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Tuesday, November 13, 2012

Lurong Benchmark no.3

1.) 10 x 2 Clean 1 Jerk off High Boxes (above knees.) Work your way to max
2.) WOD

Men’s Scaled – 20 Burpees and 20 KB Swings at 35 lb
Women’s Scaled – 20 Burpees and 20 KB Swings at 25 lb
Movement Standards:
This workout starts with the athlete in a full upright standing position and begins with Burpees
For the Burpees, at the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above or behind their head and both feet must leave the ground simultaneously. All Burpees must be completely vertical and show full hip extension in order for it to be considered a rep.
From there, the athlete will move onto their Kettle Bell Swings
For the Kettle Bell Swings, the athlete’s arms must be fully extended and ears must be seen from their side profile. If an athlete cannot achieve full extension due to the lack off flexibility, then he or she must show their judge their range of motion before the workout begins. The Kettle Bell does not have to be vertica

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8:12:14 Rx
19
2
Kelly Runge, Jacob Spielbauer, Brooke Allen, Mike Rusk, Tony Aitkin, Ted Kemen, Maja Brown, Erin Buntin, Steve Schaefer, Laura Schmidt, Jason Nobles, Eric Johnson, Ben OHeran, Jeremy Dashnier, Stephanie Schmidt, Carrie Jones, Kacie Griffin, Jennie Campshure and RaLinda Lamberies
2:12 improvement but my shoulders still hate me
Nice work!
Jacob Spielbauer
Cancel
Amy Van Stippen
26:14:13-I request a do over.
110#c&j PR
5
3
Agreed. Lets do it again together.
Kacie Griffin
Again?! Crazy girl!
Kelly Runge
Kacie, I'm in
Amy Van Stippen
Cancel
Ashley Peterson
8:33
165 cl &j
24
2
You're not even a real person. That doesn't count.
Justin Peterson
You are an Awesome coach :) thank you!
Jennie Campshure
Cancel
Becky Smith
13:09
(-3:25 from 1st time)-YAY. 100#C&J
16
1
NICE improvement!
Maja Brown
Cancel
Ben OHeran
11:20
18
0
Cancel
Brian Toole
13:12:16 w/35#KB
120 c&j. Hate my back. Gotta work on KST.
6
0
Cancel
Carrie Jones
8:10:56 Rx
115# C&J
10
0
Cancel
Ellen Davison
10:52
85# c&j
14
0
Cancel
Eric Johnson
8:15:01 rx
200# squat clean (PR), fail on jerk
11
1
Nice work!
Jeremy Dashnier
Cancel
Erin Buntin
22:15rd+ 5 pullup - CINDY
CrossFit1013
14
0
Cancel
Inshirah Robinson
9:11:55 Rx
Beat my last time (13:17) by 1:22 se125# C&J
5
0
Cancel
Jacob Spielbauer
8:12:27 Rx
Down from 17:0155# c & j (pr)
22
4
Jake that's awesome!
Brooke Allen
Holy improvement batman. :)
You're a Xfit machine!!
Jamie Kemen
Nice improvement!
Jeremy Dashnier
Cancel
Jamie Kemen
19:13:10, 85# C&J (PR)
26 lb KB and mod burpees due to ankle.
11
0
Cancel
Jason Nobles
8:12:40 RX
9 second faster. Stupid burpees. 240 clean PR, 235 c&j PR
15
1
Awesome!
Jeremy Dashnier
Cancel
Jennie Campshure
8:12:37 RX
105#clean PR!!! 105# jerk thank you Ashley for your awesomeness!
6
0
Cancel
Jeremy Dashnier
31:11:27 Rx (-2:27 from last time)
205# Clean(2) - NO Jerk
9
3
You too Jeremy!
Eric Johnson
Killed it! Good work
Amy Van Stippen
Nice improvement!
Justin Peterson
Cancel
Jim Tschampl
20:12:25 (down 29 sec.)
185 lb C&J (ran out of time)
3
0
Cancel
Justin Peterson
7:9:43 Rx
215# c&j PR
14
2
Well done!
Jeremy Dashnier
Thanks, you too!
Justin Peterson
Cancel
Kacie Griffin
9:47
Slower than last time...so annoying.
13
1
Still a bad ass time though.
Cancel
Katie Long
12:46
12
0
Cancel
Kelly Runge
18:12:56 SC - 95# C&J
16
0
Cancel
Larry Loomis
15:56
0
0
Cancel
Laura Schmidt
7:8:35 rx
135 clean, no jerk
14
4
Holy crap! Nice!!
Jason Nobles
Awesome!
Ted Kemen
Nice job Laura
Jennie Campshure
You're on fire!
Jim Tschampl
Cancel
Leah Bergstrom
12:20
3
0
Cancel
Maja Brown
34:20 ish minutes (not including run)
Run 1.5 mile3 rd10 pistols, 20 squats, 20 walking lunges, 20 jump stepups, 10 pullups, 10 dips, 10 chin ups, 10 pushups, 30 sec planrun 1/4 mile (to get home)
15
0
Cancel
Michael Hartmann
8:12:46 Rx
165# C&J from blocks
8
0
Cancel
Mike Rusk
12:23
145# C&J
15
0
Cancel
Natasha Shanle
12:15:25 scaled
Previous time of 19:2125# cj
9
0
Cancel
RaLinda Lamberies
16:11:18 (-1:45) RX
100# C&J PR
4
0
Cancel
Ryne Koehler
18:11:09 Rx; 185# C&J
1
0
Cancel
Ted Kemen
8:11:41 Rx
155#CJ
19
0
Cancel
Tera Parker
8:10:52 rx
Still stuck at 130 c&j
14
0
Cancel
Tina Schmidt
25:8:52 (37 sec improvement)
145# c&j
22
1
I miss my mornings with you!!! I'm going to be back at the 5:15 soon :)
Jennie Campshure
Cancel
Tom Schmidt
8:10:21 Rx
255x1, 245 c+j
16
0
Cancel
Tony Aitkin
12:13:06 scaled
Still HandiWOD
14
0
Cancel