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Friday, December 7, 2012

WOD 121207

Our daily checklist as members of CFG
1. Be nic
2. Be humbl
3. Live with purpose
4. Pull the bar like you’re ripping the head off a god-damned lion. – Donny Shankl

1.) Back Squat: Every 30 seconds for 4 minutes, 85% of 1R
-rest 2 minutes
2.) Every 30 seconds for 4 minutes, 90% of 1R
3.) 5 x 3 Front Squat……think really heav
4.) Hell (AKA WOD
WOD notes
*3 round
*AMRAP of unbroken Med Ball Cleans
*Feet must leave the ground on every Med Ball Clean.
*The set is done when you take a rest
*Have a partner count your rep

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2:60
Did HBBS for the first time. 135, 140, FS 105
8
0
Trevor Jensen, Erin Buntin, RaLinda Lamberies, Ted Kemen, Garrett Lowney, Brooke Allen, Kacie Griffin and Jake Plennes
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Ashley Peterson
240/240/175 93 MBC
10
1
Nice work!
Trevor Jensen
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Brian Toole
2:47
165, 185, 120fs
4
0
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Brooke Allen
6:33@20#
1-125# 2-125# 3-105#
16
0
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Carrie Jones
10:61 @ 20lbs
135 / 135 / 105
14
0
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Cassie Christianson
2:70
145,160,110
0
0
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Eric Hansen
23/12/24
Forgot what I was doing on the second set of med balls - 200/210/165
3
0
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Erin Buntin
2:55
140/150/135
11
0
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Garrett Lowney
16:340/360/275...82
11
0
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Grant Soletski
20:260,285,225,14,17,24
9
0
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Jacob Spielbauer
67 Rx
215/230/195
12
0
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Jake Plennes
270/270/200/58
Couldn't increase on # for second round of back squat.
2
0
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Jamie Kemen
7:34, 20#
135/145/100
12
0
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Jenny Duchateau
10:105/110/18
Slightly embarassed by my med ball cleans :(
5
0
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Jeremy Dashnier
2:64
235/245/165x4 sets 185x1set 205 bonus set Thanks for the extra push Tom!
9
0
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Justin Peterson
2:83
BS 310#/330#(6) FS245#
13
0
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Kacie Griffin
3:80
185 / 195 / 155 fs. Bombed out on my 195 squats.
15
0
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Kayla Duchateau
155/165/105/ 23 med balls
4
0
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Kelly Runge
8:40 @ 20#
105#/110#/100#
13
0
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Maja Brown
43 rx
@ CrossFit Mississauga: 7x1 Clean and jerk 105lbs, WOD: Tabata alternate btwn Hang Power Clean and Push press 85lbs score is total reps
14
0
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Michael Sausen
3:28
250/265/205
4
0
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Michelle Johnson
7:55, 20#
115/ 125/ 95 & 105
5
0
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Mike Rusk
2:40
175/185/165
11
0
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RaLinda Lamberies
125/135/115 19/20/17
6
0
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Ryan Froelich
2:45
155/165/165
11
0
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Steve Schaefer
2:45
275/295/215
13
0
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Ted Kemen
2:81
185 / 205 / 175
17
0
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Tera Parker
14:165/175/145/45
14
0
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Tom Schmidt
2:49
260/275/225
11
2
So.Many.Hugs.
Enjoyed my 3 person class today! Thanks Jamie and Wendy!
Tom Schmidt
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Trevor Jensen
2:50
205/220/165
8
0
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