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Monday, April 28, 2014

WOD 140428

May's On Ramp begins in 1 week and we would love to have you become part of our team of athletes. I use the term athletes because that is exactly what we all get to be every time we set foot through the doors here at CFGB. We compete against ourselves, each other, the clock just like in life. We do go hard and we are not ashamed of it but quite the opposite we are proud of it. Everyday we get through a workout we have accomplished something and it's that feeling of accomplishment we get here that drives us to push harder out there. Sign up and find the athlete within you.
 
 
Positive anything is better than negative nothing.'
Elbert Hubbard

1.) 15 minutes Handstand Walk/L-sit alternating every 1:30
2.) WOD
3 rounds
25 Wallballs 20/14lb
25 Kettlebell Swings 2/1.5 pood
(5 burpee penalty if Wallball or KB is set down during reps)
3.) Aductor Smash

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Andy Glawe
10:48 RX
2 burpee penalty
19
0
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Anne Hoffman
10:23 1 pood kb
9
0
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Antonia Shanle
6:30
Lots of smashing of body parts. Thanks Grant and Wendy!
11
0
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Brooke Allen
8:22rx
13
0
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Cellie Apineru
9:30 Rx
11
0
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Charlie Spry
9:57 rx was a poor choice
21
1
'It's so damn hot. Milk was a bad choice!'
Lindsey Koehler
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Cole Cravillion
10:38 rx
9
0
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Grace Adler
Rowed 5K
10
0
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Grant Soletski
Rowed 1hr 14454m
1
0
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Jamie Kemen
8:31
(35# kb), rx weight WB
14
0
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Jeff B
8:08 rx
KB to eye level
17
0
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Jessica Broekman
8:09 35# kb
Subbed v-ups for wall balls
13
0
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Lindsey Koehler
145# | 12:13 Rx
@ RD during Yanas gymnastics. 5x3 back squats (3 sec pause). Chloe Row 500m, 21-15-9 BJ, KB swings, burpees 500m row.
9
0
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Lyndsey Ryan
6:50
10#wallball/ 12kg kb
1
0
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Marcie Kyllonen
6:59 Rx
Woof!!
12
0
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Mary Stueber
9:31 14# WB 1 rd/10# 2 rd. 35# KB - Clean Freaks club meeting Tues night 7:30p. Info posted on the door at the box
16
0
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Matthew Luepke
8:45
14# wb, 53# kb
17
0
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Michelle Johnson
7:47 Rx
18
0
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Nick Burgraff
6:55
4
0
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Pauly VanderKelen
7:39
Forearms go boom.
1
0
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Robin Mueller
7:38
10#wb, 35#kb
18
0
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Ryan Froelich
10:28 (53# KB)
18
2
Whoa thats a heavy wallball ;)
Charlie Spry
Whoops - I meant KB!
Ryan Froelich
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Scott Adler
8:46 (16# wb, 53# kb)
(2) 5 burpee penalties on kbs
15
0
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Steve Broekman
6:32 Rx
10
0
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Ted Kemen
6:53
53# KB
19
0
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Theresa Rosenquist
9:02 (10 burpee penalty, 8:01 w/o)
HSW prog @ wall 25-30 sh.taps ea, EC: 15 EMOM ea: Snatch @#70 Cl/Jk @#90
1
0
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Tom Schmidt
7:37
15
0
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Troy Foley
6:18 Rx
16
0
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