Whiteboard Search
Monday, July 2, 2018

Ultra

This week brings us the 4th of July and our Bi-annual Beer Mile. High noon at the Soletski Residence the Beer Mile will commence followed by an afternoon of relaxing by the pool. Everyone is welcome to come participate in the event and or just come and hang out with some good people. The gym will be closed on the 4th. One month from today Tom will be down in Madison registering for the 2018 CrossFit Games so this is go time for training. Buckle up and enjoy the ride these next few weeks and it may get a little bumpy!
Happy Monday!
😀
Derek Zehms 1:13AM on Jul 2, 2018
1.) Every 90 seconds for 7 rounds complete Clean complex @ approx 65% 
Floor to Low Hang (directly below knees) -> Pause 3 seconds -> Clean & Jerk
2.) Ultra
1000m Row
Then 
3 Rounds 
15 Thrusters 95/65lb
5 Bar Muscle Ups
*3.) 3 Front Squat every 90 seconds for 5 rounds @ approx 80%
*4.) 21-15-9
Hang Power Clean 115/85lb
Assault Bike 
*5.) EMOM for 10 minutes 
3 Muscle Ups
5 Strict Ring Dips 
Note: Scale to 2MU/3SRD
*6.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 

You must login above to log your score

Alyssa DeNoble
11:03
100#clean complex. Pc&assat bike ghd✅
6
0
Add Comment Add GIF
Cancel
Amanda Zeamer
Granite games
Workout 5 scaled 8:24 Workout 6 scaled 8:22
11
0
Add Comment Add GIF
Cancel
Antonia Shanle
14:46
130# c&j. PC&bikr. Ghds.
18
0
Add Comment Add GIF
Cancel
Ashley Peterson
9:50 burpee/C2P
135 clean complex, Thruster/assult bike
15
0
Add Comment Add GIF
Cancel
Betsy Soletski
11:48 low bar mu progression
85# cleans
16
0
Add Comment Add GIF
Cancel
Brett Kohout
✅ @ 75#
Jet lagged & easing in. Great to be back! | 165# complex | ec #3
9
0
Add Comment Add GIF
Cancel
Bruce Hoffort
12:00 Rx(L). Bar at forehead.
115# clean complex (light)
15
0
Add Comment Add GIF
Cancel
Bryn Odberg
10:20 RX
95# clean complex; MU & SRD emom, core
6
0
Add Comment Add GIF
Cancel
Cassie Christianson
I participated :)
105# clean and jerk
2
0
Add Comment Add GIF
Cancel
Chris Ness
I don’t remember but sub 10 rX
4
0
Add Comment Add GIF
Cancel
Christopher Adam
8:55; 155# clean complex
3) 3FS every 90s/4rds 245# Sunday WOD-21-15-9 HangPower Clean Pull ups Front Squat Pull ups
15
0
Add Comment Add GIF
Cancel
Chuck Brehm
6:42
215 c/j
2
0
Add Comment Add GIF
Cancel
Danielle Sherman
Crossfit Kailua
BS E2MOM - ascending weight up to 250!!! 12 min AMRAP 40 DU 20 wallballs 10 t2b 6 +48 Awesome place, morning squats done outside looking at the sunrise over the ridge 🌺🌴☀️❤️
14
1
🏄‍♀️ 🏖️🍹😎😀
Theresa Rosenquist
Add Comment Add GIF
Cancel
Derek Zehms
Sub 10 mins & 155# clean complex
Scaled to push press @ 115# for workout. Knee is feeling funky after a week with no fitness. Also mile and a half run
7
0
Add Comment Add GIF
Cancel
Emma Waack
15:00 Rx thruster
85# clean complex
17
1
More like Rx+ Thrusters 😜
Justin Peterson
Add Comment Add GIF
Cancel
Hannah Fameree
14:30. 65# thruster, BMU w Green band
80# clean complex
17
2
Black band is next girl!!!!
Megan Vogel
YES IT IS! I need to stop being a baby and use it!
Hannah Fameree
Add Comment Add GIF
Cancel
james macco
13:50
155# for clean complex
0
0
Add Comment Add GIF
Cancel
Jason Haw
75# thruster, 2.45 rounds
95# clean complex
14
0
Add Comment Add GIF
Cancel
Jason Nobles
T. U. P. 21:57Rx
Hot n slow
9
0
Add Comment Add GIF
Cancel
Jennifer McFall
12:21 RX WT box bar mu
4:08 row PR 21 sec
11
0
Add Comment Add GIF
Cancel
Jim Koehler
14:30 rx wt, banded BMU
165# clean complex
5
0
Add Comment Add GIF
Cancel
Justin Peterson
6:32
185lb Clean & Jerks
15
1
Woah
Pauly VanderKelen
Add Comment Add GIF
Cancel
Kelly Bruehl
Gg 6- 10:13
Class-95#push press instead of thruster- 11:42 Muscle ups/dips
8
0
Add Comment Add GIF
Cancel
Kelsey Waack
10:13 👶🏼 mods: 55#, ring rows
65# clean complex // just glad to move today ... 😒
14
0
Add Comment Add GIF
Cancel
Laura VanderKelen
10:53 rx
105# cleans; 6:06 pc/assault bike; ghd tabata = 61 GHDs
5
0
Add Comment Add GIF
Cancel
Lauren Kalil
DNF (last round of banded BMU)***
4:12 row/unbroken thrusters/worked on technique of BMU w band... 110# clean complex, FS 170#, tabata abs, T.U.P.
12
0
Add Comment Add GIF
Cancel
Liz LeCaptain
12:25 RX
90# Clean Complex + FS 125# with Bryn and Brett!
9
0
Add Comment Add GIF
Cancel
Megan Vogel
16:50** Untamed Fitness Kato - Open Gym
3:42 row/Banded BMU for first two rounds - got to BMU for last round at 11:20. Was a stubborn mule and took 5:36 to get the last round unassisted! Lots of attempts but got em! Clean - 120#. FS - 160#.
15
0
Add Comment Add GIF
Cancel
Michael Green
12:30RX
155# Clean complex
18
0
Add Comment Add GIF
Cancel
Michael Heim
8:55 rx
165# clean complex
16
1
Now look who is in beast mode. :)
Megan Vogel
Add Comment Add GIF
Cancel
Nate Hall
Can’t remember (10 bmu’s/ 5 strict PU’s last round because 🤚)
185# c&j
16
0
Add Comment Add GIF
Cancel
Paula Soletski
80# cln complex, 13:48 55# thruster. Chin height mu
16
0
Add Comment Add GIF
Cancel
Pauly VanderKelen
8:49
3:25 row / UB thrusters / 3-2 on bar MUs / 195# clean complex / *4.) complete in 4:35 with all HPCs UB / *6.) complete with 7-8 GHD sit-ups every round.
0
0
Add Comment Add GIF
Cancel
Rachel Meyers
80# clean complex 13:07 #55 thruster, chin height mu
E.c. FS #95
13
0
Add Comment Add GIF
Cancel
Ryan Froelich
Finished Rx
125 clean/jerk
12
0
Add Comment Add GIF
Cancel
Sylvia Christensen
12:30
145# Clean. 165# FS
14
0
Add Comment Add GIF
Cancel
Ted Kemen
13:17 Rx
125# C&J
16
0
Add Comment Add GIF
Cancel
Theresa Rosenquist
#75 Cleans** Ultra - 11:18**
**No Jerk, Ultra: #55 FS only & Kids BMU. 20' BFR Ass.Bike & Yoga.
8
0
Add Comment Add GIF
Cancel
Timm Uhlmann
14:30
5 BMUs before using the band to finish the workout
0
0
Add Comment Add GIF
Cancel
Tina Schmidt
GG #5 16:29 and #6 18:54
Woof! Don’t recommend doing those back-to-back
13
3
Impressive.
Megan Vogel
That’s why I left and came back
Amanda Zeamer
🙄 (😃)
Theresa Rosenquist
Add Comment Add GIF
Cancel
Tom Fameree
12:00 Rx
145# clean complex
18
0
Add Comment Add GIF
Cancel
Troy Foley
12:33
165#
14
0
Add Comment Add GIF
Cancel