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Saturday, October 7, 2017

Ship Shape

Please join us this morning for our weekly community WOD at 8:15am! After you are done with that you should head over to CrossFit DePere for the Gauntlet. CFGB will have a bunch of teams competing and they would love to see you all there cheering them on. Action begins around 9am.
Monday begins our next 21 Day challenge. Details will be on tomorrow nights post!
Have a nice little Saturday!
UM. Is that 80% of 1RM Front Squat, or 80% of Clean? I’m thinking most folks can’t clean 80% of FS to take from the floor... 🤔
Charlie Spry 1:05AM on Oct 7, 2017
that was a mistake. thanks charlie.
Grant Soletski 1:20AM on Oct 7, 2017
I knew I had that note on there for a reason. i meant to have OH Squat squat and the FS isn't until Monday. my apologies
Grant Soletski 1:31AM on Oct 7, 2017
1.) Every 2 minutes for 10 minutes 5 Overhead Squat @ approx 60%
note: pull from floor 
2.) Ship Shape
30-20-10
Deadlift 185/135lb
Row, cal
*3.) Muscle Up Challenge Day 12
12 Muscle Ups
*4.) 3 rounds
15 Reverse Hyper
10 Back Extension

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AJ Fameree
Free WOD + 115# OHS
0
0
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Alyssa DeNoble
Free & 9:15 100ohs
5
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Angel Anderson
9:55
Thought it was RX, math is hard.. 125# 70# OHS felt easy peasy
5
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Betsy Soletski
Free wod...20:02
5
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Brandon Meehan
Free WOD
3
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Bryn Odberg
8:09 rx
85# OHS
6
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Charlie Spry
6:56, OHS@165
12 MU 3,2,1,2,1,3 BS 4x3 325
6
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Derek LaBonte
4:26
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Grant Soletski
Free workout
Betsy beat me but not by much
8
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Hannah Fameree
Free WOD & 65# OHS
6
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Jamie Neubauer
7:20 rx
90# ohs
4
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Kate Mantz
9:14
OH squats @55# knee feelin alright 👌
6
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Laura VanderKelen
7:02 RX
OHS @ 85#
5
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Liz LeCaptain
Free WOD 20:02 + 75# OHS
Happy Saturday! :)
5
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Megan Vogel
6:40 RX , 75# OHS
First RX workout!!!! 👊🏻💪🏻
7
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Michelle Johnson
6:49
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Paul Mantz
5:38 Rx OHS 155
5
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Pauly VanderKelen
5:33
All DL UB / Workout felt great! / OHS @ 165# / Started all 5 sets with a full snatch for the first rep. No fails. / 11 UB MUs PR! (+1 for a total of 12) / Rear-leg-elevated split squats holding a 30# dumbbell in each hand 4x10 with each leg.
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Theresa Rosenquist
8:22 @ #125.
🤢That was ruff!
5
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Ty Krueger
Fast enough to sweat slow enough so my back won't hate me tomorrow
OHS @ 185#
5
1
👊!
Theresa Rosenquist
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