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Saturday, September 7, 2013

WOD 130907

Pilates 7:15a
Tough Mudder participants meet at the box at 7:30am
Free class open to everyone including you 8:15a
Regular WODs 9:15am & 10:15a
Gymnastics at 11:15am starting next Saturda
Alex from Costco will be here all morning to get you set up with a Costco membership. If you don’t feel like standing in lines when the store open come and get a workout in then stick around to see Alex.

1.) 15 minutes alternating every 1:30 Handstand walks/L-sit
2.) WO
12 minute AMRAP
12 WallBall Shot 20/1
2 Rope climbs
12 Calorie Ro
Extra Credit
20 minutes to find 1RM Front Squa

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7:pilates
12 mile run after
6
2
Che Ater, Leah Bergstrom, Ben Hansen, Lindsey Koehler, Nick Burgraff and Andrea Lampinen
THAT'S MY MOM, YOU GUYS!
Lindsey Koehler
Was nice to bond with you over a ring. Lol. Hope your run was pleasant
Andrea Lampinen
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Alex Peterson
17:Wod Rx'd w/25# WB
4 rds+1 RC; had to row before rope limbs.
5
0
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Andrea Lampinen
16:Pilates&Free WOD
Sub PU with C2B
2
0
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Ashley Peterson
25:Free wod 6 rds+18 sit ups
260 front squat. 10# PR
2
1
Awesome FS!
Tina Schmidt
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Ben Hansen
11:5 rounds Rx
5
0
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Brooke Allen
6:Mudder
I couldn't have made it without my GBCF team! Love you guys!!
1
2
You were a great muddy buddy!
Jennie Campshure
You r great!
Leah Bergstrom
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Charlie Spry
16:04
Drop in at Crossfit SAV Savannah GA 21-18-15-12-9-6-3 Thrusters 75# BJ 24 It's hot as balls here
2
0
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Che Ater
27:Free WOD: 4rds + 11 sit ups
14# ball sit ups, 65# squats
4
0
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Jennie Campshure
13:Tough Mudder!
Great time with a great group of my CFGB family!!! You all rocked it!
1
1
I'm sooo proud if u all....
Leah Bergstrom
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Kacie Griffin
22:4 rds rx 15 ft climbs
175 fs
2
0
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Leah Bergstrom
9:Free wod
Front squat pr 200#
6
1
Nice PR!
Lindsey Koehler
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Lindsey Koehler
21:3 rounds/160# FS (PR)
12' rope climbs. 5# increase on my FS PR that I did not think was going to happen.
2
0
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Nick Burgraff
7:5rds rx
205 Front Squat
4
1
Glad someone actually stuck around for EC since my dad wouldn't!
Lindsey Koehler
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Ryan Froelich
20:4 rounds + 6 cals Rx
1
0
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Ryne Koehler
8:4 + 1 RC
270# Fmissed 290# for a 15# PR
4
0
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Tim Schmitz
10:Gymnastics
0
0
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Troy Foley
12:5+8 push-ups
20# MBSU; 95# FS
5
0
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