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Thursday, November 15, 2018

M9

“Life is either a daring adventure or nothing at all.”  -Helen Keller

CrossFit Kids begins Nov 25th, contact Justin to get your kids signed up. Get those kids off the couch and in the gym this winter!

Have a terrific Thursday!

1.) Every 2 minutes for 20 minutes 1 Clean & Jerk @ approx 80%
Note: Either work up to 80% adding load each round or work up to 80% prior and do each rep @ 80%
*2.) Every 1:30 for 10 Rounds 1 Snatch @ approx 80%
Note: Either work up to 80% adding load each round or work up to 80% prior and do each rep @ 80%
1.) M9
3 Rounds 
17 Chest to Bar Pull-ups 
15 Overhead Squat 115/85lb
*2.) 7 minutes to establish 1RM Strict Press
Then every 2 minutes for 5 rounds
10 Strict Press @ 50% of established 1RM
*3.) 2 minute AMRAP Hand Release Push-ups 
Rest 2 minutes
1:30 AMRAP Hand Release Push-ups 
Rest 1:30
1 Minute AMRAP Hand Release Push-ups 
Rest 1 minute
30 second AMRAP Hand Release Push-ups 
Note: Rest only in Plank position
*4.) 5 round 
50m Single Arm Kettlebell Overhead Walk (R) 1.5/1 pood
50m Single Arm Kettlebell Overhead Walk (L) 1.5/1 pood
30 second Handstand Hold 
Note: Use wall if needed for Handstand Hold 
*5.) GHD Sit-up Tabata
8 rounds: 
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel 

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Alyssa DeNoble
7:23
Reg pu’s bc my bar at home kinda sucks for c2b. ^100# snatches
2
0
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Amanda Zeamer
A lot of the extra credit
3
0
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Angie Guns
85# c&j worked mostly on form. 9:47 45# OHS
6
0
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Ashley Peterson
5:19
145 cl&j
5
0
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Betsy Soletski
6:51. 65# and reg pu
Clean & jerk 100#
2
0
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Chris Ness
6:35
3
0
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Christopher Adam
Subbed OH squats with 275DL
Strict press 185#
0
0
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Dusty Neubauer
7:05
185# Cleans
6
1
Fast!!!!
Megan Vogel
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Grace Adler
8:24
55#OHS. power CJ 95/105/115(8). Mods to keep knees happy.
6
0
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Hannah Fameree
C&Js@ 95#. Super scaled WOD
Shoulder probs :( Ring rows & FS
9
1
Get on that shoulder symmetry!!!
Megan Vogel
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Jake Plennes
5:29
C/J: 205
0
0
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Jim Koehler
7:32. Empty bar OHS
185 power clean and push jerk
2
0
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Justin Peterson
3:58
C&J 230lbs
5
1
😲
Sylvia Christensen
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Kelsey Waack
9:06 55#, purple band
95# c&j
9
0
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Krystal Lowney
10:13 65#
CJ at 105# (2 Rds at 115# because I suck at bar math).
7
0
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Lauren Kalil
C&J 140#, GHD tabata, strict press up to 100#, hand release push-up AMRAP
7
0
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Megan Vogel
8:15
C&J 125#.
9
0
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Michael Green
6:12 RX
205# C&J
9
0
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Pauly VanderKelen
4:20
C2B: 17, 10-7, 7-5-5 / UB OHS / C&J: 5 @ 235#, 5 @ 240# / 21-15-9 SDLHP & Assault bike from yesterday's EC complete in 4:44 / 21-15-9 power snatch @ 75# and 24" box overs from Monday's EC complete in 4:56 / *5.) GHD Tabata complete
0
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Rachel Meyers
5:32 #70 ohs,c2b with purple band
C&j #100
4
0
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Shannon VanPay
12:30ish 1.5 rnds C2B, 1.5 rnds pull ups
CJ 125#
4
0
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Sylvia Christensen
8:26
155# C&J
2
0
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Ted Kemen
7:53 95#
150# c&j
9
0
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Theresa Rosenquist
5:31***
***Scl'd w/: SA RR & SA KB OHS @#12. Cln&Jk: SA KB SqCln&PJ: #30}×9/#32}×1. Post: Tabata GHSU (78/9)
4
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Tina Schmidt
5:33
C&J at 145#
12
1
Lighting fast. ⚡️💨
Megan Vogel
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Tom Fameree
8:37
185# cleans
10
0
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Troy Foley
13:08
Strict pull-ups, DL (275#)
5
0
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