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Monday, April 7, 2014

WOD 140407

The time is here On Ramp starts today. Please show up 10 minutes early if you have not contacted us to get the paperwork filled out. Classes at 6:15am or 7:15pm. Classes run an hour and they are on Monday, Wednesday and Thursday for 4 weeks. We do have showers for anyone that needs to clean up before work.
CrossFit Confidence with T also starts today at 7:30am.
Please refer to the program tab for more information on all of our classes and when to be here!

1.) 5 x 3 Snatch, work up to a heavy triple. 2 min. between sets. All reps are touch and go.
2.) WOD
Bottom to Bottom Tabata Squats
rest 2 minutes
Run 1 Mile
Record lowest set of squats and mile time.
3.) 7 minutes alternating every 30 sec. Hollow Rock/Superman

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Alex Peterson
165# snatch, 175 failed 3rd rep.; 12; 7:14
19
0
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Amy Van Stippen
11, 8:08
65# snatch
2
0
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Andy Glawe
10, 8:15
125 snatch, dropped at 135
18
0
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Brooke Allen
10, 9:03
85# snatch
14
0
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Cassie Christianson
7:32 mile
Muscle up work... almost there... I will get one!
10
0
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Charlie Spry
11, 7:50
145 sn
19
0
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Che Ater
4.4 miles with this gorgeous evening weather
My hip doesnt seem to like running hmmmm
15
0
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Daniel Greene
10, 8:20
12
0
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Eric Johnson
10, 8:40
95# snatch
11
0
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Ethan Ryan
11 squats; 7:22 mile
115# snatch
0
0
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Grace Adler
3 mile run
7
0
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Grant Soletski
12/7:02
0
0
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Jake Plennes
14 squat / 7:07 mi
115,135,155,165,175 snatch
15
0
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Jamie Kemen
13, 9:50
70# snatch. Need work on landing on my HEELS.
13
0
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Jeremy Dashnier
14, 8:02 mile, no rest
145 Snatch triple
13
0
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Jonathan Powers
15, 6:52
Failed at last rep of 130# snatch
12
0
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Laura Schmidt
Ran 3 miles at home
Well call them very slow miles
15
1
Same!
Lindsey Koehler
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Lindsey Koehler
3.51 mile run
PR for distance. Slow and hilly miles. Half marathon prep.
12
0
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Liz Goetz
13, 6:55
13
0
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Lyndsey Ryan
10 squats/8:49 mile
45# snatch-practicing form
5
0
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Mark Davis
10/8:47
85#snatch
16
0
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Matthew Luepke
15 miles on the stationary bike
Out of town on a business trip so time to work on my cardio!
15
0
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Michelle Johnson
14 squats/ 9:07 mile
75# snatch
15
0
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Pauly VanderKelen
12 squats / 7:23 mile
Worked up to 155# on the snatch complex.
0
0
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Rebecca Smith
10
9:50 mile
5
0
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Rosa Francour
11 squats, 8:27 mile
55# snatch
8
0
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Ryan Froelich
14 squats/7:30 mile
115 snatch
17
0
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Ryne Koehler
13; 9:22
3
0
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Scott Adler
15, 6:33
6
0
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Shannon Wescott
12 Squats; 9:07 mile
65# snatch
14
0
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