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Friday, January 11, 2013

WOD 130111

So I was going to save this gem until Monday but what the buckets let’s start our weekend off with a bang! So Happy Friday to you
Love,
Grant

20 minutes to complete the following
For time
Fran
21-15-9 of
Thrusters 95/65l
Pull-up
-then (no rest)
Run 1 Mile
With the remaining time
Establish a 20RM Back Squat
Notes: Please post Fran time, 1 Mile Run time, and 20RM Back Squat load to comments. Remember, there is ZERO rest between Fran and the 1 Mile Run.

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22:7:22 Rx, My first Fran
9:38 mile, 115# BS
20
5
Maja Brown, Michelle Johnson, Leah Bergstrom, Shannon Wescott, Kacie Griffin, Jason Nobles, Jeremy Dashnier, Ted Kemen, Ben OHeran, Jacob Spielbauer, Tony Aitkin, Brooke Allen, Grace Adler, Grant Soletski, Garrett Lowney, Steve Schaefer, Steve Broekman, Lindsey Koehler, Natasha Shanle and Justin Peterson
You will rock it!!
Maja Brown
You will love and hate her
Leah Bergstrom
Kick some butt!
Brooke Allen
Thanks! Now I can't wait to do it again. :P
Very reputable virgin Fran time. Faster than my first go at it!
Justin Peterson
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Andy Glawe
21:9:42 Fran RX, 10:58mi
95# bs, 1st doing RX Fran & no band pull-up
11
2
Nice job! Kill the band!
Kacie Griffin
Good Job Andy!
Brooke Allen
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Ashley Peterson
28:2:34 FRAN PR/8:00 ish/155 BS
31
1
Awesome
Tina Schmidt
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Ben OHeran
30:4:26 Fran, 14:~mile run, 95lb
25
0
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Brooke Allen
29:9:12 65# blue band/pu -1:58PR
10:25ish mile, 20BS@65#
16
3
Your mile was faster than that Brooke!
Eric Johnson
Ok i think the math is right now:/
Brooke Allen
That's more like it! :)
Eric Johnson
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Cellie Apineru
29:Fran 8:13/10:15 mile/65#squat
2
0
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David Konshak
32:6:12 RX 7:27 #ontheriver 115# BS
0
0
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Eric Hansen
19:8:05 Fran/8:30 mile
95 squat
17
0
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Eric Johnson
32:9:42 Fran RX, 10:00 mile, 95# BS
11
0
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Garrett Lowney
14:Fran 2:21Rx PR
8:15/245
20
2
I was there!
Troy Foley
Crazy fast!
Tina Schmidt
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Grace Adler
17:7:33 rx Fran (pr)
8:55 mile/ 65# 20rm back squat
12
0
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Grant Soletski
15:4:42PR/8:44/185
19
0
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Jacob Spielbauer
24:5:16 Rx/8:55 mile/115 BS
20
0
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Jake Plennes
7:3:44 rx
9:46 run/ 185# squat.
8
0
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Jamie Kemen
15:6:15 Handi-Fran
Sore bicep, #55, Sub GHD for PU, 10:ish mile
17
0
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Jason Nobles
31:5:48 Fran/ 12:25 run/ 95# squat
1:45 Fran PR!!!
19
0
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Jennie Campshure
42:Fran 7:33/ 20:36 total 65# Red blue bands
65# back squat
22
1
Nice work....
Leah Bergstrom
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Jenny Duchateau
8:22
10:49 mile, 55#, green + red band
4
0
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Jeremy Dashnier
31:3:43 FRAN, 9:40 mile, 185 Squat
FRAN PR -1:10
23
1
Nice PR!
Tina Schmidt
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Jim Tschampl
7:6:20 PR
10:37 Mile, 115# Squats
10
0
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Justin Peterson
17:3:03 Rx (1:26 PR)
9:26/205# BS; Finally got my 10 consecutive MU!
20
5
Well that is one heck of a Friday.
Kacie Griffin
Congrats on #10!
Brooke Allen
Nice!
Jeremy Dashnier
Wasn't that 3:03!?!
Tom Schmidt
Oh yeah, I typed it wrong! Thanks for the catch, Tom!!!
Justin Peterson
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Kacie Griffin
15:4:34/10:00/135#
Pr!!!!
25
0
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Kayla Duchateau
47:6:14 (First time doing Fran) green and red band
10:05 mile, 85# back squat
4
0
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Leah Bergstrom
33:6:20/7:59 row/65# squat sore knee
18
0
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Lindsey Koehler
14:6:18/12:32/65#
Rx weight, green band PU.
4
0
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Maja Brown
6:221 rx
Fight gone bad @ CrossFit WoodburyJust FYI I really miss you guys...
19
1
Miss you too Maja!
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Michael Sausen
18:HandiWOD 7:58/9:30
Fran substitution. Power cleans & GHD sit-ups.
10
0
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Michelle Johnson
13:6:26 45# Fran
9:36 mile, red band for PU, 65# BS
19
0
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Mike Rusk
15:7:12/12:32 mile
115# bs
3
0
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Natasha Shanle
20:12:08 Rx/ 11:30 mile
65#BS cause I was too lazy to load the bar with what I really could have done. First Rx Fran. Thanks Justin & Grant.
16
2
Nice RX!!! Great job!!
Jamie Kemen
Thanks Jamie!
Natasha Shanle
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Ryan Froelich
23:7:34 Rx (1st Fran ever)
9:30 mile; 105 BS
6
0
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Scott Adler
5:55
FS vs thruster6:58 mile, 125# back squat
0
0
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Shannon Wescott
38:Fran- 6:20, red band PU, #45 thrusters
9:40 mile, 65# BS
14
0
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Steve Broekman
12:3:54Rx/16:55
4
0
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Steve Schaefer
30:5:39 Rx Fran, mile didn't look
95#20RM BS
24
6
That takes some talent to tuna mile with your eyes closed!!
Tom Schmidt
Talent not tuna
Tom Schmidt
Lol Tom! Tuna= run a. :)
Jennie Campshure
Hhhmmmm..I missed the tuna
Leah Bergstrom
I always tuna miles with my eyes closed.
Justin Peterson
I was too nervous to type this morning. Damn auto correct
Tom Schmidt
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Ted Kemen
12:4:38 Rx Fran
10:30 mile/125# BS
29
1
Nice PR, babe :)
Jamie Kemen
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Tera Parker
36:6:39 fran rx (pr)/9:14 ml/95 20rm bs
7
0
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Tom Schmidt
14:2:56/11:56/95#
spent my remaining time trying not to puke in the parking lot
17
1
Hey Mate! Me too!
Steve Broekman
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Tony Aitkin
13:6:02 65# Fran
13:57 mile row - comeback WOD. Old school Friday! 20 reps @ 65 too.
21
7
Welcome back!
Kacie Griffin
Sorry I missed you - welcome back
Kelly Runge
Nice to see you back!
Jennie Campshure
Nice seeing you!
Leah Bergstrom
Glad to be back.
Tony Aitkin
what a day to return :)
Maja Brown
Welcome back
Tina Schmidt
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Troy Foley
16:7:16; 9:15; 135#
11
0
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