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Wednesday, March 12, 2014

WOD 140312

No 4:15pm regular class tonight, CF Kids and Teens have taken over the gym on Monday's and Wednesday's until Summer. We have added a 7:15pm class to replace that WOD on those days.
We are having a Paleo Brunch this Sunday after 14.3 WOD hosted by the IDGASHHIIIDIA Club. We will have a sign up sheet up tomorrow with suggestions of dishes to sign up for and you can also add your own dish you'd like to bring. Let's have a party after the Open WOD to celebrate finishing another horrible WOD.
Thursday evening 7:00pm CrossFit Open 14.3 announcement at the gym, be the first to see it and take it on.
Hey let's kick some ass today at the gym and just life in general.
Happy Wednesday!

1.) Back Squat 5 x 2 @ 90%, Every 90 sec.
2.) WOD
Row 30 cal
21-15-9
KBS 2/1.5 pood
Box Jumps 24/20
Row 30 cal
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
4.) Snatch 5 x 3 @ Low Hang position from blocks
5.) 3 x ME Deficit Handstand Push-up
6.) Tabata Burpee Bar Muscle-ups, 8 rounds.
7.) Run 1 mile

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Alex Peterson
6:21
275 HBBS
3
0
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Amy Van Stippen
9:04
125# bs
5
0
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Andrea Lampinen
10:30somethingish
#105 BS
5
0
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Andy Glawe
10:29 RX
255# squat
14
0
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Anne Hoffman
11:03 w/ 1 pood
175# Hobbs5x3 shoulder press at70#
8
0
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Antonia Shanle
8:52 35#kb 20 bj
140# hhbs always interesting doing a WOD with my sister
5
0
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Ben Hansen
7:40
265# bs
16
0
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Cellie Apineru
9:59 Rx
160# HBBS
6
0
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Charlie Spry
9:02 rx
285 bs
0
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Che Ater
10:26 Rx (I dont get to put that often...)
155# BS
19
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Daniel Greene
9:30 - 53lb KB
185# HBBS
7
0
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Eric Hansen
7:48 Rx
225# BS
12
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Ethan Ryan
8:42 rx
225 HBBS
6
0
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Grace Adler
10:00
1 pood; 135# hbbs
10
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Jennie Campshure
10:25. 35# KB
155# HBBS
4
0
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Justin Peterson
6:38 (Sub good mornings for KBS)
10
0
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Katie Warden
8:45
1 pood
5
0
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Kayla Duchateau
8:30
7
0
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Krystal Lowney
10:05
1 pood...135# (wow heavy) HBBS
10
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Lindsey Koehler
10/14 (Rx for 9 rds, 85# for the rest) @ RedDoor
Did our 5x2 HBBS @ 90% (170#) after.
7
0
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Lyndsey Ryan
10:08 1pd
135# hbbs
4
0
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Marcie Kyllonen
7:51 Rx
HBBS 125#
9
0
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Matthew Luepke
8:35 35lb KBS, step-ups for box jumps
165 lbs BS
5
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Molly Zoromski
9:34 35# KBS
115#BS
10
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Natasha Shanle
10:38 Rx
200# hbbs
2
0
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Nick Burgraff
7:38 Rx
6
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Pauly VanderKelen
7:41 Rx
305# HBBS
1
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Rosa Francour
10:42 (20-sum # kbs)
100#hbbs 35 # kbs were out, had to use 20-sum kb
6
0
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Ryan Froelich
9:25 (53 KB)
200 BS
12
0
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Scott Adler
8:40 (1.5 pd)
4x3 and 1x5 at 165# BS
7
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Scott Herber
9:05 53lb kbs
225# BS
12
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Theresa Rosenquist
9:35 (rx)
3. 7 30/30 HR/SM, 4. Lots of Snatching w/ just the bar, 5. D-HSPU lowering only, 6. 3x{5 ea: GHD b.ext/GHraise)
9
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