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Friday, September 13, 2013

WOD 130913

Rudy and the crew from The Outlaw Way will be invading CFGB for the next 3 days. We will have limited classes at CFGB. Morning classes today. TitleTown CrossFit and Red Door CrossFit are open to you all so go and say hello to the guys Saturday and Sunday. We may have a morning class both days as well so stay tuned
No Free class 8:15am Saturda
5:15am & 6:15am at the box remainder at Baird Creek (Triangle Hill
In between the 9:15am & 11:30am class Justin wants to get a quick round of Frisbee Golf in so if you want to join him bring your discs

5:15am & 6:15a
1.) Front Squat 6 x 6 @ 70% 1R
2.) WOD
5 round
8 C2B pull-up
8 Box Jumps 36/30
Extra credit
1.) EMOM for 8 minutes 3 position Clean Jer
2.) Handstand walk 200 ft tota
3.) 3×5 bar muscle ups or 3×6 hip to bar pull ups
9:15am, 11:30am, 4:15pm & 5:15p
Baird Creek Hill Run
Triangle Sports Are
Address 500 Beverly Rd
Green Bay, WI 5431
From HWY 4
Exit University exit west to Sturgeon Bay Rd (54/57
Left on University Way (first set of lights
Left on University Ave
Right on Baird Creek R
Right on Beverly to Triangle Hill Recreaetional Are

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Alex Peterson
9:5:30 Rx'd
200# FS; looking forward to 5:15 hill sprints. Easily one of my favorite athletic pastimes
8
0
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Alyssa DeNoble
5:37
83#fs
7
0
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Andy Glawe
8:9:37 RX
170# front squat
8
0
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Ben Hansen
7:7:09 Rx
255# max front squat - PR
7
0
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Brooke Allen
24:Kayla and I @barid creek
2rds+3 burpee broad jumps
1
0
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Charlie Spry
9:55
30 1RM FS 245#
6
0
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Eric Hansen
7:6:32 Rx
155 6x6
5
0
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Eric Johnson
18:PHOTO SHOOT MONDAY
All coaches be present for your kick ass headshot done by yours truly. I will be there this coming Monday from 4 p.m. to 6:15 p.m.
3
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Jenae Weyer
19:7:? can't remember
Red bd for first 2rds then blue bd. 24in box 145# FS 150 and 155 fails.
9
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Jim Tschampl
37:19:10 Four Rounds of the Evening WOD.
1
0
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Josh Rolfing
7:6:55 Rx
230 max front squat
5
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Justin Peterson
3 rds
Team Alex H. and me at the Hill.
2
0
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Kayla Duchateau
17:Team Brooke and I
2 rds +3 burpee broad jumps
2
0
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Leah Bergstrom
2 rds
Team wendy and leah...fun times!
3
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Marcie Kyllonen
11:5:08 24box
82# FS
8
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Mark Davis
29:10:33 red band 30in box 105FS
6
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Michelle Johnson
26:12:35 3rds Jim's BC WOD(-:
0
1
Way to crush it! Left me in the dust!
Alex Peterson
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RaLinda Lamberies
16:14:40 RX+ at TCF
3 rds 400 m run, 2 rc (15'), 21 wb (14#FS 5x5 85, 105, 115, 125, 135
1
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Ryan Froelich
14:7:15 (30 box)
175 max FS (failed at 185)
6
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Scott Adler
14:8:26 (24 box)
2
0
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Zach Nasto
7:5:24 Rx
205# FS
5
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