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Saturday, October 19, 2013

WOD 131019

Pilates 7:15a
Free Class 8:15am Everyone is invited to attend. The purpose of these free classes is to give a small dose of what we do here at CFGB with zero commitment. Well almost no commitment we are going to require you to squat like an angel before you leave.
Regular WODs 9:15am & 10:15am
Gymnastics 11:15a
Come and get warm with us. Why? Because its cold outside….duh.

1.) 15 minutes to find 1RM Snatc
2.) 15 minutes to find 1RM Clean & Jer
3.) WOD
12 min AMRA
1 rope clim
5 HSP
7 K2
Extra credit
1.) Front Squat 10×3 @ 85% 5l
2.) 5×15 full body ply push ups (that’s hands and toes off the ground

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Ben OHeran
6:9+5k2E
165(F), 205(F) gotta work on the weight transfer
4
0
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Cassie Christianson
8 rds
1mat .. 120 clean & 85 snatch
0
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Charlie Spry
6:6 rnds
150 snatch, 185 CJ PR. Ran 4 miles before 37:41RM DL after 365 PR
8
1
Nice effort in a Saturday!
Brian Toole
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Eric Hansen
10:6 + 1 HSPU
1 mat - 155 snatch 200 CJ
4
0
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Jake Plennes
12:10 + 1K2E rx
No PR's today. Free WOD before.
5
0
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Jennie Campshure
9:6 rounds
12 ft rope climb - tried my best on the K2E ;). 120# PR clean and jerk!!
8
1
That's all you can do, try your best and hopefully one day those damn knees will touch your elbows!
Jessica Broekman
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Natasha Shanle
8:Home WOD
20 min AMRAP:5 V-ups 10 push ups 15 air squats13 rounds
3
0
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Nick Burgraff
18:free wod with erin
3
0
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RaLinda Lamberies
14:6 rds + 1/4 RC
15'RC/1 mat 15# plate HSPFail 87# snatch x2Fail 122# c&j xGymnastics wod
5
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Theresa Rosenquist
17:7 rounds + 2 HSPU
Snatch & MU skill work & Pilates
5
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Tina Schmidt
20:Free WOD with my BFF
2
0
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