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Wednesday, September 28, 2016

Hypno

We’ve got 4 new GHDs and 10 new sets of Rogue HD Barbell Collars. 
Please only use the collars for workout/skillwork that has frequent plate changes. 
If you’re doing a WOD with a set weight for the whole thing, use metal spring clips to secure the plates better. This will prevent the clips from wearing out and slipping and also keep the plate rings intact. 
Thanks and enjoy!
1.) 7 x 5 Back Squat @ 75% 10lb
2.) 5 x 500m Row, rest 2 minutes
3.) 50 GHD Sit-ups
*4.) 3 rounds of complex
1 Power Clean
10m Front Rack Lunge
1 Power Snatch
10m OH Lunge
10 OH Squat
*5.) 3 Rounds
ME Strict Muscle Up->ME Kip Muscle-up (max 10)
ME Strict C2B Pull-ups
ME Strict HSPU->ME Kip HSPU
10 Weighted GH Raises

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175# bs
Rows avg 2:05
8
0
Amanda Zeamer, Mary Stueber, Krystal Lowney, Sylvia Christensen, Theresa Rosenquist, Betsy Soletski, Nate Hall and Dana M Koziol
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Amy Zynda
17:4? BS 125#
All row intervals 1:58 or less. Goal achieved. Also GHDs Thanks for the boat race Ashley!
15
0
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Andy Frelich
16:54
275LBS
15
0
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Angel Anderson
17:11 Airdyne 1/2 miles
110# backsquat 50 GHDs
4
0
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Antonia Shanle
18:26
7x5 BS @ 145#
11
0
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Ashley Bourgeois
18:59 90# BS, 50 GHD's
4
0
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Ashley King
150# BS, 50 GHD, 3 rounds extra credit complex.
12
0
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Barbi Gossen
210#BS, 20:10 row., 50 GHD's (25 fully extended!)
19
1
Haha "fully extended". Just sounds dirty.
Jordan Heider
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Betsy Soletski
18:05 - 2;1:57;1:59;2;2:02 - 110# BS
9
0
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Chris Ness
290# squat 16:29 Wod 50 GHD
7
0
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Christy Heiliger
165# BS
Ran 1 mile for active recovery
9
0
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Dana M Koziol
BS 90# 21:30 (clearly took my time on rowing)
0
0
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Derek LaBonte
16:32
GHD: 1:36; failed again 300# bs on round 6 dropped to 275 for last two
5
0
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Erin Schuh
95# squat
5
0
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Grace Adler
18:39
135# BS. 50 GHD to //.
15
0
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Jamie Kemen
Light 5x5 @ 115
2:14//2:09//2:08.8//2:09.2//2:03.2
15
0
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Jamie Neubauer
back squats 125# 130# - 2 sets 135# 140# - 2 sets 145# 18:50
9
0
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Jenni Phillips
18:41? Between 1:55 and 2:05 each time
145# BS, did the GHDs
10
0
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Jennie Campshure
18:50 best row 2:01 worst 2:11
130# BS
6
0
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Jordan Heider
170# BS, 50 GHDs
Row 1:53 1:53 1:55 1:58 1:51
10
0
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Krystal Lowney
18:35 (2:06 average)
BS 135# 50 GHDs
18
0
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Laura VanderKelen
17:45 total time, lowest row 1:53, highest 2:00
Squats @ 150#; 2 rounds of complex up to 75#, was too shaky to do the third
8
0
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Liz Goetz
Forgot to look at clock. 2:03 ave
145# bs
2
0
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Marcie Kyllonen
29:09 40#
3 rds: 50 bs, 40 sit ups, 30 thrusters, 20 burpees, 10 push ups
10
1
You're on vacation.....quit working out!!
Todd Rocheleau
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Mary Stueber
145# BS 19:25
Rowing goal was 22:00 or under. 50 AMSU 25# plate
17
0
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Michelle Johnson
Caravel CF - 11:22
10/8/6/4/2 P Sn & PJ - 30KG, 50/40/30/20/10 DUs; 5 Str PU & 4 DL 10min EMOM (88KG)
17
1
Kilogram? Aren't you fancy.
Paul Mantz
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Nate Hall
16:57 & 50 GHD's
305 7x5 BS
15
0
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Pam Bozec
16:35 .5 mi x5 airdyne
BS 125#x4; 130# x2; 135#x1/ 100 amsu
11
0
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Paul Mantz
285 7 x 5 BS, 17:21 and GHD's done
Quads were on fir after that one.
17
3
385...you animal!
Andy Frelich
Oh 285 whoops
Paul Mantz
Your quads should be on fire after 385
Nate Hall
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Pauly VanderKelen
1:36.3 / 1:33.7 / 1:35.0 / 1:36.8 / 1:34.9 / 15:56.7 total time
8x4 HBBS @ 285# no belt / 3 rounds of *5.) complete. Shoulder feels good!
1
0
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Rachel Meyers
Bs #125 50 ab mat sit ups with #15 plate
18:00? 2 rounds on rower and 3 rounds .5 mile on air dyne
7
0
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RaLinda Lamberies
1:56.8/1:58.9/2:00.4/2:01.4/2:02.1
BS 135#/50GHD
16
0
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Ryan Froelich
185 7x5; 50 GHDs
1:51/1:53/1:52/1:56/1:55
15
0
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Ryan La Count
17:30
365# BS
7
0
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Ryan Vidmar
16:59
225 bs
4
0
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Sam Scherwinski
225# BS; 50 GHDs
17:30
13
0
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Sylvia Christensen
17:28 - 1:48.6 | 1:52.5 | 1:54 | 1:53.2 | 1:48.4
175 BS. EC complex 65-85-100#
10
0
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Theresa Rosenquist
15:22 (1/2 mi Airdyne)*
Airdyne sucks too, just faster. BP: #90×5}×7, 50 #10 WB-SU (tossed/caught @ wall" 2:10), attempted EC, arms D-E-A-D!
7
0
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Tina Schmidt
Rows between 2:01 & 2:07 (18:25)
BS @ 185#
10
1
My math may be incorrect. Shanle totally beat me
Tina Schmidt
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Todd Rocheleau
Light squats
I rowed the complex....wow I'm out of shape!
11
3
You CRUSHED the row, pipe down Todd!
Antonia Shanle
😄😄😄
Theresa Rosenquist
I blew my WOD on the first cycle..haha
Todd Rocheleau
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Tyler Shaw
1:56 1:57 1:54 1:54 1:50
275 squats
11
0
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Zach Nasto
16:26
310# squats
7
0
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