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Thursday, November 21, 2013

WOD 131121

We want 20 people to join our On Ramp this month that begins on December 2. We are currently at 4 and need 16 more. When we get to 20 on the first day we are going to pull 2 names to receive their money back…..Free On Ramp. I rarely give anything away because I know my members get every cents worth at CFGB but since it is the Holiday Season why not?!? All you gotta do is get signed up.

1.) EMOM for 8 minutes 3 position Clean (HH,H,F) 1 Jer
2.) WOD
5 Round
20 UB DU’s
10 UB Chest to Bar Pull-up
5 Deadlift 315/220l
Note: Drop and do 5 Push-ups if DU or C2B immediately if broken then complete reps
Extra credit
1.) 1 min ME Wall Ball Shots x 5, rest 1 minute in between set
2.) 3 round
1 min. Hollow Rock Hol
1 min. Superman Hold

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Alex Peterson
19:9:52 Rx'd. 195# C&J
Broke 5x on C2B; DU UB
9
0
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Alyssa DeNoble
12:9:07 135# UB
98 wall balls
14
0
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Amy Van Stippen
20:17:34 135# broken pu
2
0
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Andrea Lampinen
14:37
30 PU! Argh!
2
0
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Andy Frelich
10:16
185#
3
0
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Andy Glawe
16:29
225# dl, 50 push-up, 145# c&j
12
0
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Anna Schumacher
8:10:55 rx
130 clean and jerks
12
0
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Anne Hoffman
47:gymnastics WOD; 17:23 185# regular PUs; 75# C&J
6
0
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Antonia Shanle
13:13:08 115# DL
0
0
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Ashley Peterson
12:7:55 225# DL
9
1
Nice 5# RX+. You're cool.
Alex Peterson
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Ben Hansen
10:11:15 225#
16
0
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Brian Toole
13:12:28. 225#DL
40 PU's penalty. 135#emom
5
0
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Brooke Allen
21:16:54 155#DL Reg PUs
2rds of UB DUs:-)90#CJ
11
0
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Cellie Apineru
15:10
125# DL/blue ban90# C&J
2
0
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Charlie Spry
11:29
315 2rnds 225 last 3. 40 SU Jump C2B. Cleans 135
15
0
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Che Ater
6:11:26
40 ub sus, 175#dl, jump pus - 85#cj
15
0
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Christian Stueber
54:12:21 @ 165#, RubberBand C2B, lots of PUs. 75# Cleans
Please tell me the WOD on the website is wrong. 300??
5
0
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Eric Hansen
10:14:29 245#
push ups on chest to bar - 113 WBs 140# CJ
11
0
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Ethan Ryan
16:115# c&j / 14:02
scaled WOD/7 UB dblundrs!!/normal kip PU/205 DL
6
0
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Garrett Lowney
7:7:00 Rx
185#
14
0
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Grace Adler
16:04
135# DL; 90# CJ complex
11
0
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Grant Soletski
17:30
That thing wrecked my day. Who programs this shit!?! 165 3 position easy
16
2
You while on your drive over. duh
Shannon Rybak
Are the WODs you program easier if you think of them on your drives in where you have coffee in hand?
Lindsey Koehler
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Jessica Broekman
16:15
Broken, mod PU's 135# DL
6
0
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Jessica Herrera
35:12? 135lb dl, jumping pu, push-ups
3
0
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Josh Rolfing
13:20
205# DL, 135# CJ
10
0
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Justin Peterson
7:8:00 Rx
165# 3 Pos Clean & Jerk
16
0
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Kacie Griffin
11:11:35 @195
Ub du did not go ub on c2b; 125 clean complex
18
0
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Katie Warden
11:49
120# PU's
9
0
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Kelly Reetz
15:00
Broken DU And jumping pulling ups. *Getting better at DU 5 in a row.
1
0
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Kimberly Nault
13:14:37 @220#DL
Not all UBDUC2B turned into reg PU95# C&J complex
6
0
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Krystal Lowney
22:15:23 100#DL/blue band
65# EMOM, 6UB DU PR for me!
12
0
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Leah Bergstrom
1434
All broken and modified c2bar
9
0
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Marcie Kyllonen
10:10:01 135#
8EMOM 3C+1J 75125 WB's
2
0
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Mark Davis
20:12:42 125 DL singles
16
0
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Mike Rusk
10:14:10 #225
9
0
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Nick Burgraff
12:10:22 275#DL
135# up to 155# c&J, 150 wall balls
3
0
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Rachael Frye
15:03
MOD on DU (1min practice then singles) (got 7 DU total, not in a row) and C2B (jumping PU).
5
0
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RaLinda Lamberies
15:21
155#dl, rb c2b, 50 p85# c
7
0
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Rebecca Smith
11:59
65#CJ, 85#DL, jumping pullups....pushups on all rnds but one. Light DL, nursing back
10
0
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Robin Mueller
14:11
75#C&J, 125#DL, 1 min DU attempts & 30 single unders, jumping kip PU & 25 push ups.
7
0
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Scott Herber
13:45
225#DL 40SU 10P95# C/J 1st Cleans in over 2 1/2 months-feels great to be back
5
0
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Shane Hanson
7:9:27 Rx
185#
6
0
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Steve Broekman
13:10:who cares!
I was there, stuff happend, words were said!
9
0
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Steve Schaefer
9:12:ish Rx
Push up penalties during c2b
14
1
I think you mean 'pushup OPPORTUNITIES'
Tina Schmidt
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Theresa Rosenquist
15:GymnWOD: 15:04
21-15-9 of Burpees/HSPU/Pistols(mod). 3 pos Cl/Jk light & PPv.Jk (#85
0
0
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Tina Schmidt
26:2000m row sprint/recovery
50 burpees ~2:30
15
0
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Troy Foley
14:02
20 push-ups during C2B, 315#; 145# EMOTM
7
0
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Tyler Shaw
8:47
Unbroken DU & C2B 275 deadlift
3
0
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Valentina Nikolaides
15:18
115# DL kippibg P75# CJ
7
0
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Zach Nasto
12:26
First 3 rounds Rx unbroken, 133 wall balls
13
0
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