. Barely
13
1
Still counts
Rachael Salata
Cancel
Chris Ness
5:26 RX 185 OHS
5
0
Cancel
Christopher Adam
4:23rx
OH185
7
0
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Derek LaBonte
4:07
12
0
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Eric Hansen
6:26 40#
11
0
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Grace Adler
4:36
20# DB 16" step up, GHD to //. Best part of the hour:partner wod with Brenda! 10 power snatch 55#, 5 bar facing burpees -8rounds each.
10
0
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Grant Soletski
push-up/sit-up with 7:15am open gym crew
made it up to 15's before going back to 10's and slowly dying minute by minute
1
0
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Jake Plennes
6:05
Used 60# on accident 😞
1
0
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james macco
6:18
All the ballz
10
0
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Jamie Kemen
5:19
25# DB.EC 3x5 OHS at 80#
7
0
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Kate Mantz
4:14 (14# med ball SUs, 10# DBs)
OH squats to box empty bar
8
0
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Laura VanderKelen
4:07, 4 second PR
3
0
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Lauren Kalil
4:57 RX
7
0
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Liz LeCaptain
5:44 RX
Partner WOD 55# with Ethan Brett and Reese! πŸ‘ŠπŸΌ
6
0
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Marcie Kyllonen
16 min amrap (solo) 6rds+13 hps @ 55#
ohs ^95#
5
0
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Megan Vogel
4:34**
35# but GHD were 1/2 down. Clean complex 85#, OHS 95# EC
3
0
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Michael Green
All of the things and then some.
9
0
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Omar CruzRivera
7:20?
OHS @ 135; 10MU
3
0
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Paul Mantz
6:20 Rx. PR'd not cherry picking this awful workout this AM
9
0
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Paula Soletski
5:25 25#db
13
0
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Pauly VanderKelen
4:33 - 58 second PR from 11/4/16!
5x5 HBBS @ 255# felt good / *2.) complete @ 155#
1
0
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Rachael Salata
3:47
Clean complex @105 OHS@135
12
0
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Rachel Meyers
5:00? #25
Ab mat sit ups #20 WB
3
0
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Shane Hanson
4:24
1
0
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Theresa Rosenquist
5:05**
**16" box/#20 DBs -> Lurong WOD #3: 13' AMRAP/13 T2B/13 KBS@#35/13 Lat. BJO = 6R+3 T2B. & Yoga.
4
0
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Timm Uhlmann
Don't remember
Abs hurt a few days later.
0
0
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Tina Schmidt
4:43
Ohs 135#
6
0
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Ty Krueger
4:08
11 rounds of the snatch burpee with Derek and Rach
1
0
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Tyler Shaw
4:52
8
0
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Yvonne Otero
5:11, 10# DB, ab mat situps w 6#WB
10
0
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Zach Campshure
8:15
95# on back instead
7
0
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