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Monday, March 4, 2013

WOD 130304

CrossFit Games Open starts this week. Everyone get signed up and join Team CFGB, I encourage everyone of you to sign up. Just click on the link, throw down your 20 bucks and see how you stack up against the world and members of the box
On Ramp starts today! If you haven’t signed up yet you can show up at either 6:15am or 7:15pm and we’ll get you started

1.) a. Top Pull Deadlifts: 5X3 @ 70% – rest 60 sec.
b. PVC OH Squats: 5X20, perfection is key – rest 60 sec
2.) Open WOD 12.
AMRAP in 7 Minutes of
3 Thrusters (100/65
3 Chest-to-bar Pull-Up
6 Thrusters (100/65
6 Chest-to-bar Pull-Up
9 Thrusters (100/65
9 Chest-to-bar Pull-Up
12 Thrusters (100/65
12 Chest-to-bar Pull-Up
15 Thrusters (100/65
15 Chest-to-bar Pull-Up
This is a timed workout. If you complete the round of 15, go on to 18. If you complete 18, go on to 21, etc.

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Amy Van Stippen
41:4:32 (Nate) 4:35 (Amy) Beach WOD Auckland
15-12-9 squats, push ups, sit ups, run 400m
2
0
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Analicia Roberts
15:15 thrusters rx
15
0
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Andy Glawe
17:4/12 pull-up, 95#
11
0
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Ashley Peterson
23:7/21 thrusters/133 reps
89 reps last year for the open..decent improvemen225# DL
2
0
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Becky Smith
17:12's +2 Thrusters
55# and Green Band.
13
0
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Brian Toole
21:5 of 15 thrusters 95#
9
0
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Brooke Allen
30:4 of 15thrusters 65# Blue band
125# DL
18
0
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Cellie Apineru
17:3 of 15 thrusters
Green band
5
0
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Ellen Davison
13:15 + 4 thr Rx
145# dL
10
1
welcome back!
Erin Buntin
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Erin Buntin
13:15 + 0 C2B RX
175# DL, 73 Du's (PR)
24
0
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Garrett Lowney
16:Through Rd of 18
15
0
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Grace Adler
17:8 of 15 thrusters
Rx wt/0 c2b; 155# DL
10
0
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Heather Mae
44:9 +2 thrusters (0 c2b, did kipping pull ups)
115# DL
9
0
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Jacob Spielbauer
11:4/15 C2B Rx
205# DL
14
0
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Jake Plennes
19:12+7c2b rx (82 rep)
2
0
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Jamie Kemen
18:12 thrusters/0 c2b
65#, No band pull ups. 145# DL
16
0
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Jason Nobles
8:67 @ 99#
+17 reps from last year.
15
0
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Jennie Campshure
30:12th round + 4 of 15 thrusters
Red/Blue band
6
0
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Jeremy Dashnier
28:4 of 15 Thrusters @105# (64)
265 DL
13
0
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Jim Tschampl
79 Rx
21 more than last year.
9
0
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John Krohn
23:12 of 12 c2b (grn band)
175# dl
13
0
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Justin Peterson
10:95 reps Rx
270# DL
13
0
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Kayla Duchateau
12:8 of 15 C2B
165# DL rx wt but C2B-ish?
4
0
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Kelly Runge
26:12 + 12 thr @ 45#s/135# DL
Rd/bl C2B
12
0
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Laura Schmidt
20:7/15 thrusters+1 c2b
225# dl on accident. Math was a little off today
12
1
Heavy accident :)
Erin Buntin
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Leah Bergstrom
15:1c2b of 15th rd
Banded c2b, 225dl
7
0
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Liz Goetz
14:5 of 12 C2B rx
2
0
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Michelle Johnson
15:12/15 Thrusters
65#, Red/blue band C2B, 135#DL
16
0
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Mike Rusk
29:6 of 15 thrusters (blue band)
235# DL
13
0
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RaLinda Lamberies
10:12 + 3c2nb
Rx w180# dl
6
0
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Ryan Froelich
20:6 of 15 thrusters Rx
17
0
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Ryne Koehler
12:9 of 15 PU's
230 DL
0
0
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Scott Adler
26:4/15 C2B FS only, Blue Bd
10
0
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Ted Kemen
17:13/15 C2B PU's Rx
225DL/68 DU
19
0
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Tim Schmitz
13:Finished 12's
3
0
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Tony Aitkin
12:10/12 C2B Rx
16
0
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Troy Foley
11:9/15 C2B Rx
275# DL
6
0
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