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Wednesday, October 7, 2015

WOD 151007

Don't forget all this month on Monday's, Wednesday's and Thursday's we will have a 7:15am class. If you want this to stick I highly encourage you to show up for it. Have a great Wednesday you animals.

1.) Back Squat 5 x 7 @ 75%, every 3 minutes
2.) 3 rounds
25 GHD Sit-ups
Run 400m
3.) 5 rounds
15 Hip Extensions
10 GH Raises
20 Sledgehammer Swings
4.) 3 Position Power Snatch (HH,H,F) Every 2 minutes for 10 minutes

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Alyssa DeNoble
10:37
160 bs, ec done up to 75 snatch emom
21
0
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Amanda Wilfer
11:00 abmat/row 500m
160# squats
1
0
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Anna Schumacher
9:37 run first
230# back squats
12
0
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Anne Hoffman
12:08 rx
155# BS
17
0
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Cole Cravillion
10:40 ish
bs 5x7 at 310 lbs
22
0
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Erin Buntin
10:21
185# BS
20
0
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Jake Plennes
9:04
BS: 265#
19
0
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Jennie Campshure
12:03
First 25 GHD then the last 50 abmat sit-ups 135# BS
9
0
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Jim Koehler
9:54. Abmat situps
235# bs. Up to 125 snatch
16
0
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Jordan Heider
9:08, 150# BS
16
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Krystal Lowney
10:19
125# BS
20
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Laura VanderKelen
9:24 rx movements
125# back squat, up to 75# snatch complex with one fail
8
0
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Lindsey Koehler
155# / 10:24
20# under 75% (behind on cycle, something is tight). Abmat sit-ups.
7
0
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Marcie Kyllonen
9:32 Rx
110# bs
10
0
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Mary Stueber
12:34
150# BS
22
0
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Matthew Luepke
Crossfit Poway
3 rds 3 DL @ 3059rds3 sdhp12 air squats7:15
22
0
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Michelle Johnson
8:44
170# 5x7 BS
21
0
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Nate Hall
8:59
295# bs 5x7
22
0
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Pam Bozec
Forgot to look at the clock !!!
125# BS
19
0
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Pauly VanderKelen
8:50
5x7 HBBS @ 285# / 3-position power snatch: 3x 155#, 2x 165#
0
0
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Ryan Froelich
9:57 Rx (175)
20
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Sal Bertuglia
8:19 (subbed in reg situps)
20
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Scott Adler
9:30
ghd w/o hand touch, 5x10 bs at 135#, ec
19
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Scott Herber
225# bs
1
0
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Sylvia Christensen
9:44, 145#
3 pos power snatch up to 100# (failed last rep from floor, finished w/ full)
19
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Ted Kemen
9:25
170# BS
21
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Theresa Rosenquist
BS & Mobility
Rest Day yet wanted to stay on Squat cycle. BS: 95# MOB: Rumble Roller Rolfing ALL over.
16
0
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Tina Schmidt
8:29
Snatch HH/H/floor up to 115#
20
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Todd Rocheleau
8:02, sit ups
250 BSExtra credit snatch work up to 145
18
0
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Ty Krueger
9:55, 335lbs squats
19
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