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Friday, February 21, 2014

WOD 140221

Gym is closed all weekend so if you want to workout get in today!
There are still a few spots open for the Mobility Cert. on Saturday and Sunday. I highly recommend you invest in this if you are a coach or just an athlete that wants to review the owners manual of your body!
CrossFit Open starts next Thursday, get signed up and get on Team CFGB.
Happy Friday, now let's squat.

1.) EMOM for 8 minutes 3 Back Squats @ 80%
2.) WOD
Full Isabel
30 Snatches 135/95lb
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
4.) Push Jerk 5 x 5
5.) 3 x ME Handstand Push-up
6.) Row 500m for time

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5:48 75#
175# bsThanks to the 515am crew for tolerating me on old skool Friday
28
7
Analicia Roberts, Brian Toole, Che Ater, Amy Zynda, Steve Schaefer, Laura Schmidt, Charlie Spry, Steve Broekman, Ryan Froelich, Andy Glawe, Jamie Kemen, Tina Schmidt, Jeremy Dashnier, Ted Kemen, Mary Stueber, Anna Schumacher, Lindsey Koehler, Theresa Rosenquist, Marcie Kyllonen, Troy Foley, Brooke Allen, Alyssa DeNoble , Kimberly Nault, Natasha Shanle, Krystal Lowney, RaLinda Lamberies, Nick Burgraff and Robin Mueller
#staytuned
Troy Foley
MY GOAL TOO!
Lindsey Koehler
#madeit
Loved your dance moves!!!
Michelle Johnson
#danceparty
Amy Zynda
I'm sorry I missed it! :(
Che Ater
#goalfailed
Lindsey Koehler
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Alyssa DeNoble
5:34 75#...
...And then Justin thought I should keep going until everyone else was done...54 snatches total. Yikes. 145# hbbs
18
0
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Amy Van Stippen
8:24 55#
105# BS
16
1
BEEF CAKE!
Lindsey Koehler
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Amy Zynda
6:55 55#
90# BS
25
0
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Analicia Roberts
9:41 rx just happy to do 95#
135# bs
21
1
Nice work AJ!
Laura Schmidt
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Andy Glawe
10:02, 115#
215# squat
22
1
Proud of you for giving in to peer pressure and doing 115#
Ted Kemen
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Anna Schumacher
4:34 rx
230# back squats
19
0
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Antonia Shanle
7:15 55#
115# hbbs
9
0
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Ashley Peterson
4:35 RX
245 BS
30
0
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Ben Hansen
5:28 115#
225# squats
24
0
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Brooke Allen
10:30rx
125#hbbs
15
0
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Charlie Spry
10:53 rx hbbs 255
No offense 0515 but I could get used to 0915, just need a vacation day every day.
20
2
9:15 is solid.
Amy Zynda
I did 11:30 felt like I should have come in pj's
Mark Davis
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Christian Stueber
145# HBBS, 5:56 @ 65# 10# to 15# light...bah
6
0
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Danielle Plennes
5:11 55#
20
0
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Ethan Ryan
T.O at 29 - 4x Fail 115# (disapointed)
205# HBBS
4
0
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Jake Plennes
4:07 rx
255# HBBS
8
0
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Jake Roberts
2:54 Rx
315# HBBS. Im also still coughing its a deep burn.
24
2
Whoa! You are a beast!!
Jennie Campshure
Boom!
Brooke Allen
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Jamie Kemen
5:17
55# prob shoulda gone a bit heavier. 150# bs
22
0
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Jennie Campshure
8:26 65#
135# BS
13
0
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Jeremy Dashnier
10:22 Rx
240 HBBS + a little vocals today, WOW!
17
0
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Justin Peterson
3:45 Rx
315# HBBS
19
0
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Kimberly Nault
9:30 Rx
160# HBBS
9
0
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Krystal Lowney
10:29 45#
Tried to avoid this WOD, but needed the practice. Also ran 5 miles on the dreadmill this afternoon.
11
0
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Laura Schmidt
5:18 rx
175# bs went light today
16
0
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Lindsey Koehler
Semi-active rest day.
Fun with the Aspiro group, tons of mobility work, and 8x3 EMOM BS at 80% with Bud (150#).
13
0
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Lyndsey Ryan
10:49
55# snatch/125# hbbs
0
0
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Marcie Kyllonen
10:23 65#
112# hbbs
14
0
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Mark Davis
7:09 65#
135 HBBS thanks for tips Tom
12
0
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Michelle Johnson
6:41 65#
145# BS
23
0
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Natasha Shanle
9:05 Rx / 175# hbbs
Hey, Ill take it after resting for the past 2 weeks. Ha!
12
1
Welcome back!
Laura Schmidt
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Nick Burgraff
21 at time cap Rx
18
0
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Pauly VanderKelen
5:31 Rx
275# HBBS
1
0
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RaLinda Lamberies
6:30 70#
135# hbbs
7
0
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Ryan Froelich
5:34 (95)
175 BS
19
0
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Ryne Koehler
8:45 Rx
265# back squat
13
0
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Shannon Wescott
7 something 55#
90# bs LOVED the old school music today- and Chrystals dance moves of course
23
4
You're welcome! :P #iceicebaby
#hammertime
Amy Zynda
I am so bummed I missed it!!
Mary Stueber
Great weight too on your BS!
Mary Stueber
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Steve Schaefer
5:30 @ 95#
205bs
21
0
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Ted Kemen
5:19 - 75#
165# BS
17
3
My new strength & conditioning coach, thanks for the push today
Andy Glawe
Way to push Andy Ted! Haha. For record I would have pushed for the same weight ;)
Kacie Griffin
Kacie it's generally a peer pressure team effort for you & Ted making me do more wright
Andy Glawe
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Theresa Rosenquist
9:12 (#85 - #PR)
HBBS: #150, 7 HRH/SM -check, 500m C2: 1:55.3, SP5x3: 65/65/70/70/70, ME HSPU: 11/10/10, GHD H.ext: 15/20/25
18
0
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Tina Schmidt
7:10? Rx
23
1
Sorry for the math! Lol
Alyssa DeNoble
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Tom Schmidt
3:45 Rx
19
3
Machine!!
Jennie Campshure
Dang!
Brooke Allen
Holy crap
Christian Stueber
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Troy Foley
6:55 Rx
275#
20
0
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Zach Nasto
4:04
5 Rds bench 185x10, 15 pull ups, 2000 m row
4
0
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