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Wednesday, April 3, 2013

WOD 130403

Happy CrossFit Open WOD 13.5 day. Traditional meal to be served: steak, massive amounts of broccoli, avocado and lots and lots of water.

1.) Every 20 seconds for 4 minutes
1 Clean & Jerk @ 75
*Rest 3 minutes
2.) Every 60 seconds for 8 minutes
1 Clean & Jerk @ 85
3.) WOD
1 min ME KBS @ 32/24k
*Rest 1 minute
3 min AMRAP of
7 Front Squats @ 70% (no racks
100m Shuttle Run (10m increments
3 Muscle-Up
*Rest 1 minute
1 min ME KBS @ 32/24k
*Rest 1 minute
3 min AMRAP of
7 Front Squats @ 70% (no racks
100m Shuttle Run (10m increments
3 Muscle-Up
*Rest 1 minute
1 min ME KBS @ 32/24kg

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Bianca White
0:
94KBS@16KG/1 rd+70m/1 rd+10085#/100#C&J
7
0
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Brooke Allen
42:58KBS@24kg 1rd+4FS, 1rd+2FS FS@100, mod MU
102#,105#CJ
9
0
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Eric Hansen
31:78KB/1rd+2 shuttle/1rd+4FS@150#
145/155 C&J
6
0
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Greg Goffard
18:76 kb, 1rd+7fs/1rd
140/155 C&J
0
0
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Jenny Duchateau
15:75ish, 1 rd x 2
65#/75# c&j, 75# FS, 16 kg Kbs, red/blue band pu
2
0
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Katie Warden
22:1rd + 10SR, 1 rd + 8SR
156 DU (sub for KBS) and 6GHD's (sub for 3 MU). Sore shoulder :(
3
0
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Kayla Duchateau
23:68kbs/1rd+3fs/1rd @125#
95#/110# C&J (burpee pu)
3
0
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Kelly Runge
32:30/27/27 16kg KB/1+4FS & 1 (95#)
85#/95# C&J
7
0
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Mat Gutschow
36:57KB 1rd +2 shuttle/ 1 rd + 1shuttle
160 / 170 c&j
9
0
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Michelle Johnson
24:115KBS 16kg, 1+SR, 1+7FS
100#FS, Burpee PU for MU, 85# and 95# C&J
2
0
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Ryan Froelich
6:62 KBS
1 round+7FS/1 round+4FS (Burpee PU115/120 C&J
7
0
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Steve Broekman
26:74 KB 1Rd+4shuttle/1Rd+4FS
205/230 C&J. Bar MU. Thanks Mate for letting me do those, there was almost a flip out after the first ring attempt!
8
0
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Tina Schmidt
20:68 KBS/1+1 MU/1+2 MU
C&J 120/145#. FS 135#
6
0
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Tom Schmidt
20:79 kbs/1+20 m/1+5 fs
7
0
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