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Wednesday, July 29, 2020

Anchor

A nice word and a smile sometimes makes all the difference. Since it’s hump day today let’s all celebrate it by telling someone something positive about something they did with a smile. Don’t blow smoke and make something up because we all know patronizing is not cool but if you know someone did something well, let them know. I’ll start, nice job showing up to the gym and putting your health first (I am smiling, I promise:).
Have a great Wednesday!

Dr. Brian is very strong and very good at crossfit!
Jim Koehler 8:28PM on Jul 28, 2020
Nice job Jim.
Grant Soletski 8:32PM on Jul 28, 2020
Jim is very strong! Grant is very welcoming. ☺️
Grace Adler 8:54PM on Jul 28, 2020
Thanks you Jim, and I always do it with a patronizing smile. Jim has the best strict press, Grant has great hair, Grace you raised great kids
Brian Hartinger 9:49PM on Jul 28, 2020
You are too kind Brian! My strict press skill is from the superb coaching I receive at CFGB! And The Adler family is second to none!
Jim Koehler 9:54PM on Jul 28, 2020
You guys are the best.
Grant Soletski 1:35PM on Jul 29, 2020

1.) Anchor
9-6-3-3-6-9
Front Squat 225/155lb
Bar Facing Burpees
2.) 10 minute EMOM
Odd: 1 Rope Climb
Even: 1 Muscle Up -> 5 Ring Dips
Extra credit:
1.) With a partner
30 Sandbag Cleans 150/100lb
200m Sandbag Carry 150/100lb (Bear hug hold)
30 Sandbag Cleans 150/100lb
Note: Alternate Cleans and Carry as you wish
2.) 30-20-10
Hollow Rocks
Tripod to Headstand
Note: equally distribute weight between hands and head ie. don’t put all the weight in your head.

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Alex Ebert
9:46 (9,6,3,3 @155) (6,9 @ 135)
Ring muscle up practice and a few bar muscle ups with 2 bands.
9
0
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Bradley Boockmeier
6:56 Rx
Some rope climbs. Some dips.
15
1
You’re back?
Tom Fameree
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Breanna Zold
10:20 135#
15
0
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Bryan Watruba
9:31 #185
13
0
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Cassie Christianson
6:36 rx
7
0
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Cody Stelmach
I suck -Rx
Strict Muscle up w/ Dips and legless rope climbs...started RX then died so went to 135 to finish at end
13
1
Justin Peterson
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Eric Hansen
6:59 135#
15
0
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Grace Adler
6:37
105# FS. EMOM ✅ MUP ->5 strict ring dip.
14
0
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Grant Soletski
7:40 155
Cassie is my hero.
3
0
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Greg Goffard
9:29 165#
2
0
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Holly Snyder
6:49
90# FS- tight muscle; stayed light
13
0
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Ian Wilson
RX - Time: Methodical
Fun with rope climbs, MU, & dips
16
0
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Jim Koehler
10:08 at 185#
11
1
Strong!!
Grace Adler
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Justin Peterson
4:41
Legless rope climbs and strict muscle ups
11
2
You're amazing. What almost killed me today took you 4 ish min. Well done!
Ian Wilson
Cody Stelmach
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Kenzie Christy
5:42rx - woof
emom transition and dips tried to get 3 pulls leg less rope climbs BMU practice 15 SB cleans 100m carry 15 SB cleans tried todo the abs, abs said N O
13
0
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Krystal Lowney
8:17 115#
13
0
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Liz LeCaptain
11:37 RX - ouch
half of the EMOM / ROMWOD
15
0
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Pauly VanderKelen
Rest Day
ENGR 208 Lecture / "Anchor" complete on 7-30-20 in 9:40. All Front Squats UB except for the last set of 9 completed 5-4.
0
0
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Ryne Koehler
9:47
13
0
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Scott Adler
6:09 (115#)
2
0
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Shannon VanPay
9:42 135#
13
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Theresa Rosenquist
7:33**
**@#80 & stepped over bar. EMOM: ✅ WinsO’theDay: FS’d no rack&no box!😃 RC’d above 10’ Mark, all 5!😃😃
8
0
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Tim Houge
11:14 RX
Woof
9
0
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Tina Schmidt
9:22—dropped from 155# to 145# after first 9
16
0
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Todd Rocheleau
7:40 - 285 lb DL
11
0
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Tom Fameree
2/9 FS @ 15 min time cap. Rx
Forgot to check my ego at the door.
15
0
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Travis Olsen
10:56 135#
15
0
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Trevor Snyder
9:45
175#
9
0
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Troy Foley
6:23 (155#)
climbed a rope and strict pull-ups
13
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Yvonne Otero
11:17, 65#
13
0
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