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Sunday, December 22, 2013

WOD 131222

2014 begins now. The Open begins in a short 10 or so weeks and it is a great time to see how you fare with the expected 150,000 CrossFit competitors of all ages from all over the word.
The first On Ramp of 2014 begins January 5th. Stop in, call or email to get signed up or with any questions. 2014 is going to kick ass and so will you

1.) 15 min. alternating every 1:30 Handstand Walks/L-sit
2.) WOD
Grace
30 C&J
135/95l
Or
Isabel
30 Snatch
135/95l
Post if you Power Clean or Power Snatch.

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13:Grace 6:17 rx
Isabel 2:51 65Pilates with Shawn and Ralinda
7
0
Christian Stueber, RaLinda Lamberies, Jeremy Dashnier, Charlie Spry, Scott Adler, Steve Schaefer and Brooke Allen
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Ben Hansen
5:43
Isabel 115#
9
0
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Brooke Allen
10:8:21 annie
3
0
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Charlie Spry
4:32
Grace, power cleans
7
0
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Christian Stueber
Hotel WOD: 15 min AMRAP: 5 Burpees, 10 PU, 15 Air Squats & 25 Sit-ups, 4 rnds + 6 PU. EMOM x 8, 5
8
0
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Eric Hansen
13:4:32 Rx Grace
6
0
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Ethan Ryan
13:home WOD 4:45
25 air squats / 5 push ups /20>10/15>15/10>20/5>25
0
0
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Jeremy Dashnier
8:Home WOD
Mobility + Isabel 12:07 Rx
4
0
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RaLinda Lamberies
13:4:09 Grace RX
2:32 Isabel @ 65# and Pilates w/Crystal & ShawPower for bot
10
1
Great time!
Tina Schmidt
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Scott Adler
11:13 min misc
1
0
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