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Wednesday, August 8, 2018

CrossFit HQ Workout of the Day 180808

Well this workout would’ve been a little funnier yesterday but it’s still kind of humorous! Run 1 Mile for time and then we’ll Snatch a little bit afterwards. We will prepare you well for your run so be engaged in your warmup so we can see you set some PR’s. 
Happy Wednesday. 
500 Burpees
50k Run
10k Run
1.) CrossFit HQ Workout of the Day 180808
1 Mile Run….this one is the real one:)
2.) 1 Snatch EMOM for 20 minutes @ approx 70%
*3.) 5 rounds
10 Back Extension
10 Reverse Hyper
20 Banded Twists (10R/10L)

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Alyssa DeNoble
7:21. 90# snatch
Filthy fifty done. I let Jimbo beat me for his bday 🎂
1
0
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Amanda Zeamer
9:25
65# snatch
6
0
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Ashley Peterson
23:33 filthy fifty for Jimbos bday!
Happy 50th!
10
0
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Bradley Boockmeier
6:09
175#
11
1
Couldn’t even keep you in sight.
Megan Vogel
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Brett Kohout
6:18 | not a PR
135#
8
0
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Bruce Hoffort
8:12.50
115# snatches #nokneesleeves!
14
2
Thanks! Couldn't catch the boss, but she's a runner..
Bruce Hoffort
Nice work Bruce!!!!
Megan Vogel
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Cassie Christianson
7:19
Cheers to not being preggo anymore 😄 85# snatch
8
0
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Chris Ness
6:09 10 sec PR
9
0
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Cody Stelmach
5:59
135# for 20 rounds (135# is a pr lol)
6
0
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Dusty Neubauer
6:02 worked up to 115 for the last 6
15
0
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Emma Waack
8:11; 85#
10
0
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Eric Hansen
6:11
up to 115# snatch
14
0
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Grace Adler
9:07
60#(1),65#(3),70#(6),75#(10) snatch emom
10
0
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Jason Haw
8:18 on the buddy rope with Grant, 85#
Thanks for the tow Grant!
6
0
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Jason Nobles
7:41
Getting faster. Snatch at 160
0
0
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Jennifer McFall
9:04
75lb snatches
7
0
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Jim Koehler
10:19 135# snatch
8
0
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Justin Peterson
6:19 on the buddy rope with Chuck.
175lb Snatches
11
1
Out legged Justin. That earns my sushi today
Timm Uhlmann
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Kelly Bruehl
No run, 135 for first 10min then 145 for last 10 min snatch
8,7,6,5,4,3,2 bench increasing weight
4
0
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Kelsey Waack
3 mile bike 9:47
85# cleans
11
0
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Laura VanderKelen
6:43, no PR but I tried 🤡
Snatches @ 105# for 10 reps, 110# for last 10 reps; glute bridges 5x10 95#
4
0
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Lauren Kalil
7:01, snatches 95#
Barbell backsquats into frontsquats... L-sits, strict HSPU, single leg dumbbell squats
9
0
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Liz LeCaptain
7:20
75# - 85# for last 5
15
0
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Megan Vogel
7:57
First timed mile since.... college?? Wanted sub 8 so I’ll take it. 115# Snatch. FS 3x6 155# & Bench 5-4-3-2-1 115-155# with HSPU AMAP w Brad!
12
2
Nice! I’ll be chasing you down! Window of opportunity closes daily for me tho 😊
Bruce Hoffort
Bring it on Bruce. Going for 7:30 next time I test it.
Megan Vogel
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Michael Heim
6:02
175#
14
0
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Nate Hall
7:09
155#
14
3
Don’t think I can beat that. Just hoping for sub 8. 🤞🏻
Megan Vogel
You weren’t here this morning so even if you do it doesn’t count!
Nate Hall
Slept in! 🙌🏻🙌🏻🙌🏻 It was fantastic. Think it def took at least 30 seconds off my mile.
Megan Vogel
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Paula Soletski
9:04, 65# for 10 70# for 10
12
0
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Pauly VanderKelen
5:51 = 2 second PR!!
EMOM20: 180# snatches with no fails! / 5x10 Barbell Glute Bridges @ 205#
1
0
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RaLinda Lamberies
1 mi x 8 rds
Best pace 6:58/mi
10
0
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Ryan Froelich
6:31/135 S
14 year old son, Murray, tagged along and got 7:17/45 S
3
0
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Sam Carter
8:40
C&J #95
8
0
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Scott Adler
7:11 at home
1
0
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Sylvia Christensen
6:42, 125# snatches
3x5 BS 195#
11
2
😂
Sylvia Christensen
YGASS
Jim Koehler
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Terri Hoffort
7:44 35# working on form
14
0
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Theresa Rosenquist
7:44.1 (1609m SkiErg)
#85×20 (PCln); BFR knee, Banded MOB.
8
0
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Timm Uhlmann
6:03 fastest I've been in 7 years, only 3 seconds slower than my best.
I'll breach that 6 min mark eventually. 95# snatches and more handstands. Rollerblade to/from gym (6 miles total)
8
2
I’d consider it faster since you have to stop and cross the street at the 800m mark and back at the building. Easily adds 10 seconds of work.
Justin Peterson
I didn't do that though. My turn around was at least 6.9 seconds too slow tho
Timm Uhlmann
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Tina Schmidt
7:04
225# DL instead of snatches
8
0
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Troy Foley
6:31
10@135, 10@145
8
0
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Zac Guns
6:29 #85 work in progress
6
0
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