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Friday, September 28, 2018

DBNO

I think you are all pretty amazing and honestly don’t know where I would have been if you weren’t in mine and my families life over these last 8 years. October 1, CFGB is officially 8 years old and behalf of mysef and my family thank you for being a part of this crazy ride. 
Have a great Friday!
is there max time for the wod?
Jennifer McFall 11:52AM on Sep 28, 2018
Depended oncoach
Sylvia Christensen 1:19AM on Sep 29, 2018
Ok thanks
Jennifer McFall 1:30AM on Sep 29, 2018
1.) Every 3 minutes 3 Clean from Blocks @ Hang Position @ approx 90-95% of 3 RM
Note: Stay at the same load throughout sets
*2.) Repeat above with Romanian Deadlift and Bent Over Row 
1.) DBNO
7 rounds
200m Row
11 Chest to Bar Pull-ups 
*2.) 5 Overhead Squat Every 2 minutes for 10 minutes @ approx 65%
*3.) 7 minute AMRAP
1 Rope Climb
5 Strict Pull-ups 
*4.) 10 Hang Power Snatch 155/105lb
1 Mile Run
10 Hang Snatch 155/105lb
*5.) 5 rounds 
10 Back Extension
10 Reverse Hyper

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Alyssa DeNoble
14:27. Butterflies were fun today 🦋
49 kilo cleans. Working on that scoop Ohs@105#
0
0
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Amanda Zeamer
19:14
Bands and jumping, 48kg clean, 30 min assault bike
5
0
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Andy Glawe
5 rds + 200m, some c2b, some reg pu
80kg at hang
6
0
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Barbi Gossen
5 rounds, 9 PU
65Kg cleans
6
0
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Chris Ness
11:30 clean #225 ohs 155
2
0
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Christopher Adam
9:35; 3rds@100kg/2rds@110kg
10Power snatch @155 Run 1 Mile 10Snatches @ 155
3
0
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Erin Buntin
14:50 rx
65kg cleans
3
0
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Grace Adler
6 rounds rx
45kg cleans
4
0
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james macco
13:34
80 🔑 ‘s for cleans. / ohs for EC
3
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Jason Haw
12:32
56kg cleans
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Jennifer McFall
3.5 mile run with company
6
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Jenny Wesolowski
11:25 scaled box chest pull-ups
35 kg cleans working on form (hip drive) 4 x 10-11 ghd sit ups hands to floor
3
0
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Jim Koehler
19:50
80 kgs
6
0
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Justin Peterson
Cleans up to 125🔑
4
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Laura VanderKelen
14:02, c2b were not feeling good 😬
55 kg cleans; yoga 🧘‍♀️
3
0
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Lauren Kalil
Time capped but made progress on C2Bs👌🏼
Cleans 60kilos, Snatch run snatch, strict t2b/GHDs/back ext, OHS 105#
7
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Megan Vogel
14:56 / 57kg clean
Finished under the cap - mostly bc Ryan kept telling me I couldn’t. Thanks for the push!! Rev Hyper/back ext x 3rds. Snatch @85# - 1 mile vested - snatch.
9
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Pauly VanderKelen
Worked until 9:00 p.m.
DBNO complete on 9/29/18 in 9:00 with UB C2Bs.
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RaLinda Lamberies
14:30 alt jump c2b/pu
hcl at 40kg
6
0
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Scott Adler
16:12
58 kg clns
1
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Sylvia Christensen
11:45
65kg cleans. 10 HPS, 1 mile, 10 hang snatch 14:33 (ok now that was 🍵er fun😍) 135# OHS... ok def not 65% but they were feeling too good not to go heavier
7
0
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Theresa Rosenquist
2 mile walk
32:00
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Timm Uhlmann
13:24 rx
72 kg cleans
2
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Tina Schmidt
12:33
Cleans up to 65 kilos
10
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Tom Fameree
12:05
80kg cleans
9
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