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Sunday, June 3, 2018

CrossFit HQ WOD 171030

Team WOD this morning at 7am followed by the regular WOD at 8:15am. A fun little complex this morning for you all while it rains outside. Click the link below the workout to watch Noah Ohlsen & Scott Panchik complete the WOD.
Have a great Sunday!

Ascending weight every round as shown in the video? Starting at % of 1RM Push Press? What’d ya have in mind?
Brett Kohout 1:08AM on Jun 3, 2018
Work up to a heavy unbroken complex. You can likely start around 60% 1RM Thruster/Push Press.
Justin Peterson 1:29AM on Jun 3, 2018
1.) CrossFit HQ WOD 171030
https://journal.crossfit.com/article/scott-panchik-and-noah-ohlsen-on-workout-150128
Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
2.) 3 rounds 
10 Bent Over Dumbbell Row
15 Back Extension
10 Reverse Hyper

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Alyssa DeNoble
Team wod with Buntin and Megan.
125 complex
5
0
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Ashley Peterson
155 complex
DL EC 245#
6
0
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Brett Kohout
Complex 115# - 175#
Even more fun than usual this A.M., great crew! We should do more complexes too!
7
3
Dynamic duo 🤠🤨
Brett Kohout
That’s the Alyssa/Sal coaching effect. Can’t gelp but have fun. 😂
Sal Bertuglia
Agreed haha
Derek Zehms
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Danielle Sherman
Team wod with Tom Fam and Chad
Fun stuff.
0
0
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Derek Zehms
Complex to 185
Barbell.. today was a semi rest day.
2
0
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Jennifer McFall
Partner murph with Addi RX 45 min
50/50 pull up, push up addi 5 me 20 alternating, squats addi 10, me 30 alternating run each 1/2 at a time
1
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Justin Peterson
235
0
0
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Megan Vogel
TEAM WOD & 8:15
Erin & Alyssa (thanks for running my 🐢 speed). Complex 95-145#, 7 min AMRAP push up/pull up, & TTB.
5
0
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Pauly VanderKelen
HG
5x5 HBBS Pause in the hole for each rep @ 255# every 2:30 / Every 2:30 - 10 alternating front rack lunges @ 185# / Thruster, push press, push jerk, split jerk complex: 135 WU, 155, 165, 175, 185, 195, 205, 215# / EMOM10: 10 UB C2B for 100 total / Rumble Roller mobility on quads and hammies :)
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Sylvia Christensen
30 miles
21.5 mph. 3 rounds: 30 UB hollow rocks, 1:30 plank
5
2
We need to bike!!!!!!
Megan Vogel
Yes! We’ll have to plan something bc my rides are usually super spontaneous
Sylvia Christensen
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