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Saturday, November 16, 2013

WOD 131116

Pilates 7:15a
Free Class 8:15am and this class is open for everyone including YOU
Regular WOD 9:15am & 10:15a
Coach: Theresa Rosenquist

1.) 20 minutes to complete 1 of the followin
Push Press reps of 10-8-6-6-4-4-2-2-1-1(PR)
o
10 reps to find 1RM Snatch (Warm up #1
o
10 reps to find 1RM Clean & Jerk (Warm up #2
Note: First 3 reps of Snatch and C&J can be doubles or triples. Use appropriate warmup
2.) WOD
5 – 3 minute Round
25 WallBalls 20/14l
15 KBS 2/1.5 poo
Rest remainder of 3 minutes. If unable to complete reps within 3 minutes drop reps to 20/10 next roun
Extra Credit
1.) 4 x 400m Run, rest 1 minut

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23:Pilates, Free, 9:15 WOD
Fail - 125# CJ, NEXT TIME!!!
7
0
Amy Zynda, Ethan Ryan, Mark Davis, Brooke Allen, Garrett Lowney, Che Ater and Tina Schmidt
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Alyssa DeNoble
5rds
115# C&J PR
3
0
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Amy Zynda
8:Free WOD
Bear crawls make me wish I was shorter!
9
1
Bear Crawls still suck if you're short!
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Andrea Lampinen
16:Pilates+free wod
4
0
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Anne Hoffman
60:CFAppleton WOD and Push press sequence up to 95# (not a 1RM)
2
0
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Ben Hansen
8:5 rds rx
205 c&j
9
0
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Brooke Allen
8:Rx 5rds
100#PP 2xF105#
3
0
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Charlie Spry
10:5 rnd rx.
Push press PR 200
7
0
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Che Ater
27:Pilates, free and 9:15 wods
120# C&J PR!!!! 5rds w/ 35# thrusters/kbs
8
0
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Christian Stueber
28:PP 115#, WOD: 45# thrusters
6
0
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Ethan Ryan
13:175# c&j (PR)
rx weight wb/kb 20/10 rep scheme
5
0
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Garrett Lowney
10:The Sevens
7 round7 HSPUs, 7 Thrusters(135), 7 KTEs, 7 DLs(245),7 burpees, 7 KBs, 7 PUs.
4
0
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Jessica Broekman
8:Free WOD
6
0
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Kayla Duchateau
19:Free and 9:15 16#wb
115# snatch 125# fail, just couldn't stand up with it :(
13
0
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Kelly Reetz
17:5 rds 10#wb/26#kb
Push Press PR 65#. Still learning.
0
0
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Kimberly Nault
32:Pilates, free WOD, and 9:15 WOD
145# PP PR
11
0
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Leah Bergstrom
5 rds
135 c j didn't have time to try for a pr
0
0
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Mark Davis
29:5 rds thrusters/kb PP 135# PR
8
0
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Nick Burgraff
23:free wod and The Sevens
7rds of 7HSPU,7 thrusters(95), 7K2E, 7DL (225), 7burpees, 7KBS (72lbs), 7PU
1
0
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RaLinda Lamberies
20:3 rds RX 2 rds 20/10
115# PP (pr
5
0
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Rebecca Smith
30:110#pp, 4 out of 5 rnds....dnf
Warning signs in my back during round 4
3
0
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Steve Broekman
8:Free wod
1
0
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Tina Schmidt
34:Free WOD and regular WOD Rx/10' WB
Snatch 125# (failed 135#)
7
0
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Tom Schmidt
21:Free WAD/ Regular WAD
195 snatch, failed 21
2
0
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Valentina Nikolaides
22:5 rds thrusters and kb
9
0
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Zach Nasto
9:5 Rds Rx
195# snatch PR
11
0
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