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Tuesday, April 12, 2016

D'OH

Today’s workout will allow us to work on our D’OH ‘s in our running game. Practice running forward, no heels, arm movement and every other thing I occasionally yell at you about. Run fast, race each other a little bit but at the same time no roller derby. Sorry Scully! Pay attention to your surroundings as well as getting out of the running area to do your double unders. Did I ever mention that I love the crap out of the fact we can run in our gym! 
Welcome back Tuesday.

“Finishing races is important, but racing is more important.” 
Dale Earnhardt

Can we run 600m outside instead? Pretty please?
Amy Zynda 1:31AM on Apr 12, 2016
Sam (the dog) says yes!
Jordan Heider 3:47AM on Apr 12, 2016
Dal3
Derek LaBonte 5:35AM on Apr 12, 2016
1.) Dead Lift 5-5-5-5-5, 20 minutes
note: add load each round. Post starting and final successful lift loads.
2.) D’OH
Run 10 laps (approx. 600m)
3 rounds
3 Toes To Bar
2 Chest to Bar
1 Bar Muscle Up
Run 10 laps
3 rounds
20 Hollow Rocks
25 Double Unders
Run 10 laps
note: run outside of outer hexes
*3.) 3 rounds
25 GHD Sit-ups
25 cal Airdyne

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Alli Nowak
18:02 sub ring dips
DL: 145#--->205# ... Think I ran extra laps?
12
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Alyssa DeNoble
155-205 DL
Not sure on wod time..ghd's, hs walk practice & hspu 5-1
4
0
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Amy Zynda
18:38
135-175DL, 3 miles easy after
16
0
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Anne Holzem
Not sure on time
Rowed 750 m, completed first part, then minor toddler emergency followed by 750m row. DL 85, 105, 115, 125, 135
5
0
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Ben Hansen
13:55
185-275#
21
0
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Bill Binsfeld
15:58
345# DL. Ring dips.
14
0
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Bill Hoisington
17:21 3 Rings Dips. 305DL
17
0
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Carli Stueck
DL 165#------245#.
21:39 pull-up with bands and ring dips
13
0
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Chris Ness
335x5. 14:02 ish maybe? Penguins and box mu
3
0
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Danielle Plennes
Only I would smash my ankle into a j hook in the first muscle up
Finished some stuff. DL 135-175
9
1
Would you feel better if I told you I bashed my head into one a few weeks ago?
Amy Zynda
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Derek LaBonte
12:36
DL #225-375//BB: #245 pc pos2; 305 clean pull; 305 fs (315 fail); 25 cal airdyne, 25 GHD's 3rds 6:12
21
0
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Erin Buntin
14:10
175-250# DL
19
0
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Grace Adler
17:07
Ring dips. 155-235# DL.
14
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Hilary Krueger
16:36
DL up to 185. 50 GHD, I think they gave me vertigo? Anyone else?
15
0
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Jason Nobles
DL 225-->345
13
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Jenna Hanson
15:05, strict Ring Dips. DL 135, 155, 175, 185, 195#
Strict Pull ups and rope climbs after
11
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Jenni Phillips
15:14. DL 105-205#
Mod: 1 MU attempt and 3 ring dips,
20
1
thanks for running extra to help me get my last 10 laps done. :-)
Sarah McKee
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Jennie Campshure
16:28 banded ring dips
105-185# DL
5
0
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Jim Koehler
stroller wod with Caleesi...RX
8
1
😄
Theresa Rosenquist
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Jordan Heider
18:23, DL 135-225
still suck at DUs
12
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Justin Peterson
11:26
Stopped DL at 345. Knee didn't feel right.
14
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Laura VanderKelen
DL 105-175
Wod time 15:10, failed all my bmu 😿
1
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Lindsey Koehler
16:57 (green band strict ring dips)
135# to 205# DL
12
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Marcie Kyllonen
15:46 ring dips
up to 125# bs (sub for dl)
13
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Mary Stueber
17:02 Ring dips, SU/DU mix
205# DL
19
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Michael Green
18:28 up2 285# dl
I did all of the stuff!!
10
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Michelle Johnson
15:45
Ring dips for BMU; 205# x5 DL
17
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Mike Rusk
16:28 ring dips
295# DL
16
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Nate Hall
13:54
405# x 5 DL
19
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Nicole Lindquist
15:50
Ring dips, DL 85-135lbs
9
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Pauly VanderKelen
12:04
DL: 225,275,315,365,385,405# / 3x5 HH snatches from blocks: 95,115,135#
2
0
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Ryan Kyllonen
FL 225,255,275,295,315 15:29 ghd/ring rows/burpees box jump 36"
5
0
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Sam Carter
Completed-first two rounds unbroken
215# DL
17
0
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Sarah McKee
26:09 I think
v-ups 24" box overs 50 SU
14
0
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Steve Kaster
Forgot to look at time. 365# last 5 lifts
13
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Sylvia Christensen
17ish Rx/ 235# dl
3x5 OHS up to 125, 500m row x4 (1:46.9, 1:48.7, 1:52.2, 1:51.4)
16
0
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Ted Kemen
14:58
335#DL
19
0
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Theresa Rosenquist
DL: #245, WOD: 16:45 (scl'd)
#175/195/215/225/245, Run/AD: .8 mi/run & RDips, Lots of MOB pre, post: 6×5 B-RD/HSPU
6
0
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Ty Krueger
DL 5x5; 225, 315, 365, 405, 435
3 RFT - 15 UB DL @ 315lbs and 25 C2B pull-ups then rest 3-min; (19:30); 5-1 HSPU circuit (parallette, 6in deficit, standard) - all strict except the set of three parallette; 50 GHD UB for time
16
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Yvonne Otero
DL 85 - 145, 15:10
lots of mods for WOD, bike instead of run. Did some single DL up to 175 - new PR by 5#
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