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Thursday, September 25, 2014

WOD 140925

Pay no attention to the people who say 'it can't be done'. You never want to fail because you didn't work hard enough. Work your butt off. When you're out there partying, horsing around, someone out there at the same time is working hard, someone is getting smarter and someone is winning. Just remember that. -Arnold Schwarzeneggar
On Ramp starts October 6th. Stop placing your health on the back burner and come learn what real nutrition and fitness can do for your body. We promise you will learn something every day you come into our facility and leave feeling more accomplished than you have ever imagined. Whether you want to lose weight or reignite that competitive fire inside, we are the gym for you.
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1. 8 min EMOM
3 Position Clean 1 Split Jerk
(Shoot for about 60%)
2. 20 Minute AMRAP
20 Unbroken DU (If you break do 5 burpees immediately, then finish the remaining DU)
5 Ninja Roll Ups (Scale by using hands, or if needed scale to sit ups)
10 Calorie Row
*3. 5×5 Snatch Pulls
Work up to 105% 1RM

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4 mile run
Then krav maga, like ninja training?
3
0
Theresa Rosenquist, Pauly VanderKelen and Matthew Luepke
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Andrea Agen
6 rounds plus 5 ninjas
65# c&j, one unbroken du round
10
0
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Andrea Lampinen
7 rounds
30 penalty burpees
9
0
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Andy Glawe
6rds,
125 c&j emom
11
0
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Ashley Peterson
12 rds + 3 pistols
130# cl& j
7
0
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Eric Hansen
11 + 19 DUs 10 burpees
7
0
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Erin Buntin
Lurong #3 - 267 (L3)
85# Cleans
16
1
Nice work! Glad you made it! :)
Nate Hall
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Jeremy Dashnier
10 rounds 0 Burpees
135 3 POS
11
0
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Johnna Spry
6 rds + 3 ninjas
Burpees every round55# cleans
4
0
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Josh Rolfing
11 rounds...i think. 4 rounds with Burpees
155 CJ
11
0
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Justin Peterson
15+20 DU
165# C&J
5
0
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Mark Davis
5rds + some dus/burpees every round
85# C&J
12
0
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Mary Stueber
6rds + 5 burpees, 65# C&J
Break in the middle for a jump rope replacement. In the past I so would have cherry picked this - DU and Cal row in the same WOD - ugh.
14
0
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Matthew Luepke
96 reps
Lurong 2 lvl 1
10
0
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Michelle Johnson
9 rds + 3DU; 85# C&J
5/9 rds w/ burpees (but SO close each time!)
14
0
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Nate Hall
155#/9rds + 20 DUs
4/9 rds w/burpees
13
0
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Pauly VanderKelen
14 Rds
8 X 4 HBBS @ 300#
2
0
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Rebecca Smith
8rds + 5RU
85#CJsNo Burpees....AT ALL! BOOM!Looked drunk trying to get up from Ninja RUs though.
11
1
Great job!!
Mary Stueber
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Robin Mueller
7 rds w/ lots of DU attempts & burpees
75# C&J
12
0
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Scott Adler
10+7 cal (used hands)
7
0
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Steve Schaefer
10 rds w/ 5 sets of burpee opportunities, 135 c&j
14
0
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Theresa Rosenquist
Rest Day
2
0
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Tina Schmidt
13 + 5 DU
125# cleans
11
0
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Tom Schmidt
13 + 1 Ninja Thingy
165 clean
3
0
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Ty Krueger
13 rds + 3 Pistol Roll Ups; 205# C&J
12
0
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