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Tuesday, March 4, 2014

WOD 140304

Starting next Monday 4:15pm classes on Monday and Wednesday are cancelled. CrossFit Kids and Teens will be taking over during that hour to give them some room to bro it up! We will be adding a regular 7:15pm class on Monday's and Wednesday's to replace the cancelled class.
Spring is coming, I heard birds chirping the other day!
Happy Tuesday!

1.) Clean 1 Jerk 5 x 2 @ Hang position from blocks
2.) WOD
Row 30 cal
21-15-9
Deadlift 225/155lb
Shuttle Run(10m)
Row 30 cal
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
4.) Shoulder Press 5 x 3
5.) Overhead Squat 3 x 10 Unbroken (No pause on top)
6.) Back Extension 5 x 5
7.) GH Raise, perfect No bounce

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handi 12:30
Row, 21-15-9 155# dl / k2e, row
3
0
Lindsey Koehler, Anna Schumacher and Ashley Peterson
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Alex Peterson
8:35
225 cleans from receive position.
18
1
Nice. 225 cleans = already setup for WOD, efficiency ftw
Charlie Spry
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Amy Zynda
13:07 115#
100# C&J PR!!
29
3
Nice job!
Mark Davis
Rocked it!
Mary Stueber
Nice job!
Lindsey Koehler
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Andy Glawe
12:24 RX
165# c&j
22
0
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Anna Schumacher
11:48 rx
Worked up to 125# c&j focusing on speed
24
0
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Anne Hoffman
14:24 rx worked up to 95# C&J
21
2
Nice job today, Anne!
Jamie Kemen
Thanks. You too!
Anne Hoffman
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Antonia Shanle
11:35 125#
Worked up to 105# C&J
12
1
Can we get these in pink and silver sparkles?
Lindsey Koehler
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Ashley Peterson
10:28
175 cl&j
1
0
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Brian Toole
12:42 185#DL
Worked up to 185#c&j. Failed 205 pr attempt from floor.
10
0
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Brooke Allen
15:56 rx
115#CJ
27
0
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Cellie Apineru
12:37 125# DL
105# clean
18
0
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Charlie Spry
11:23
175 cj
22
0
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Christian Stueber
10:46 @ 165#, 115# C&Js. Great WOD
11
0
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Eric Hansen
11:55 Rx
Up to 185 C&J
19
0
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Ethan Ryan
12:10 Rx
155 c&j shoulder tight
10
0
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Grace Adler
13:32 rx
95# c&j
17
1
Thx for the compliment today.
Theresa Rosenquist
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Jake Plennes
9:50rx
Worked up to 215 c&j
0
0
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Jamie Kemen
14:53 Rx
Up to 95# C&J work...and oh man, my butt and hammies are already sore 2 hrs later!
22
0
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Jennie Campshure
14:18 145#
CJ worked up to 95# working on triple extension :)
5
0
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Jeremy Dashnier
10:01 Rx
Up to 195 C&J
22
1
Nice!
Troy Foley
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Jim Tschampl
10:42 Rx
185# C&J
6
0
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Kacie Griffin
11:08 rx
Worked up to 135 c&j
25
0
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Kayla Duchateau
11:34
125#c&j
17
0
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Kimberly Nault
11:55 Rx
Up to 125# c&j
22
0
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Krystal Lowney
12:01 105#
95# C&J PR from blocks...couldnt quite get the jerk last week, got it this time:)
26
1
Great job!!
Mary Stueber
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Laura Schmidt
12:01 rx
125# cj
16
0
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Lindsey Koehler
13:15 (145#...just realized now at 10:30 I added the weights wrong)
85-95-105-105-115 C&J. That moment when you thought you did Rx and didnt by accident because math sucks.
6
0
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Lyndsey Ryan
14:32 115#
worked up to 85# c&j/ tried going higher but failed on jerk. crossfit you really kicked my butt hard today.
20
1
Nice job today Lyndsey! We'll both get that C&J next time :)
Robin Mueller
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Marcie Kyllonen
12:24 Rx
Worked up to 105# c&j
14
0
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Mark Davis
13:25 105 DL
135C&J sorry for first post on time. Michelle always finishes ahead of me!
25
0
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Mary Stueber
14:12 100# DL (PR)
90# C&J PR
20
5
So you did your PR 45 times... Noice
Charlie Spry
Oh and wasn't it 105
Charlie Spry
Yep 105. Nice work!!
Amy Zynda
Way to go!
Mark Davis
Math is not my friend. Thanks for the correction and the encouragement!
Mary Stueber
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Matthew Luepke
12:00 135# DL
95# CJ, god I need to work on my technique!
17
0
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Michelle Johnson
13:02 155#
95# C&J
21
0
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Natasha Shanle
13:10 Rx
Worked up to 145# CJs
2
0
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Pauly VanderKelen
8:59 Rx
Worked up to 235# on the C&J complex.
0
0
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RaLinda Lamberies
14:30 135# DL
95# cj
16
0
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Robin Mueller
14:36, RX - not often I get to put that :)
105# C&J, did 115# but failed on the jerk, next time!
15
0
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Rosa Francour
12:56 100# DL
65#cj
9
0
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Ryan Froelich
12:50 (185 DL)
Worked up to 145 CJ
20
0
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Shane Hanson
10:02
Worked up to 245# cj
29
0
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Shannon Wescott
12:38. 110#.
Pr clean 100# but missed the jerk. Thanks for the encouragement Justin!!!
7
0
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Stephanie Schmidt
14:35 70# KBDL
2
0
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Theresa Rosenquist
2cl+1Jk:#105 - WOD: 11:32(rx)
EC: 1) 7 30/30- 2) P:#55/60/65/65/65, 3) OHS:#55/65/75, 4) GHD: b.ext/GHraise
21
3
Thanks for the rowing pointers I could really feel the difference during the wod!
Alex Peterson
Yes, thanks for making Alex even faster...
Troy Foley
Just stating a fact! You rock!
Grace Adler
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Troy Foley
10:07
Up to 205# CJ
20
1
Thanks for compliment today.
Theresa Rosenquist
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