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Saturday, December 14, 2013

WOD 131214

Pilates 7:15am with Shaw
Free Class at 8:15a
Regular WOD 9:15am & 10:15am (Rowing is permitted. Replace 800m run with 1000m row
January On Ramp sign up is underway. 20 spots open
Happy Saturday all!

1.) 30 minutes to find 1RM Snatch and then Clean & Jerk. Chart your course and do not use over 10 reps per lift excluding your warmup bar work. First 2 loaded reps can be doubles or triples. Clock will start 10 minutes into class and session will conclude exactly at 30 minutes. Manage your time
2.) WOD
3 round
Run 800
Rest 3 min
Extra credit
1.) HBBS 10 x 3 @ 85% 1RM 5lb

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18:pilates, free WOD
Plus Helmer WOD including squatting children #humanjunglegym
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Natasha Shanle and Amy Zynda
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Amy Zynda
8:Free WOD
Team Jamie,Amy,Rosa, and Dan. 2000m, 275 squats, 110 push-ups. Ow.
10
0
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Anne Hoffman
22:CFAppleton Partner WOD
3
0
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Ashley Peterson
14:4:21,4:18,4:17
Free wod, Pilates
6
0
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Ben Hansen
8:Free WOD
1 rd + 250 m row
4
0
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Cellie Apineru
9:18:18 Row
125 C&J PR
6
0
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Charlie Spry
32:3:57, 4:05, 4:12 run in the slop
Snatch PR 160, fail 165x3. CJ PR 210. Top it off with another 3 mile run in the snow... time to shovel.
6
2
Didn't your feet get wet?
Amy Zynda
Uh, yeah.
Charlie Spry
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Christian Stueber
87:Completed the free WOD, Bod-e bootcamp WOD @ 5:30, Titlefitness WOD @ 9:30. Now rest..
5
0
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Eric Hansen
16:3:48, 3:46, 3:48
1000m row
4
1
Nice rows! I thought you were going to fall off for sure! haha
Natasha Shanle
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Garrett Lowney
18:Lots of work today
Ice Bowl WOD (6:309:15 class (16:19Thursday's WOD (6:28)
2
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Kayla Duchateau
17:54
115#snatch 125# fail...again
7
1
You'll get it soon!! You're right there!!!!
Natasha Shanle
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Krystal Lowney
9:28
Did yesterday's thruster WOD (35#Also did today's WOD, rower malfunction, took 20:06 total.
7
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Mark Davis
25:95# snatch 4:29 4:25 4:30
Thanks! Felt good. Candi is improving every day. Answered prayers is all I can say!
11
1
Welcome back...been thinking about you!
Tina Schmidt
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Mary Stueber
20:Pilates and free WOD
With Wendy, Janae, and Michelle. 2000m row, 325 squats, and 153 push ups. Dare I say it was fun!
0
0
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Michael Sausen
45:Free WOD Team somethinoranother. 1rd + 293yds
6
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Michelle Johnson
18:Pilates + free WOD
With Wendy, Jenae, & Mary - 2000m, 325 squats, 153 pushups. Nice work ladies!
7
0
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Natasha Shanle
16:4:12, 4:14, 4:10
125 f/175 f on the jerk not pr attempts
5
0
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RaLinda Lamberies
8:Free WOD
Team RaLinda, Bryce, and Bryce's Parent2000m row, 300 squats, 100 pushups
8
0
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Ryan Froelich
25:3:58/4:05/4:02 (800m Run)
165 CJ (PR by 5)
3
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Simon Ly
15:135# Snatch PR
20:12 Row
6
0
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Theresa Rosenquist
12:8:15 & Cl/Jk
Team AJ, Corey, Darlene, & T., Cl/Jk:#110, BTW - Welcome aboard Kristi!!
4
0
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Tina Schmidt
23:CrossFit Tour Part Deux
Bode Fitness/920/Titletown
10
0
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Tom Schmidt
47:BodE Bootcamp, Crossfit 920, Titletown Crossfit
0
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Valentina Nikolaides
14:4:44 4:48 4:50
Snatch PR 75#
4
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Zach Nasto
9:Free wod
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