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Wednesday, April 30, 2014

WOD 140430

Last day of April and if all goes right it will warm up soon. Along with the change of weather is going to be a change in our programming…..well not really a change but more movements meant to help us continue to grow in our technical lifts and gymnastics. If you want to get better at this CrossFit thing you gotta show up no matter how intimidating the WOD is. When we do what we fear on a daily basis fear will cease to exist within you. I am leaving in almost 3 months to the day to basic training and I intend of having each and everyone of you prepared to dominate the world while I'm gone. If you've been away and want to get back to CFGB now is the time.
May On Ramp will start next Monday. If you would like to be a part of this please contact us today!

1.) Pressing Snatch Balance/Heaving Snatch Balance/Snatch Balance
2.) WOD
Row 60 cal.
3 rounds
10 Handstand Push-ups
10 Snatch 95/65lb
Row 30 cal.
3.) Achilles/Calf smash

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4 Fing ever Rx
15
2
Steve Schaefer, Ted Kemen, Rosa Francour, Cassie Christianson, Troy Foley, Ryan Froelich, Anna Schumacher, Andrea Lampinen, Antonia Shanle, Mary Stueber, Robin Mueller, Scott Adler, Lindsey Koehler, Pauly VanderKelen and Michelle Johnson
Waita finish that one out Crystal!
Antonia Shanle
If every word I said, would make you laugh, I'd talk 4EVER.
Lindsey Koehler
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Alex Peterson
9:24
13
2
Who's been putting jet fuel in your protein shake lately? Buckets...
Troy Foley
Haha these were not strict mind you. I still suck upside down.
Alex Peterson
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Alyssa DeNoble
No clue on time lol
DU instead of rowing
15
0
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Amy Zynda
14:48
3 mats, 55#
9
0
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Andrea Lampinen
16:40
Yuck, extremely poor form on my snatches... Ouch.
13
0
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Andy Glawe
18:48 I think
75# snatch, RX hspu
14
0
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Anna Schumacher
14:36 strict HSPU
20
0
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Anne Hoffman
17:18 55# 2 abmats
8
0
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Antonia Shanle
18:50
65# 2 ab mats
8
0
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Ashley Peterson
11:19
Strict HSPUs
15
0
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Brooke Allen
19:41 65#snatch 1 mat then 2 2nd rd
45#press 65# heaving & snatch bal.
21
0
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Cassie Christianson
17:08
1 mat 65#
9
0
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Charlie Spry
1428 1 mat
Only 2 rnds, running late
18
0
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Cole Cravillion
15:59
75# snatch
14
0
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Eric Hansen
18:08 Rx
19
0
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Grace Adler
14:00
55# snatch/2 mats
13
0
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Grant Soletski
15:14
9
0
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Jamie Kemen
1809
45# snatch, 1 mat 1 plate HSPUI GOT SOME KIPPING HSPU 2day!!!
20
0
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Krystal Lowney
18:44
45# snatch
18
0
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Laura Schmidt
15:56 rx weight
2 ab mats
14
0
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Lindsey Koehler
7 mile run (treadmill)
Distance PR (+2 miles).
3
0
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Marcie Kyllonen
12:39 55#
45# psb and ec
12
0
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Mark Davis
15:49 55#/2mat
55#snatches
16
0
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Mary Stueber
16:18 45#
Working on form.
18
0
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Michelle Johnson
15:20, 65#, 2 mats/ 1 mat + towel hspu
45#/55# press, heaving and snatch bal
18
0
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Natasha Shanle
22:51 rx #/25#plts & 1 ab mat, then 2, then 3
Thanks for the push guys.
0
0
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Pauly VanderKelen
10:54
The skill work was fun!
1
0
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Rebecca Smith
17:28
9
0
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Robin Mueller
15:22, 40#S, 3 mat
45# snatches
17
0
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Rosa Francour
16:41
55# snatch, 2 ab mats
11
0
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Ryan Froelich
14:55 strict HSPUs
20
0
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Scott Adler
13:01 65#
10 dl, 10 hang cleans, 10 ohs vs snatches Hspu from boxes
4
0
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Steve Kaster
15:02. 95#, 15 x 3 mod pushups using box
Thanks T ! Nice job
16
1
pleasure! Thx!!
Theresa Rosenquist
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Ted Kemen
16:25
75# Snatch
20
0
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Theresa Rosenquist
17:04? 17:34? rxd
I guess I have to take the slower one if I dont remember. Skills Transfer: PSB: #35, HSB & SB: #45
16
0
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Tina Schmidt
14:02 strict HSPU
Working on my reverse handstand walks (I.e. The correct way)...aint pretty ;)
15
0
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Tom Schmidt
9:52 Strict Hspu
22
4
That's fast!
Ryan Froelich
You and your hand stand push ups!
Che Ater
Very nice!
Tina Schmidt
Sorry about upsetting your dog...glad you are mobile though
Laura Schmidt
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Troy Foley
13:21 Rx
Went a leeeetle too fast on the first 60 calories...
19
1
You were crazy fast!
Krystal Lowney
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