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Wednesday, March 7, 2018

Lunker

Hey we have a new setup and it is my fantasy gym but it’s going to need something from every member of the gym, if you take it out put it away in the same spot you got it. Also, be courteous of others and use our space wisely. I think this is going to be our final setup until 2020 let’s work hard to keep the gym as tight as our form!
One more thing you are going to want to lift a little heaviesh prior to that Lunker. Warm up well. 
Have a nice Wednesday
1.) Lunker
3 rounds 
1000m Row
5 Back Squat 225/155lb
5 Shoulder to Overhead 225/155lb
Note: rack to be used
*2.) 7 minute AMRAP 
15 Hang Power Clean & Jerk @ 75/55lb
5 Burpee Box Overs 24/20″ (hands and toesies)
*3.) 5 rounds
40m KB Carry 1.5/1 pood
15 Kettlebell Swings 1.5/1 pood
*4.) 50 banded ring dips
30 Strict Ring to Chest Pull Ups
Note: use enough support to help you through entire range of motion, meant to be as Unbroken as possible 
*5.) 5 Overhead Squat every 3 minutes @ approx 75% for 3 rounds
*6.) 50-30-10
Ski Erg cal
GHD Sit-ups 

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Alyssa DeNoble
21:35 125/125/135
7min amrap ✅. Ohs^120
11
0
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Andy Glawe
20:20, 155#
10
0
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Ashley Bourgeois
21:08 75#
Fun crew at 12:30!
10
0
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Ashley Peterson
17:56135,145,155
7 min hang clean/burpee-4+12 clean&j
11
0
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Barbi Gossen
24:10 RX
6
0
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Bill Binsfeld
21ish
Didn’t look at clock when done. 205#
11
0
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Brandi Binsfeld
22:06 95#
11
0
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Brian Toole
155# 16:39
9
0
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Bruce Hoffort
19:58 @ 135#
Collarbone crusher.
13
0
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Chris Ness
21 something and I don’t care RX broken hands and wrists, yoga
3
0
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Danielle Sherman
16 something with DL and SP
7 min AMRAP. Ring dip + sc2b. Lunges and GHDs. SHSPU work
3
0
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Eric Hansen
20:43 (?) 175#
13
0
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Greg Goffard
16:48 165#
8
0
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Hannah Fameree
17:59, 65#
went light, shoulder hurt :(
8
0
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james macco
19:22 @ 170#
All. The. EC.
2
0
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Jennifer McFall
18:36 110lb
6
0
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Jim Koehler
18:17 at 185#
11
0
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Karl Bonkoski
16:34 @ 155
Here you go Nate!
10
0
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Kazoung Vue
Rest Day
Doing Lunker tmr
7
0
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Krystal Lowney
20:53 105#
Rowing a 5k at home yesterday was a bad idea. #bandaidformybum
12
0
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Laura VanderKelen
23:40 145# for 2 rounds, 155# for last round
4+3 for 7 min amrap; 13:49 for ski erg/GHDs; OHS @ 105#;
2
0
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Lauren Kalil
CrossFit Lawless, Fort Myers
13
0
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Liz LeCaptain
19:33 115#
OHS 100# / KB EC
6
0
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Megan Vogel
18:17 @ 145#
OHS 85#, KB carry and swing, 30-20-10 ski/GHD. SOOOOOO good to be back.
7
0
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Michael Green
20:03. 205#
Ec w/ Alyssa
11
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Nate Hall
17:49 (UB BS & PJ)
Karl post your score so I know if my time is right?!?!?! 😜
13
0
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Paula Soletski
25:09. 105#. Sh to oh was ugh.
7
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Pauly VanderKelen
20:40
UB squats / Singles for split jerks / *2.) 4 rounds + 4 burpee box overs. Couldn't squeeze in that last rep for 5 rounds :/ *5.) 3x5 OHS @ 205# / *6.) complete in 9:30 / 5x10 strict ring dips on the new kids rig
1
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Sam Carter
Don't remember time #135
10
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Sylvia Christensen
18:45 Rx
@jimmykoehler kicked my 🍑7 min AMRAP: 4 + 12 HPC&J. 3 rounds: 25 GHD, 25 HR, 60 sec plank (25#), 60 sec L hang (knees🙃), 6 strict ring to chest PUs
11
1
I'm there to slay...not play!
Jim Koehler
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Terri Hoffort
19:31 wimpy #55 EC: 3 rounds plus 5 hpc&j
4
0
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Theresa Rosenquist
19:47**
**#105 BS & #40 DB BOR; Yoga, & M|WOD knee therapy. (1k's: 4:34/4:34/4:37)
0
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Timm Uhlmann
17:42 155#
EC dumbbells and some hspu work
6
0
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Tina Schmidt
22:22 Rx
12
0
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Tyler Shaw
19:17
11
0
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Whitney Toole
18:55 55#
1
0
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