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Saturday, November 9, 2013

WOD 131109

There is no Pilates this morning
Free class at 8:15am. No matter who you are old, young, fat, skinny, meathead, runner, couch potato, short, tall, coordinated, uncoordinated……you get the point, you are invited. You will learn something, do a workout based off of your newfound knowledge and in general have a hoot
Regular WODs 9:15am & 10:15a
Lurong contestants come and get your WODs made up if needed and get measured. Everything needs to be submitted by Sunday night.

1.) 10 Reps to find 1RM Snatch
2.) 10 Reps to find 1RM Clean & Jerk
Note: Doubles or triplets are allowed your first 3 reps. Chart your course and DO NOT REPEAT YOUR CURRENT PR
3.) WOD
12 min AMRAP
5 Deadlift 225/155l
5 Bar Facing Burpee
10 Deadlift 225/155l
10 Bar Facing Burpee
15 Deadlift 225/155l
15 Bar Facing Burpee
2
2
2
25……..
Extra credit
1.) 7 x 3 Split Jerk from blocks. Drop to blocks after every rep and immediately reset to complete triplet
2.) Run 1 mile for time

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Alex Peterson
18:12 of 30 deadlifts
9
0
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Alyssa DeNoble
14:13/25 DL 135#
80# snatch PR
8
0
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Amy Zynda
15:Free WOD ? Rnds
I totally lost count.
5
0
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Andy Glawe
16:100kd/72burp, L3
Lurong, 6 burpee improvement
6
0
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Anne Hoffman
54:Did Lurong burpee/KBS WOD 12:29 L3 improved by 20 reps
3
0
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Ashley Peterson
13:18/30 burpees
9
1
I tried to keep up but then I threw up a bit..NICE WORK!
Kayla Duchateau
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Ben Hansen
13:12/25 burpees
165#
7
0
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Brooke Allen
13:16 of 20DL RX
115#Fx3Snatch
5
0
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Cassie Christianson
11:spartan 300
Crossfit templar
0
0
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Charlie Spry
11:15/25 DL rx
Free WOD before
5
0
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Che Ater
19:Free and reg WOD Rx
7rds + 200m + 10 squats. 7/20 burpees. Snatch 70# EC C&J 95#
2
0
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Christian Stueber
54:18 of 25 DLs @ 135#, 80# snatch (poor time management)
Great WOD. Saw people that rarely struggle with a WOD struggle.
6
0
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Garrett Lowney
10:Free Class
EMOM 3 Power Cleans + 1 Jerk at 225# for 16 minutes.
4
0
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Jennie Campshure
28:Lurong WOD 9 makeup level 3
12:26. Completed KB 76 burpees beat last time- 12:49
0
0
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Jessica Herrera
13:Makeup lurong
Knocked off 2.5 min woot woot
3
0
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Kayla Duchateau
17:Free WOD/3of 30DL
120#snatch
5
0
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Kelly Reetz
18:Up to 5/25 Burpees
60# DL. Great day! Also feeling better about my Snatch! LOL!!
2
0
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Kimberly Nault
9:Free WOD
Fun!
1
0
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Krystal Lowney
16:19 of 25 burpees
85# DL
7
0
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Laura Schmidt
8:16/30 DL
110#
4
0
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Leah Bergstrom
14:Lurong makeup
Kettle bells and Burpee's with Jenny and Andy
8
0
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Lindsey Koehler
14:3:57 LuRong #3
Down from 4:21 (-0:24) at Level II. Sitting in my dad's cigar smoke all last night must've done the trick.
4
0
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Mark Davis
35:18/20DL @ 115 snatch 95# EC C&J 95#
6
0
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Michelle Johnson
27:Free WOD - 9rds + 100ish m
7
0
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Nick Burgraff
8:free WOD
2
0
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RaLinda Lamberies
18:7 of 20 burpees RX
82# snatch
4
0
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Rebecca Smith
23:85#snatch. 7/25 burpee
Burpee substitute
3
0
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Shane Hanson
27:Lynne @ 190# 30,22,16,16,15
GBFD Station 3.
1
0
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Theresa Rosenquist
26:25/25 + 1 DL #155; Sn: #95
(last set of burpees NO lateral jumping)
0
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Tina Schmidt
51:19:01 Kid WOD (Must be carrying a kid at all times)
4 rounds: 10 push-ups/10m bear crawl/10 dips/bear crawl/10 sit-ups/bear crawl/10 thrusters/bear crawl...tougher than I thought!
12
0
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Tom Schmidt
18:19:43 Same as Tina
Grady didn't cooperat
11
1
Sounds like an excuse to me. Just saying...
Tina Schmidt
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Tyler Shaw
12:22of25 DL Rx
6
0
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Valentina Nikolaides
2:20
135# DL
6
0
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Zach Nasto
8:Free Wod
5
0
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