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Thursday, January 30, 2014

WOD 140130

January is almost over have you succeeded in following through on your goals or are you still making excuses. The I don't give a shit how hard it is I'm doing it anyways Club is meeting this Sunday at 3:30pm. We will be reviewing our rules, our journals and other good stuff to help us with our goals.
The 2014 Ice Bowl starts Saturday Morning 9am sharp. As of this moment registration is still closed but upon completion of heats a few more spots may open up but no guarantees so keep a close eye here and on our Fb page. Please come watch some great athletes compete & patronize our great vendors all day Saturday.
February On Ramp begins Monday, if you're interested please contact us at info@gbcrossfit.com
Our front area will be complete by Saturday, we apologize for the inconvenience but when it's done I promise it'll been worth the wait. New Bathrooms, new paint, new trim and all in our favorite colors black and grey!
Happy Thursday.

1.) 15 minutes alternating every 1:30 Handstand walks / L-sits
2.) WOD
2 min ME WallBall Shots 25/16lb
rest 2 min
9 minutes to complete
21 Deadlift 225/155lb
21 Bar Facing Burpees
100m Shuttle (10m)
15 Deadlift 225/155lb
15 Bar Facing Burpees
100m Shuttle (10m)
9 Deadlift 225/155lb
9 Bar Facing Burpees
100m Shuttle (10m)
rest 2 min.
2 min. ME WallBall Shots 25/20lb
 
1.) Power Snatch 3 x 1 @ 70 & 75% rest 45 sec.
2.) Power Clean & Jerk 3 x 1 @ 70 & 75% rest 45 sec.
 
 

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DL on my REST DAY?! MURPHY!!!!
6
0
Daniel Greene, Che Ater, Grace Adler, Tom Schmidt, Jenae Weyer and Michelle Johnson
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Alyssa DeNoble
33 wb/ last shuttle 55m 125#DL/30 wb
9
0
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Amy Van Stippen
32 wb/9 burpees/30 wb. 105# DL 14# wb
4
0
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Ashley Peterson
40 wb 20#/7:17/49 wb 20#
8
0
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Ben Hansen
46 20# / 8/9 Burpees 205# DL / 38
6:18 warmup
10
0
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Charlie Spry
35, 8/9 DL, 29 RX
7:32 for the special 0515 warm up
9
0
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Che Ater
31, 5/9 DL, 25 - 14# WB 115#DL
8:11 for Grants special warm up. Feeling a little warn out this morning hence the light weight. Yikes!
10
0
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Christian Stueber
48 wb/1 of 9 bar facing burpees/36 wb
0
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Daniel Greene
42 @ #20 / 21, 15, 1/9 DL, 32 @ #20 + 10 burpees
6
0
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Eric Hansen
41, 2/9 burpees, 34 Rx
4
0
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Grace Adler
39 wb@14#; 3/9 bar facing burpees 135# DL; 37 wb
10
0
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Jenae Weyer
30 wb/through 9 DL (85) at time cap / 32 wb
7:44 for grants 1st wod
6
0
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Josh Rolfing
39, 8:15, 35. Rx wallball, 185# DL
6:15 warm up
8
2
'Warm up' is effin' right. Grant's a jerk! haha
Che Ater
#easytherekiller
Josh Rolfing
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Kimberly Nault
39/41 WBs, 20m final shuttle at time cap
14#WB, 115#DL
8
0
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Kurt Koehler
24 wb (20#), 1 of 9 dl, capped 26 wb (20#)
4
0
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Liz Goetz
29 WB/ 15m of 15 rd/ 29 WB
125# DL, 14# WB
2
0
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Marcie Kyllonen
40wb/8:17 135#/40wb
6
0
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Mark Davis
21 @ 20#wb 13/15 burpees 22wb
special warm up capped at 8 min last round 15 squats...ugh!
10
0
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Mary Stueber
Wall ball 8lb, thru 9 bar facing burpees
Made it thru Grants special warm up WOD in 8:00 on the dot
4
0
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Michelle Johnson
47, 8:56, 42 - 14# WB, 135#DL
Grants warm up (420m shuttle run +42push ups+ 125 squats) - 6:05
10
0
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Molly Zoromski
25WB @ 16#, 3/9 DL @ 115#, 21 WB
4 burpee penalty
9
0
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Nick Burgraff
48/8:45/50 Rx
6
0
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Pauly VanderKelen
51 wb / 8:32 / 49 wb Rx
Excited for the Ice Bowl!
0
0
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Rebecca Smith
62:29 Murph
At the YMCA...what was I thinking? Lots of waiting for pull up rig
3
0
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Scott Herber
I was there
And I did some Crossfit stuff... 5:15 really!?!?
8
0
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Sheri Omernik
2 sec past cap for special warm up and 20 meters short for real Wod. Great workout!
9
0
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Theresa Rosenquist
Light Gymnastics skill work
5:00 KB Snatch - 130 @ #26
0
0
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Tim Schmitz
33wb/ 1 of 9 burpees/33wb
2
0
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Troy Foley
49; 8:48; 39 Rx
5
0
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Zach Nasto
42 wb/ finished/ 36 wb
11
0
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