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Monday, September 16, 2013

WOD 130916

Tonight (9/16) midnight is the last opportunity to sign up for the Lurong Challenge. Do it, you will thank yourself when it’s over.
We will be taking measurements this Tuesday and the following Tuesday from 4-5pm. If you cannot make it in either of the days let me know so we can get it completed
Happy Monday

1.) 10 minutes hollow rock/superman drill
2.) WOD
21-15-
Hang Power Clean 135/95l
Bar Facing Burpee
Extra Credit:
1. OHS 3 x 6 @ 75% 1R
2. 3×10 chest to bar pull ups, rest 90 sec. Goal is UB
3. ​4×15 sec L sit (full leg extension, or furthest point) with 15 sec res
4. Row 4 x 500m rest 1:

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8:6:42 75#
70# OHS.
2
0
Anna Schumacher and Michelle Johnson
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Alyssa DeNoble
7:8:13 RX
2:00 min row, 75#ohs
18
1
Nice on the RX!
Krystal Lowney
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Amy Zynda
8:9:28 55#
2:05 row. PR. Lurong goal? Sub-2
15
0
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Analicia Roberts
10:7:48??? Rx
Not sure if that time is righ90# ohs
2
0
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Andy Glawe
8:8:46 RX
135# OHS
5
0
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Anna Schumacher
7:8:21 rx
OHS 3x6 @ 135#
16
0
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Ashley Peterson
10:5:43 (105)
127# oh squat
5
0
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Ben Hansen
9:7:05 115#
135# OHS
4
0
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Cassie Christianson
9:6:43 65#
5
0
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Cellie Apineru
7:7:58 Rx
65# OHS and 1 mile run with KDog
4
0
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Charlie Spry
8:10:55 rx
1:40 row
15
0
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Christian Stueber
25:500m 1:51 10:20 70# Clean
<3 Burpees
14
0
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Eric Hansen
7:4:48 Rx
135# OHS
7
0
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Erin Buntin
6:9:13RX
1:48 row
22
0
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Garrett Lowney
6:4:20Rx
225# 3x6 OH squat...1:25 row
5
1
Awesome row!
Tina Schmidt
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Grace Adler
8:54
85#; 3x6 @65# OHS, 1x6@75# OHS
12
0
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Grant Soletski
15:5:58 152lb OHS
2
0
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Inshirah Robinson
7:7:44 Rx
80 OHS work
6
0
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Jake Plennes
7:5:07 rx
15
0
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Jamie Kemen
9:9:17, #75
1:57.6 (500m)
20
0
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Jim Tschampl
31:8:40 Calorie Row in lieu of BFB
2
0
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Justin Peterson
7:4:08 Rx
12
0
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Kayla Duchateau
6:5:36rx
95#ohhs/mi run with cellie
16
0
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Kimberly Nault
7:8:32 Rx
95# OHS 3x6
14
0
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Krystal Lowney
8:7:10 55#
2:00 row
17
0
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Leah Bergstrom
7:9:04 rx
9
0
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Lindsey Koehler
12:6:58 (Handi)
35# for hang cleans and OHS. A Handi WOD is better than no WOD.
3
0
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Mark Davis
24:500m 1:48 11:20 65#clean
18
0
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Michelle Johnson
8:9:33 85#
1:50 500M row
18
0
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Molly Zoromski
11:8:33 #80 PC
1:58 row
15
0
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Natasha Shanle
7:7:22 Rx
1:46 Row (11 sec pr)/155# OHS 5# pr
18
0
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Nick Burgraff
7:6:03 Rx
95#ohs 1:30 row
14
1
Hmmm...row-off between you and Tony? Who's going to break 1:30 first?
Tina Schmidt
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Nicole Garvey
24:WOD at CrossFit Sanctify
single arm kettlebell work. ouch.
14
0
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Penny Goldsmith
9:11
55# at home w/coach Sam
3
0
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Robin Mueller
12:10:46 85# PC
1:57 row / 115# ohs 1RM, could have gone heavier. Ran out of time.
5
0
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Ryan Froelich
14:7:26 (115 HPC)
115 OHS, 1:45 row
17
0
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Scott Adler
10:7:26 (75#)
1:46 Row
17
0
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Shannon Rybak
47:30 secs row, 30 secs rest 10 mins PT with Grant
1:55 row
10
0
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Shannon Wescott
12:10:03 70#
2:03 row
13
0
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Steve Schaefer
7:8:22 Rx
1:35 row
18
0
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Tina Schmidt
8:5:32 Rx
115# OHS
3
0
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Tom Schmidt
4:32
185 oh
21
0
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Tony Aitkin
7:8:47 Rx
1:30 Row
17
2
Nice row!
Jamie Kemen
Nice!
Tina Schmidt
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Troy Foley
7:6:14 Rx
155# OHS
14
0
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Zach Nasto
8:6:30 Rx
1:40 row
15
0
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