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Friday, February 14, 2014

WOD 140214

My goal is to get to Hollow Rock and Supermans completed during class everyday until your cores are screaming Bro so loudly the dudes curling in squat racks all throughout the land feel like they've just been slapped across the mouth! Warm-up is over at 10 minutes into class no exceptions. If you need more time to get ready get in a little earlier but if we want to get that in we gotta be on time. Hollow Rocks and Supermans are very important to me and in turn now very important to you. Also, our mobility needs to be priority and by mobility I don't just mean the parts that are sore either. Just like the bearded man I love to hate, Rudy says Everything is Everything and that is fact.
 
A little Valentine I wrote for you all:
 
Will you be my……………..
Mobility Partner?!?
Happy Valentines Day

1.) 3 x 10 UB Back Squat, every 2 minutes. Heavier than 140205
UB means no resting on top.
2.) WOD
1 minute on 1 minute off for 20 minutes
5 Hang Power Cleans 155/95lb
5 UB Chest to Bar Pull-ups
3.) 7 min. alternating every 30 sec. Hollow Rock & Superman
Holds if unable to rock

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71 pc 50 pu
145# bs; loved the jams today
6
1
Che Ater, Marcie Kyllonen, Jeremy Dashnier, Laura Schmidt, Theresa Rosenquist and Anna Schumacher
He did have some great tunes today! Party, play, & WYAO!!
Theresa Rosenquist
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Alex Peterson
100 cleans 69 c2b
2 rd best 1 rd 1 c2b worst and 225 hbbs
4
0
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Alyssa DeNoble
Ummm not so good at math lol. I was there...best was 1rd+1c2B 95#
117#hbbs
23
1
Lol! You should've seen Marcie & me trying to add...
Theresa Rosenquist
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Amy Zynda
56PC + 50 c2b (75#)
I feel as though I shouldve tried 85#.75# BS (up 10# from last week)
16
0
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Analicia Roberts
100 PC 58 c2b I believe 105lbs
Best round 1round plus 3c2bWorst 1round plus 5pcBroken rounds for 7,8,9125bs
13
1
It was awesome working out with you too! We should plan that more often.
Anna Schumacher
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Andy Glawe
51 PC, 44 pu, RX
185# squat
19
0
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Anna Schumacher
100 PC and 73 ctb/ best was 2 rounds worst was 1+5 PC
200# back squat
15
2
Nice squats! Wowsa.
Jamie Kemen
Awesome working out with you today
Analicia Roberts
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Antonia Shanle
72 PC+50pullups RX
85# Bs
3
0
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Ashley Peterson
About 2 rds each time, 105#
190# back squats
16
0
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Ben Hansen
69 PC 54 PU Rx
205 squats
18
1
You guys are 1 rep off each other again...a little brotherly competition!
Tina Schmidt
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Che Ater
92 PC @ 95#/51 blue band pull up/c2b
Best was 1rd + 1 pull up. Worst was 1rd + 3 pcs. 85# push press 3x10. 7 min HR/S. My pinky rippppped - owie!
4
1
As Grant would say -- refrigerator quality!! Nice HPCls & awesome speed!! Now - Go Stretch & Roll that hip!!!
Theresa Rosenquist
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Daniel Greene
116 @ 135#
125# HBBS
11
0
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Eric Hansen
70 PC 54 PU Rx
155 squats
20
0
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Ethan Ryan
69 + 50 @ 135#
175# HBBS
1
0
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Grace Adler
50 PC + 50 C2B
Rx weight/broken c2b; 125# hbbs
17
0
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Jake Plennes
100 clean + 69 c2b
205/215/220 HBBS.
14
0
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Jamie Kemen
53pc+50 c2b
75#, broken c2b. 125# HBBS (+5)
16
2
* will do my hollow rocks at home; or maybe tomorrow. :)
Jamie Kemen
Thank you, Jamie!
Anna Schumacher
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Jeremy Dashnier
124 - 74 HPC, 50 C2B, Rx
205 BS
24
0
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Jim Tschampl
68/52
195 HBBS
6
0
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Justin Peterson
101 PC / 91 C2B
265# HBBS
11
0
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Kacie Griffin
95 c + 60 c2b
Didnt string by c2b; 160 Hbbs
17
0
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Kayla Duchateau
98pc/57c2b 105#
Broken c2b for most rounds, best 1rd+1c2b/worst 1rd+4pc 145#bs
9
0
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Laura Schmidt
79 pc, 69pu rx
Best 2, worst 1+1pc; sub push up for pull up
12
0
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Lindsey Koehler
90 PC/100 sit-ups (75#)*
*Home WOD in Shannons basement. Subbed 10 sit-ups for C2B. 75# BS (4x10). Couldve went heavier for both but was having trouble with gripping the mens bar. Thats what she said.
11
0
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Lyndsey Ryan
1rd each time
115# bs/ 75# pc
0
0
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Marcie Kyllonen
82pc+50c2b
100# hbbs
8
0
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Mary Stueber
68 PC/50 C2B 65# (3 rds) 55# (7rds)
95# HBBS up 10# from last week
9
0
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Michelle Johnson
79 PC + 50 PUs; 85#, reg pus
2x10 HBBS @ 125#, 1x10 @ 135#
20
0
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Pauly VanderKelen
88 PC + 50 C2B
235# HBBS
0
0
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Robin Mueller
61PC, 50jpu, 65#
105#BS
18
0
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Ryne Koehler
73/50
235# squat
10
0
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Scott Herber
65 PC 50 PU 115#
185# BS had no clue where to be ....
16
0
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Shannon Wescott
50 PC/50 reg PU 75#/70#
HBBS 80#
18
0
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Steve Broekman
53pc 50c2b
11
0
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Steve Schaefer
118 Rx, 185 bs
21
0
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Ted Kemen
73 PC 50 CTB (115# PC)
135# BS
20
0
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Theresa Rosenquist
79 HPCl/50 CTB rxd
3×10 BS - #140 (>#5) Felt 1000× better than yesterday! Loved being w/ folks that know how to spend a Friday night!!
3
0
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Tina Schmidt
101 PC and 99 C2B (essentially 2 rds/min)
Love CrossFit math days! 155# HBBS (dropped from 175#...too heavy!)
28
4
THANK YOU, THANK YOU, THANK YOUfor the warm shower!!!!
Shannon Wescott
Yeah, what's the deal? Does the box need a larger water heater to accommodate the showers?
Pauly VanderKelen
I believe they were fixed this afternoon Pauly.
Jake Plennes
Nice!
Pauly VanderKelen
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Tom Schmidt
100 PC + 64 c2b
1 rd 5 PC worst, 1 rd 3 c2b best245 squat
13
0
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Troy Foley
88+50
245# — Ive never torn my thumb before #hookgripproblems
18
3
We must have been using the same bar. Both thumbs gone. It hurts to wash my hands. Hookgrippronlems.
Ted Kemen
I was using the gnurly rainbow tape bar. You?
Troy Foley
One if the newer black ones.
Ted Kemen
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