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Wednesday, September 18, 2013

WOD 130918

CF Kids classes are cancelled the remainder of this week. Classes resume as normal next week
7:15am Friday(9/20) class will be open gym unless a coach is available
Lurong Challenge participants keep up the good work and log your scores as well as your daily food journal.
Next Lurong WOD will be Friday
Happy Wednesday!

1.) Front Squat 7 x 5 @ 75% 1R
2.) WOD
10 round
3 MU’s (Sub Burpee Pull-up 1:1
100m ru
Extra credit
1.) 7 x 2 – 3 second pause at low hang, hang, high hang then touch and go Snatch @65% 1R
2.) 3 x 1 minute max effort star jump
3.) ​3 x 8 strict handstand push-ups (deficit if advanced

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Alyssa DeNoble
8:9:18 BPU
150#FS pr. 55# snatch
9
0
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Analicia Roberts
14:??
1 mu 2 strict burpee pull ups on rings. Got 6 m160 # fs pr
11
2
Great job on the front squat!!!
Anna Schumacher
Nice work!
Kayla Duchateau
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Anna Schumacher
8:11:31 rx
155# front squa90# snatch schtuff
9
0
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Anne Hoffman
22:110# FS 7x5; 12:38 bpu
4
0
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Ashley Peterson
9:05
195 FS
6
0
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Brian Toole
21:10:06 Burpee pull-ups
7
0
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Brooke Allen
6:12:02
Burpee pull ups- 140# FS PR
8
0
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Che Ater
12:11:29 mod pu
3,455# load - I somehow don't have a 1RM FS - just kept adding weight, ended at 115# x 5.
7
0
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Ethan Ryan
14:185# FS PR 1RM
12:17 tricep dips instead of burpees
3
0
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Grace Adler
10:29
bpu; 125# FS 7x5
8
0
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Inshirah Robinson
12:35
Burpee P3 failed attempts at 190 FS, Old PR still stands. Next time I'm going to get it!
1
0
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Jake Plennes
8:14:38 rx
6
0
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Jennie Campshure
14:03
1
0
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Kayla Duchateau
14:9:58 burpee pu
180#fs pr 185# fail
10
0
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Lindsey Koehler
11:12:50 (bpu)
Got my pull-ups back! Worked my way up in weight each FS set (testing dat SI joint) to 115# (5# under 75%).
3
0
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Michael Sausen
11:43
275# FS PR. Scaled jumping PU.
5
0
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Michelle Johnson
11:10:26, BPUs
110#FS
6
0
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Nick Burgraff
7:45
bpu 155#fs
9
0
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Ryan Jacobson
6:9:57
225 front squat fail
2
0
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Scott Adler
28:12:? 2 MU and many attempts
10 rounds 10 14#WB and 10 24 box jump
5
0
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Shannon Wescott
28:11:30 BPU (bad ones) 80#FS
9
0
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Zach Nasto
8:9:44 Rx
205# Fs
10
0
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