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Wednesday, November 30, 2016

Riddle

Joe from Aurora will be in tomorrow morning from 6:30-7:45am to check over any tweaks you have. Also, if you need to get something looked at, but can’t make it in when we have coverage, let us know and we can get you contact information to schedule a free injury screening with Joe. 

21 Day Pre-Christmas Challenge sign up ends tomorrow. I don’t know about the rest of you but I know I need this. Excuses have been endless and as of late everything has been blah, time to buck up!
https://gbcrossfit.com/events/21-day-pre-christmas-chalenge
Yo Wednesday!

****Update: If you want a log book it's an additional $20. You can just log your workouts and food in a notebook. The logs will be turned in the last day. There is no shirt included I just didn't know how to remove it from the registration. The payout is 100% so all the cash goes all back to the winners not towards a tshirt or anything else.
Grant Soletski 12:11PM on Nov 30, 2016
1.) EMOM for 10 minutes 1 Snatch @ 70% with 2 second pause at low hang (1-2″ below knee)
2.) Riddle
14 minute AMRAP
150 Double Unders
50 Hang Power Clean 115/85lb
50 Push Press 115/85lb
30 Muscle Ups
*3.) 5 rounds
20 GHD Sit-ups
10 Overhead Squat 75/55lb
Parking Lot Sprint (out the door by the stereo in the door by kids room)
*4.) 3 rounds for time:
40m Sled Push (20m) 135/90lb
5 Bar Muscle Ups

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Amanda Zeamer
Rest day
Migraine lingering day 3. Oh so sore from yesterday.
11
2
Oh no, I was hoping you would be better by now, you poor thing!
Brandi Binsfeld
Don't worry....you aren't alone
Robin Mueller
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Angela Schneider
Graduated on ramp today and made it through my first official class.. phew! Looking forward to hitting some goals.
29
7
Congrats. Welcome.
Brian Toole
CONGRATULATIONS!!! Welcome aboard!!!
Cindy Opichka
Way to go!!! 💪🏻
Robin Mueller
Way to go!!! 💪🏻
Robin Mueller
Well done! And welcome!
Sylvia Christensen
Good Job!!!
Paul Mantz
Welcome!
Tina Schmidt
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Anne Hoffman
42 pp @65#
55# snatches
8
0
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Ashley Bourgeois
A few bpu's 45#
Should've went a little heavier.. snatch at 25# working on form. Had an "ah-ha" Moment today with snatching (grip adjustment)! Practiced handstand holds at home
8
0
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Brittany Nohr
37/50 pp completed #75
Felt like a 🐢
15
0
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Cassie Christianson
Had 5 min. For mu attempts... Did not happen today 🙁
85# snatch
8
0
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Charlie Spry
1MU ( sub 50cal dyne for DU)
165 emom
22
0
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Chuck Brehm
1
1
0
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Cindy Opichka
made it to 12 low ring MUP
1' DU penalty 150 SU, 55# HPC/PP, MUP. Snatch emom: 40-45#
18
0
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Erin Schuh
1 burpee PU
40# snatch
5
0
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Grace Adler
50/50 PP rx
1 MU attempt before time cap. Snatch 70#.
11
0
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Grant Soletski
50 Push Press
gotta get those DU's down a little bit Snatch went well
5
0
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Greg Goffard
30 pp
1
0
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Hilary Krueger
17 ring rows
Signed up for the challenge...good bye yogurt 🍦
18
0
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james macco
47 pp Rx
115 #. Snatch
6
0
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Jamie Neubauer
75# 21 burpee pullups (praying my 1 MU will come soon)
snatch emom - 5x 70# 5x 75# - going heavier next time
12
0
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Jason Nobles
165x5
Did push presses from Monday
5
0
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Jenni Phillips
1MU 65#
A handful of attempts, some MU progressions, snatches 55#
17
0
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Jennie Campshure
2 Burpee PUs. 55#
55# snatch
8
0
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Jennifer McFall
6 MU, 65lb
Snatches at 65Lb
13
0
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Jim Koehler
46/50 PP rx
115# sn EMOM
10
0
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Kalen Fischer
1 round
Hit snatches at 175
15
0
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Krystal Lowney
6 mup 65#
3 min du cap, got 47😕 Snatches at 55#
15
0
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Marcie Kyllonen
2 mu's rx
snatch emom 75#
13
0
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Marlene Hall
7 burpee pull-ups 45#snatch
4
0
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Michelle Johnson
50/50 PP Rx
65/70# Sn
17
0
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Paul Mantz
49/50 PP Rx. (Should have scaled).
GHD,OHS, run extra credit completed
18
0
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Pauly VanderKelen
Rest Day
0
0
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RaLinda Lamberies
5 bpu 75#/2:30 du cap
65# snatch
16
0
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Robin Mueller
4 Burpee PU, 55#, sub 30 cal Airdyne for DU
Up to 55# snatch
10
0
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Ryan Froelich
105 S & 32 PP Rx
GHDs/OHS x 3
18
0
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Ryan Kyllonen
16 MU
115# Snatch
13
0
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Sylvia Christensen
105 Snatch | 50/50 PP with 3:00 min MU attempts
5 sets of: HSPU Negatives, 5 reps @ 30A1 w/ 90 sec rest between each set. Ec 3- 11:03
21
5
That is awesome I love it hahaha
Antonia Shanle
LOL
Antonia Shanle
😂 😂 I need all the reminders. I'll be getting an alert at precisely 1:45pm today as well
Sylvia Christensen
Riddle time boom!
Rick Froming
Haha what??? @rick foaming
Sylvia Christensen
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Theresa Rosenquist
2 attempts @ MU**
**Scl'd w/ ME cals/3 min on Airdyne, #75 HPCl & #65 PP, Snatch: #70. Pre: 3×{#40 armbar/#85 bridges/30" plank C/L/R)/30-40 AMSU.
14
0
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Tina Schmidt
12 MU Rx...singles for days!
Snatches at 105#
18
0
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Tom Schmidt
12 mus
160 snatch
15
0
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Ty Krueger
1 rnd + 45 dubs
Hit all snatches at 195#
18
0
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Zach Campshure
20pp
9
0
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