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Monday, March 25, 2013

WOD 130325

Dust off the knees and get back to work.
If there is one thing I’ve learned in my 34 years on this ball it’s that a good ass whooping on occasion is good for the spirit. For one it humbles us and two it pisses us off badly enough to not let it happen again. Moral of the story don’t let defeat dictate your day but use it as a reminder that no matter how high up the mountain you get there is always going to be something or someone waiting on top to knock your ass back down. Oh and don’t ever forget to practice Wall Balls:)

1.) Every 30 seconds for 4 minutes
1 Snatch (full) @ 85
Then, when the clock hits 5:00
3:00 to complete
3 X ME UB (unbroken) Snatches @ 75
*Notes: The ME UB Snatches are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap
2.) WOD
Helen
3 rounds for time of
Run 400
21 KBS 24/16k
12 Pull-up
Extra Credit
1a) 3XME UB T2B – rest 60 sec
1b) 3X60 Sec. of Freestanding Handstand Holds – rest 60 sec
1c) 3X10 GH Raises– rest 60 sec

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8:14:33 rx
Wasn't pretty but at least it wasn't a handi wod
11
1
Jason Nobles, RaLinda Lamberies, Erin Buntin, Larry Loomis, Kelly Runge, Kayla Duchateau, Jamie Kemen, Brooke Allen, Maja Brown, Ashley Peterson and Michelle Johnson
Yeah!
Erin Buntin
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Analicia Roberts
8:11:49 rx
10 snatches at 75#
17
0
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Ashley Peterson
8:39
11 snatches @100#
15
0
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Becky Smith
8:15:29 RX
6 snatches at #55 - nursing achy back
12
1
Great RX!
Kelly Runge
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Bianca White
12:49
WODed at work between clients. 30#KB (heaviest we had). **checking watch as treadmill warms up** pull-up assist machine.
10
2
Way to fit it in.
Jamie Kemen
That's what she said.
Bianca White
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Brian Toole
8:11:30 RX
10
0
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Cassie Christianson
8:10:48 rx
13 snatches @70#
8
0
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Grant Packard
8:10:18 rx
9
1
Hey stranger!
Kelly Runge
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Greg Goffard
8:11:54 Rx
6@95# snatch
10
0
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Heather Mae
8:12:51 rx
14
1
Way to go unbroken on your pu!
Analicia Roberts
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Jake Plennes
7:9:14 rx
13
0
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Jake Roberts
9:10:17 Rx
7@170#
18
0
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Jamie Kemen
7:13:48RX
10 snatches 55#
16
0
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Jason Nobles
32:10:36 Rowing Helen (The Gripper)
6 @ 155 snatches
14
0
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Jeremy Dashnier
7:9:27 Rx
10 @ 125# Snatches
15
0
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Jessica Hoisington
6:13:07
Green Band
7
0
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Jim Tschampl
26:9:46 Rx, 9 snatches @ 120
11
0
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Jonathan Powers
7:8:31 Rx
12 snatch at 75#
12
0
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Justin Peterson
7:8:39 Rx
16 @ 140#
14
1
I wanted to give you 2 knuckles for this but it would only let me give you one!
Jim Tschampl
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Kayla Duchateau
35:11:00 box jumps instead of pull ups
26 snatchs @ 65lbs, coming back from an injured oblique. Started hurting towards the end >:[
8
0
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Kayla Ritchie
8:12:19 Rx
Damn feels good to be back.
5
0
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Kelly Runge
16:13:07 R/B on PUs
10 @ 55#
13
0
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Kimberly Nault
6:12:57
Subbed box jumps for PUs, bad shoulder. Sucked.
9
0
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Larry Loomis
14:38
10 snatches at 130lbs
8
0
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Maja Brown
8:12:20 rx
5 rounds: 10 power cleans 95#, 10 burpees
12
0
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Mat Gutschow
14:12
10@115lbs snatch
8
0
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Max Keyser
8:10:29 Rx
2
0
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Michelle Johnson
36:12:07, red band for pus 1 rd only(-:
16@ 60# snatches
13
0
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RaLinda Lamberies
8:14:29 RX
13 snatch @ 65#
10
0
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Ryan Froelich
16:17:45 rx (Nancy)
at Battleship CrossFit (PCB, Florida)
13
0
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Steve Schaefer
8:13:31 Rx
15 @ 115# in snatches
12
0
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Ted Kemen
15:12:16 Rx + vest
16 @ 95# snatches
17
0
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Troy Foley
11:11
18 @ 120# (13 1st round)
13
0
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