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Monday, November 24, 2014

WOD 141124

So I'm back and I can't wait to get back to regular life. Basic training was tough both mentally and physically but so is life, right? I would like to thank all of you for your letters while I was away. I got over 200 letters and did many push-ups whenever it was mail call but they were worth it. Your letters really helped me get through my days. I wrote as many letters back as I could but if you didn't receive one from me it was because the last 4 weeks of basic were non-stop training/cleaning but I have not forgotten your kindness to take time out of your day to write me. I will be pulling you aside and giving you a hug so be prepared! Anyways, I want to thanks Justin and the rest of CFGB's coaches for making my gym better than I left it. That shows me they love this place just as much as I do and that is what separates us from every other gym in the world. I am back and committed to making you better humans so let's get to work! Thanks again to all of you that supported me and my family.
December On Ramp begins in 1 week- You want the best? Just come and see us, we will make your goals reality. Call or stop in anytime.

1.) 15 minutes L-sits/Handstand walks alternating every 1:30
2.) 50-40-30-20-10
Wallballs 20/14lb
Ab mat Sit-ups
Double-unders
3.) Snatch 15 reps @ 70%
4.) Clean & Jerk 15 reps @ 70%

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Alex Peterson
12:46
185 snatch205 C&J
10
1
Flyin!
Ty Krueger
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Alyssa DeNoble
17:57
18
0
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Ashley Peterson
13:14
Extra credit
5
0
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Bill Hoisington
26:00 16WB,
1 Min DU then singles, up to 14 DU
17
0
Cancel
Brooke Allen
22:18 Rx
16
0
Cancel
Charlie Spry
19:29
Ec 145/185
20
0
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Eric Johnson
23:21 RX
18
0
Cancel
Grace Adler
24:31 rx
barf
17
0
Cancel
Jake Plennes
14:58
13
0
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Jamie Kemen
19:19
10#WB
18
0
Cancel
Josh Rolfing
17:56 Rx
17
0
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Justin Peterson
13:55
14
0
Cancel
Kimberly Nault
19:25 Rx
Worked up to 155# C&J, up to 105# Sn
13
0
Cancel
Krystal Lowney
19:29
10# wb through 50s and 40s until Justin kindly switched it for a 14#...DU cap.
18
3
:)
Alyssa DeNoble
Haha. You know you can never go back now:)
Anne Hoffman
Oooo, Anne's right!
Mary Stueber
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Lindsey Koehler
20:55 Rx
6
0
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Liz Goetz
16:47
10# WB
3
0
Cancel
Marcie Kyllonen
16:53 Rx
Snatches 60#
9
0
Cancel
Mark Davis
21:29
10#wb/du caps
18
0
Cancel
Matthew Luepke
20:32
DU capped each round, rx WBec snatches @ 95#c & j @ 125#pull up practice
16
0
Cancel
Michelle Johnson
18:50 Rx
Snatches - 65/70/75#
18
0
Cancel
Nate Hall
19:10 RX
EC 95# snatch balance work. Shoulders didnt feel good.
18
0
Cancel
Pauly VanderKelen
14:32
Snatches 145# / C&Js 185#
3
0
Cancel
Ryan Froelich
21:21 Rx
19
0
Cancel
Sal Bertuglia
21:03
DUs still need work
18
0
Cancel
Sylvia Christensen
🤜🏽🤛🏽
0
0
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Ted Kemen
17:03 Rx
19
1
Nice job today.
Brooke Allen
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Theresa Rosenquist
Hes Back!!!
Rest Day w/ ROM, light skills, & voodoo floss. 3x{MU prog/25 GHB.ext/KB sh st/25 GHSU + L-sits/HSW skilz.
11
0
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Tom Schmidt
15:03 Rx
15
0
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Troy Foley
18:39
12
0
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Ty Krueger
13:09rx + Extra Credit
Nice to meet ya Grant!!!!!
12
1
Would've been fun to go head to head!
Alex Peterson
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