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Wednesday, December 6, 2017

Prague

Sal blessed me with his words of wisdom tonight and it made me lol a little bit and I figured you’d all enjoy too!

Sal’s Four Basic Rules for life and lifting;

1) Make a plan
2) Execute the plan
3) Expect the plan to go off the rails 
4) Throw away the plan 

“I don’t fuck with bees, other than that…I don’t fear anything”
Sal Bertuglia

Have a nice Wednesday!

Makes sense.
Tina Schmidt 2:07AM on Dec 6, 2017
With ya on the bees Sal. 😒🐝
Brett Kohout 2:09AM on Dec 6, 2017
Sal must be a military wife, those 4 steps are in our handbook ;)
Angel Anderson 2:41AM on Dec 6, 2017
1.) Prague 
Complete for time:
25 Chest to Bar Pull ups
5 Clean & Jerk 225/155lb
25 Chest to Bar Pull ups
3 Clean & Jerk 245/165lb
25 Chest to Bar Pull ups
1 Clean & Jerk 275/185lb
Immediately following the WOD
Row 500m for time
*2.) 1 Snatch @ approx 70% EMOM for 20 minutes 
*3.) 5 Back Squat every 3 minutes for 9 minutes @ approx 80% 
*4.) 10 minute EMOM
Odd-25 Wallballs 20/14lb
Even- 20/15 cal Assault Bike
Note: scale with 20 wb / 15/12 cal, 15 wb / 10/7 cal
*5.) 3 rounds 
12 Reverse Hyper
15 Back Extension 
50 Air Squats 
*6.) Accumulate 10 total minutes of Plank and Parallette L-sits
Note: switch between movements every time you break. 

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Adam Shirek
14:50 rx weight/jumping pull ups
315 bs 135 snatch then Lil fun with skierg
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AJ Fameree
14:36 (185, 195, 215)
21
1
Nice AJ! That’s heavy!
Tom Fameree
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Alyssa DeNoble
15:35? Snatch instead of cleans (95/105/115)
175 BS
18
0
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Angela Cervantes
16:40 (60 65 70)
1
0
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Betsy Soletski
Yoga
12
0
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Brandon Meehan
19:22 (185, 205, 225)
22
0
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Brett Kohout
14:27
165/175/185 | Yoga ☃️
13
0
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Brittany Nohr
21:55 145/155/165
5 rds 5 strict banded c2b, 5 strict dips, 10 reverse hyper. 3 rds 10 strict T2b 5 hspu
17
0
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Bruce Hoffort
16:20
(145, 155, 165), 25 pullups, then 50 box pullups. Yvonne stole my rower.
23
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Chad Wusterbarth
16:10 155/165/175
Snatch EMOM 115
16
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Chris Ness
Ehh
4
0
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Chuck Brehm
7:55
14
0
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Danielle Sherman
15:11
145, 155, 165 c&j, bs 185, some snatching
8
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Derek LaBonte
10:49
14
0
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Erin Buntin
Crossfit Southie 26:17
“Filthy 50”
23
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Grace Adler
17:08
95/105/115
18
0
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Grant Soletski
135/165/185 jumping c2b (rough) 1:44 row
that would have been fun being in quality athletic shape.
10
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Hannah Fameree
15:04 (95/100/105#)
Jumping chest to bars from a plate
13
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james macco
18:22 @ womens' Rx. was cruising along nicely until i f'd up the last jerk with not such good clean form.
ski erged a bit! Daddy like the new toy!
22
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Jamie Neubauer
16:52. 115, 125, 135
BS 160#
12
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Jason Nobles
Annie at 9:17
Deadlift 8-6-4-2-2-2 205-245-285-325-325-325
15
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Jennifer McFall
12:42 105,110,115. Half pullups 15, half jumping pullups 10
8
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Kelsey Waack
14:59, 95/100/105
sub pu
7
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Krystal Lowney
20:00ish
105, 115, 120. C2b were a struggle today, missed contact on a few.
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Laura VanderKelen
18:56 130#, 135#, 145# - 2 fails on the last jerk, nailed the 3rd attempt
Squats @ 160#; emom started with 25/12, ended with 15/10 😬😳
12
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Lauren Kalil
20:22
125/130/140 10 C2B 15 PU (first 2 rounds) all 25 C2B Last round...BS 195#, 4 rounds 10 strict C2B/10 curls/10 weighted GHDS
15
2
Curlz for da gurlz
Brittany Nohr
That. Was. AWESOME today!!
Theresa Rosenquist
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Liz LeCaptain
13:57 - 105/110/115
26
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Megan Vogel
17:01 🐢 (135,145,155)
1:40 row, jumping pull ups = death, 165# BS, 95# Snatch But it all was post GAMEDAY WIN!
8
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Michael Green
15:18 185/195/215
Snatch @145# EMOM ,PR snatch at 185#
20
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Omar CruzRivera
17:11 @ 175, 195, 225
12
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Pauly VanderKelen
Rest Day
Studying for tomorrow's Chemistry Lab Final
1
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Ross Van Enkevort
I got a time. Forgot to look at the clock
Only did 60 c2b as the nips started to chaffe.
11
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Sal Bertuglia
17:00 women’s RX
23
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Sam Carter
15:20 #125, #135, #145
13
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Sylvia Christensen
18:48 145/155/165
130# snatchy EMOM. 10 min ELWB/Assault bike EMOM. 185# BS with a few fails 🙃
12
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Theresa Rosenquist
Much needed Rest Day
This was awesome to watch tho. You ALL were Awesome!!
18
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Tina Schmidt
14:20/1:58 row. 145/155/165#
22
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Tom Fameree
13:52 (165, 175, 185)
25
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Tom Schmidt
17:14 205,215,225
22
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Yvonne Otero
15:01, 55/65/70, jumping pull ups
I stole Bruce's rower because Tom stole mine.
20
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