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Wednesday, October 23, 2013

WOD 131023

So here are the details
I am now a member of the Wisconsin National Guard. I leave for basic on August 4, 2014 and will be gone until November 21, 2014. As it turned out I just had to sign up by my 35th and I have a year to get my butt to basic. I will be able to continue to train all of you throughout the winter and coming summer as well as our competitive athletes for the 2014 CrossFit Games.
I intend on training with purpose of serving my country for these next ten months prior to leaving for basic and I intend of coaching you all with the same mindset. There is nothing that is going to stand in our way to becoming the best moving CrossFit box in the country! So let’s tighten up our laces, square up our backs and do some work
I want to take a second to thank my boss and wife Betsy for openly encouraging me pursuing this next chapter in my life, lord knows she has enough on her hands as it is. I’d also like to thank Ray and Natasha Shanle for the help and the words of encouragement to make this happen and to everyone that has sent me notes or pulled me aside telling me how proud of me they are, thank you.
Time to kick some ass.

1.) 15 minutes alternating every 1:30 L-sits/Handstand Walks or hold
2.) WOD
Row 25 cal
21-15-
Deadlift 225/155l
WallBall shot 20/14l
Row 25 cal
Extra credit
1.) 7 x 3 OH Squat @70% 1R
2.) 3×12 around the worl
3.) ​3×6 skin the cat followed by front lever lower down

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7:9:12 rx
5
0
Steve Broekman, RaLinda Lamberies, Brian Toole, Steve Schaefer and Kayla Duchateau
Cancel
Alyssa DeNoble
12:29
125# DL
12
0
Cancel
Ashley Peterson
8:7:39 RX
9
0
Cancel
Ben Hansen
8:49
115#
1
0
Cancel
Brian Toole
12:10:00 185#DL
7
0
Cancel
Brooke Allen
12:13:23 135#DL
15
0
Cancel
Cassie Christianson
11:7:17 lurong
Level 1
2
0
Cancel
Cellie Apineru
10:41
7
0
Cancel
Charlie Spry
8:10:48 rx
10
2
Thanks for helping a girl out and putting away my stuff :)
Che Ater
Yur welcome
Charlie Spry
Cancel
Che Ater
8:16:17 rx
So close to nailing that damned handstand!!!!!!! And I really thought I would kick today's ass - ah well, there is always tomorrow
9
0
Cancel
Ethan Ryan
15:12:35 / 185# DL
2
0
Cancel
Inshirah Robinson
8:9:18 mod
155# DL sub KB squats 26#(the squats have a name but I don't know it... KB held at chest level)
3
0
Cancel
Jamie Kemen
8:14:31 rx
14
1
Nice work! RX
Brooke Allen
Cancel
Jeremy Dashnier
8:10:24 Rx
11
0
Cancel
Jessica Broekman
14:12:10 125lb DL
5
0
Cancel
Kacie Griffin
17:8:15 I think...rx
17
1
Nice!
Tina Schmidt
Cancel
Kayla Duchateau
18:9:12 fat bar/16#wb
12
0
Cancel
Kimberly Nault
9:11:02 Rx
14
0
Cancel
Marcie Kyllonen
9:9:32 125#
8
0
Cancel
Mark Davis
16:16:09 185dl/14wb
11
0
Cancel
Natasha Shanle
8:11:14 Rx
9
0
Cancel
Rachael Frye
14:29
135# DL, 10#WB
0
0
Cancel
RaLinda Lamberies
7:15:21RX
6
0
Cancel
Robin Mueller
11:25
14#wb, 115#DL
8
0
Cancel
Steve Broekman
11:11:54 25#wb
6
0
Cancel
Tim Schmitz
Oops
forgot to look at the clock!
0
0
Cancel
Tina Schmidt
7:9:00 Rx
Eric! I needed grapes...where were you?!?
11
0
Cancel
Tom Schmidt
12:9:33 Fat Bar
That sucked ball
15
1
That was the first go-home-and-lay-down-for-an-hour WOD in a while.
Troy Foley
Cancel
Troy Foley
12:8:31 fat bar
9
0
Cancel
Tyler Shaw
8:10:17 Rx
11
0
Cancel
Valentina Nikolaides
13:35
10
0
Cancel