Yankee Rose

Sunday Mar 12 2017


21 Day February Challenge winners are Kelsey Waack in first place and Tommy Schmidt and Christian tying for second place. Almost 24" lost between the 3 of them and it was only 21 days. Well done you three and everyone else that participated in the challenge. The accountability of these little competitions is working and maybe the fact that the winners make some legit cash, Kelsey took home around 3 bills! March Challenge will begin this Friday the 17th. This is going to be an interesting one as there are go to be no dietary restrictions but instead things you have to eat. We will be using the zone blocks and everyone will be required to eat 3 full paleo zone meals per day and besides the meals eat whatever you wish. Alcohol is still a no go. Full details and description on tomorrow nights post.
17.3 today at high noon. This isn't even a workout its a bro-out, our favorites. Everyone is welcome to redo 17.3 even those of you not signed up for the open. If you've never been to one of our Sunday Open Workouts you should, it's on a different level. Anyways, if you're a CrossFitter in the area you are welcome as well. See you all at noon.
Happy Sunday!

1.) Yankee Rose
5 rounds
20m Bear Crawl
20m Overhead Dumbbell Lunge, right arm 45/30lb
20m Bear Crawl
20m Overhead Dumbell Lunge, left arm 45/30lb
2.) 10 minute EMOM
10 Push-ups
10 Sit-ups
note: use dumbbells to support your feet and keeps fingers intertwined behind head. You can use an Abmat. 

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Theresa Rosenquist490d

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Whiteboard
A lot of snatching
Focused on overhead mobility in the squat. Made progress.
17.3 redo 48 reps
27 reps Friday. 19 reps better 😁
84, 7:23
Whoever stole my lungs please return them.
17.3 - 80 (6:39 tie break)
Over a minute improvement. No dice on landing a 135#.
106 (5:43)
17.3 redo
17.3 66 (2:54 tie break)
Started a Smolov Jr of something I suck at.
15:20 #15, push ups & planks
The dizziness was real bro.
17.3 scaled
155 reps Just couldn't hit the 95lbs today
17.3 redo
12 rep improvement! πŸ‘ŠπŸΌ
17.3 redo 63 3:26
7 reps better, today was amazing great job everyone!!
17.3 69/3:20
17.3 56 3:04. I should have stuck to judging and cheerimg
80 masters rx
14:21 #15
Sit-ups and pushups
17.3 - 81 RX!!
15# Snatch PR! (11 rep improvement)
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BikeWOD & Yoga
35 min hill intervals > 3Γ—{10-15: the ups(pull/push/GHSU/GH-HE), Sq/Dips/lunges/evil wheel. > Yoga.