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Tuesday, December 3, 2013

WOD 131203

Congratulations to Coach Jake and Dani on their beautiful daughter born yesterday! Welcome Amelia Jaylyn Plennes.

1.) 5 x 3 First pull (pause 3 sec. at hang) 1 Snatc
2.) WOD
Diane
21-15-9
Deadlift 225/155l
HSP
Extra credit
1.) Run 1 mile for tim
2.) Tabata Hollow Rock/Superman

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13:Crossfit Oahu
Pick your poison 21-15-70# power snatch, dips w/blue ban10:44
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Alex Peterson
11:6:01 Rx'd.
165# snatch pull and extra credit.
9
0
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Alyssa DeNoble
19:8:16? 135# blue mat
Worked up to a 65# snatch
8
1
Thanks! I envy your HSPUs!!
Natasha Shanle
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Amy Zynda
9:4:24 115#
2ab mats + plate. HEADRUSH!!!
13
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Andy Glawe
23:8:58, RX weight, 2 mats
Didn't get all the way down on hspu at end, 130# snatch
10
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Anna Schumacher
7:3:22 rx
Up to 125# snatch
17
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Anne Hoffman
51:70# snatch; 7:44 DLs Rx'd/HSPUs 2 abmats; tabata EC
I gotta learn to kip on HSPU w/o arching my back-- ouch
7
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Ashley Peterson
6:3:21rx
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Ben Hansen
5:13
185 dl plate+mat
14
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Cellie Apineru
7:30
125# DL 1 mat HSPU 70# snatch
3
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Charlie Spry
7:20
2mat ish
10
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Che Ater
9:5:58 125#
1ab mat + 35lb plate, worked up to 75# snatch
12
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Christian Stueber
26:135# DL, 3 AB mat PU, 4:34
2
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Ethan Ryan
23:7:19 - 155DL - 2 abmats
75# snatch work
3
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Garrett Lowney
6:3:48RX
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Grace Adler
6:03
145#dl/1+ ab mat/ 70# snatch
10
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Inshirah Robinson
6:58
155, 2 ab matSnatch worked up to 100#
6
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Jacob Spielbauer
7:6:27 Rx
155 Snatch
7
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Jeremy Dashnier
7:7:25 Rx
Up to 135# Snatch Pulls
10
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Jessica Broekman
7:09
115lbs & 2 abmats+plate
5
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Jim Tschampl
18:Outlaw Barbell Wod
3
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Jonathan Powers
8:4:24 Rx
115# snatch pulls
11
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Justin Peterson
7:3:38 Rx
185# Snatch Pulls
15
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Kacie Griffin
8:7:35 rx
90 lb snatch
12
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Kayla Duchateau
9:01
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Kimberly Nault
6:Outlaw
C&J 4 singles @135#; Clean Grip RDL 4x4 @160; Strict Press 3x5 @75#, 80#, 85#; Bent Over Row 3x6 @100#
3
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Lyndsey Ryan
6:34
Dianne/21-15-9/#65 dead lift / 2 abmats hspu
2
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Marcie Kyllonen
9:5:45 135#
5x3 snatch worked up to 65#
5
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Mark Davis
14:6:30 135# 2mat
13
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Mary Stueber
4:27
85 lb DL, 2 ab mat HSPU. Love this WOD!
14
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Michelle Johnson
20:4:23 (125#DL, 2mats)
Up to 70# snatch
8
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Natasha Shanle
17:16:18 rx #- 1 mat
105# snatch - Thank you Justin and everyone cheering me on at the end. I've come a long way since 2 mats & a plate last month.
15
1
Awesome job! I envy your DL! ;)
Alyssa DeNoble
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Nick Burgraff
8:5:55 Rx
Hanne Guthrie: 4:54 (75#DL Mod HSPU)
2
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RaLinda Lamberies
28:8:38 145#DL/1 mat plate hspu
worked up to 65# snatch
2
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Robin Mueller
26:6:15 / 135#, 4 then 3 mats
Worked up to 70# snatch
11
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Ryan Froelich
21:9:55 (155 DL/no mats)
Snatch is a little rusty; 1 mile EC
10
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Scott Herber
12:4:30 185# DL
24 Box Jumps instead of HSPWorked up to 105# Snatch
8
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Theresa Rosenquist
11:9:33 Rx'd!!
Sn 1st Pull:#80 > GymnSklz!!
0
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Tina Schmidt
31:Home partner WOD with the hubby
2
0
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Troy Foley
8:50
145# 3PS; unbroken DL, very broken HSPU
7
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Tyler Shaw
6:5:51Rx
14
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Valentina Nikolaides
7:18
105# DL 3 mat worked up to 55# snatch and extra credit
4
0
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