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Tuesday, November 5, 2013

WOD 130920

If at any time during your day you are moving or just standing on your legs and are not squeezing or thinking about squeezing your butt cheeks your knees do not want to be your friend. Be friends with your knees, squeeze those cheeks
Happy Tuesday and welcome November On Ramp! If anyone did not attend last nights first class due to the Packer game and still wants in please give me a call today.

1.) 15 minutes Bar Muscle Up/Muscle Up practice. Every time your hands come off the bar/rings run or row 20
2.) Lurong Challenge WOD 2- The LuRong Living Original Remi
12 Min Time Cap
100 Burpees
100 Kettlebell Swing
The twist: Athletes can break up the exercises and REPS in any order they choose
Movement Details – Me
Level III (3
100- 53 lb Kettlebell Swing
100- Burpee
Level II (2
100- 35 lb Kettlebell Swing
100- Burpee
Level I (1
100- 25 lb Kettlebell Swing
100- Burpees No Press (bottom is a plank
Movement Details – Wome
Level III (3
100- 35 lb Kettlebell Swing
100- Burpee
Level II (2
100- 25 lb Kettlebell Swing
100- Burpees
Level I (1
100- 15 lb Kettlebell Swing
100- Burpees No Press (bottom is a plank
Extra credit
1.) Tabata Hollow Rock then Supperman Rock
2.) 10 minutes on Row Sprint 1 min/row at 50% 1mi
3.) Immediately following row 50 burpees DO NOT STOP until 50 are don

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Alex Peterson
7:9:12 L3
1:05 improvement.
12
0
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Amy Van Stippen
8:12:02 L2
So close!
0
0
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Amy Zynda
8:12:20 L2
37 rep improvement (I originally calculated 52, because burpees make me bad at math). Also welcome On Ramp grads!!
6
0
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Anna Schumacher
6:11:16
Sub KBS for single arm catches at 12 kg because we ran out of kettlebells -- got 17 unbroken bar MUs
15
2
You're a beast!
Laura Schmidt
Thank you, Laura!
Anna Schumacher
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Antonia Shanle
10:12 min cap
Only had 13 burpees left
11
2
Welcome back Antonia!
Jim Tschampl
Thanks Jim!
Antonia Shanle
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Ashley Peterson
16:8:30. (1st time)
0
0
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Brooke Allen
17:100KBS 70burpees
+8 burpees
1
0
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Charlie Spry
18:15 reps left @ cap
50 last time
11
0
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Che Ater
20:20 burpees left, LII
Wanted to do LIII but there were no more kb :( And didn't do this one before.. so I may do it again in a few weeks to see how it goes :)
3
0
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Christian Stueber
10:11:20 @ L1
Finished it! Beat the last attempt by 30 burpees and 20 KBs +/-
10
2
Awesome
Charlie Spry
Boom!
Brooke Allen
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Eric Hansen
12:100 kb/85 bp
Finished in 11:30 last time...ouch
7
0
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Erin Buntin
24:Crossfit Annihilation-TX
10rds+2 T2B. 10min AMRAP 5 T2B, 7 jump sq, 9 KB (35#).
15
0
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Ethan Ryan
21:90 KB / 80 Burpees L3
30 rep improvement KB 1.5p (last time was at 1p) / 20 rep improvement Burpee-- 285# Deadlift (PR)
9
1
Great Job Dear!!!
Lyndsey Ryan
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Garrett Lowney
8:Rest Day
1
0
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Grant Soletski
9:56
13
0
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Inshirah Robinson
11:11:11 (III)
Last time I had 10 burpees left at time cap.
1
0
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Jamie Kemen
8:12:32 L3
+21 reps
12
0
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Jessica Broekman
38:Had 24 burpees left at the time cap L3
7
0
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Jim Tschampl
27:30 Burpees Left at the cap.
Bar Muscle-Ups are feeling good!
6
0
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Justin Peterson
9:8:42 LIII
Down from 9:12
15
0
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Katie Warden
3:Cap
With only 7 left, bad day yikes
3
1
Good job today!
Brooke Allen
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Kayla Duchateau
9:02
0
0
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Kimberly Nault
8:11:44 L3
11
0
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Krystal Lowney
15:100burpees/93KB
Time cap:(
15
0
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Laura Schmidt
9:18
Really slow compared to last year
9
0
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Lyndsey Ryan
20:7:30 initial On-Ramp
2
0
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Marcie Kyllonen
8:10:02 L3
Beat my time by 2 seconds...hated this one!
9
0
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Mary Stueber
11:45
Managed to finish the whole challenge 15 seconds to spare
0
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McKenna Garvey
30:90 burpees/ 80 KBs at time cap
0
0
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Michelle Johnson
8:10:09 L3
:27 improvement
13
0
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Natasha Shanle
20:86 Kbs/70 burpees L3
90 kbs/70 burpees last time. Should've warmed up more, soo sore from yesterday. Plus I shouldn't have drank a whole pot of coffee pre-wod.
9
0
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Nick Burgraff
7:9:33 L3
6
0
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Rachael Frye
20:100KB and 42 Burpees
Tied last time's score.
0
0
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RaLinda Lamberies
12:00
101 KBS/ 100 burpees @ ca+15 from 9/20 attempt
6
0
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Shane Hanson
7:9:22 L3
1:08 second improvement
15
0
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Steve Broekman
7:9:44 L3
11
0
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Theresa Rosenquist
11:16
2 sec slower but - a good effort. Shorter breaks!! Progress on MU (I think) & FYI - Hate the Airdyne!
0
0
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Tina Schmidt
17:9:31 (first time)
Think I'd have gone faster if I could have worked out to some song about a beehive
17
3
Try it next time! Beez in the Trap hahah!
Antonia Shanle
Bees in the trap.. Bee bees in the trap
Shane Hanson
Yes Shane! Buddy WOD to that sometime.
Antonia Shanle
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Tom Schmidt
10:42
I hate burpees
14
1
You love burpees! Like we all do.
Christian Stueber
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Troy Foley
9:~13:20 L3
Got my first four MU's in a long time. #feelsgoodman
11
0
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Tyler Shaw
7:11:12Rx
12
0
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Valentina Nikolaides
14:15
Had 20 burpees and 5 kettle at time cap!
9
0
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