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Monday, May 14, 2018

Lion Walk

Hope to hear Mother’s Day weekend went well for you all and maybe got that yard cleaned up too! Big week ahead with lots of fun workouts to do so make sure you’re getting your rest and taking care of that body of yours. Speaking of taking care of that body, Todd from Aurora BayCare will be in tonight around 4:30pm until 6:30pm to take a look at any boo-boos you may have. Let’s get to work!
Happy Monday
#iamdoingallofthistomorrowyo
Sylvia Christensen 1:05AM on May 14, 2018
As for ec 4 I was going to do an AMRAP with ring MUs and double unders... I’m on to you Grant
Derek Zehms 1:11AM on May 14, 2018
1.) Lion Walk
400m Run
3 Rope Climbs, 15’
20 Clusters 115/85lb
10 Box Jumps 36/30”
20 Clusters 115/85lb
3 Rope Climbs, 15’
400m Run
2.) 3 Front Squat every 90 seconds for 5 rounds @ approx 80% 
*3.) Deadlift 5-5-5-5-5, add load each round and rest no longer than 3 minutes between sets
Note: start @ approx 60% 
*4.) 7 minute AMRAP 
5 Bar Muscle Up 
50 Double Unders 
*5.) 3 Rounds for time
25 cal Row
25 Hand Release Push-ups 
*6.) 50-30-10
Ski Erg Cal
GHD Sit-ups 

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Alyssa DeNoble
15:31 155 FS
DL 145-205#
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Amanda Zeamer
Extra credit stuff
8
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Antonia Shanle
14:46
One of the worst workouts I’ve ever done
16
4
Hahahahaha I feel you!
Antonia Shanle
Hahahahaha I feel you!
Antonia Shanle
Hahahahaha I feel you!
Antonia Shanle
I thought I was having an asthma attack on the last run. I don’t even have asthma.
Krystal Lowney
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Ashley Bourgeois
16:06 lots of mods
2 rope pulls per climb, 24” box, 35# 75# FS (not quite 80%)
7
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Ashley Peterson
12:20
175# FS
25
3
How did you go so fast?! 🤢
Antonia Shanle
👊👊👊
Theresa Rosenquist
God damnit you’re good
Lauren Kalil
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Betsy Soletski
14:28 55#
FS 95#
7
0
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Bill Binsfeld
16:36 rx
255# FS
9
0
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Bill Hoisington
Done Scaled Everything
#135 FS
11
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Brandi Binsfeld
Out running last 400 at time cap 75# cluster
125# FS
11
2
But really clise to the TC. like 17:10 ish.
Theresa Rosenquist
Oh Really?! Wahoo!
Brandi Binsfeld
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Brett Kohout
5
0
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Bryn Odberg
17:15? Rx
Rx rope climbs; 130# FS
9
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Chris Ness
13:58
7
0
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Christopher Adam
12:40; 245 FS
7min amrap 5 bar mu 50 du’s 10min amrap 200m Partner wb carry 10m partner wb throw
11
0
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Danielle Sherman
15:41
24" box jump. Barbell endurance = embarrassingly bad, but excited to do the workout. PP instead of FS.
15
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Erin Buntin
14:37; 155 FS
7
1
I felt better running knowing my human shield was back
Sal Bertuglia
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Grace Adler
After cap...probably 19min
65#, 24” BJ. Very slow runner. FS up to 105#.
13
0
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Hannah Fameree
17:00 on the nose. Lots of mods
55# cluster, 3 regular rope climbs & 3 rope pulls, 24” box. 105# FS (not 80%)
9
0
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james macco
16:12. BJ @ 30”
FS @ 205#
16
0
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Jamie Kemen
14:50
24" step ups, 65# clusters. 3x5 @ 125# FS.
10
0
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Jamie Neubauer
15:31 RX
FS 140
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0
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Jason Nobles
CFGB #4
250 reps Rx, with 7 seconds to spare. no MU attempts
4
0
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Jennifer McFall
5x4 back squat every 3 min @175. Max effort round 5, 7 squats. 10min AMRAP 5 burpee pullup, 10 35lb db snatch, 20 14lb wallball. 3 rounds +4/5 burpee pullup
Warmup 800m run, wall squat tabata
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Jim Koehler
17:30 rx wt, 30" bj, rope pulls
FS at 235#
8
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Jordan Alkire
16:49 RX
155-165# FS
8
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Kelsey Waack
15:09.
👶🏼 mods: 55# clusters, box stepups, rope climbs go red // fs @ 65#
8
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Krystal Lowney
16:56 almost Rx (27in BJs)
Those clusters🤮
18
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Laura VanderKelen
15:27 rx
150# front squats; deadlifts ^225#
6
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Lauren Kalil
15:22, 175# FS
Lots of EC
14
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Liz LeCaptain
16:08 85# mod rope climgs
145# FS
0
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Megan Vogel
Crossfit Proventus
10 x 1 tempo BS - 165-175#, chipper 10-9-8...1 Clean and Jerk with 30 DUBS after each CJ Round. 12:58.. #3 EC + shoulder mobility.
13
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Nate Hall
13:23
^ 265# FS
13
0
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Omar CruzRivera
16:41
FS@185
11
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Paula Soletski
17:22. 55#clusters, 24"box. 105#fs.
13
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Pauly VanderKelen
With the short rope - 12:57
Legless rope climbs on the short rope until I could utilize my feet. 10-5-5 for the first set of clusters. 4x5 for the second set. / 270# front squat / DL: 5s @ 135 WU, 225# WU, 275, 315, 365, 385, 405#
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Sal Bertuglia
12:58rx
FS#205
15
2
you got hops, boy! You're like a goddamn gazelle. nicely done
james macco
You didn’t need a car shield today....whew.
Erin Buntin
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Sam Carter
Out running during cap
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Shannon VanPay
17:04 75# clusters, 24” BJ - I’m renaming this WOD to: slow death
FS 140#
8
0
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Sylvia Christensen
16:09, 155# FS
5x5 deadlift 180-205-225-240-250. CFGB #4: 4 MUS
14
0
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Ted Kemen
14:46 Rx
165# FS
15
0
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Theresa Rosenquist
16:04**
"Soul Crusher!" Scl'd w/: 0.7 mi Ass.Bike/#20 KB SqClnTh/20×{10" BJ. (I haven't felt lightheaded in a long time). FS: #100. PEC: 3×{GH-HE/GHSU/FBFlys
10
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Timm Uhlmann
14:52
Sub FS @ 135 for clusters. BS @185 for FS. 33" box jump EC 4 with bands for MU (3 rounds). EC 6. Mini team 10min AMRAP running 200m with wallball and 10 wallball tosses with Derek (5 rounds? I think)
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Tom Fameree
12:58. Clusters @ 95#, bj @ 30”
FS @ 165#
16
2
Shoulder better? 🤞🤞🤞
Theresa Rosenquist
Yes!!!!
Tom Fameree
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Troy Foley
13:34
250#
10
0
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