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Wednesday, December 3, 2014

WOD 141203

Do you stick around at the gym after the WOD? If you do, do yourself a favor and grab a partner to smash your quads, calves, lats or whatever needs smashing. Grab a few lacrosse balls and hit your shoulders, a band to work on those hips or once again whatever you need to work on what ails you. Don't ignore your body and don't ignore your mobility work. It will catch up with you and if you don't know ask. Every one of our coaches has gone through a mobility training, use them. That's what you pay us for to make you better!
Make sure if you see Tina today you wish her a Happy Birthday!
Have a great Wednesday.

1.) 15 reps Clean & Jerk @ HH 70-80%
2.) 17 min. AMRAP
25 Double Unders
25 Power Snatch 75/55lb
25 Burpees
3.) 15 Reps Snatch @ HH 70-80%
4.) ME Muscle-ups->ME Bar Muscle-ups

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Alex Peterson
4 Rd. 3 snatches
235 C&J
8
0
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Alyssa DeNoble
3+7 PS
10
0
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Andy Glawe
2+2 snatch
145 c&j
13
0
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Anna Schumacher
3 + 12 burpees
140-175# HH clean and jerks
12
0
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Anne Hoffman
2+ 14 snatches rx
85# clean/jerk
2
0
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Anne Holzem
2 + 3 DU
8
0
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Bill Hoisington
2+11 DU, 125# CJ
21 DU in row
12
0
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Cassie Christianson
2 + 5 burpees
95# c&j
9
0
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Che Ater
2rds + 6 snatches Rx
95# > 115# HH CJ and some handstand walk practice... I will get it!
3
0
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Grace Adler
3 rnds + 8 DU
95# cj
12
0
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Johnna Spry
2 + 8 snatches
DU practice, 55# snatches /75# C&J
3
0
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Josh Rolfing
3 rds + 25/25 snatch
165# CJ
13
0
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Kayla Duchateau
4+23snatches
skill work, I dont know, wasnt doing it right
6
0
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Krystal Lowney
2 rds + 16 DU
45# snatch first round, RX second round. Got all my DUs! (broken).
13
0
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Marcie Kyllonen
3rds+14burpees
Worked up to 90# cj
8
0
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Mark Davis
2 rds 65# dus need work
115 clean&jerks
14
0
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Matthew Luepke
2 rds + 21 snatches
145 c & j
11
0
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Michelle Johnson
3rds + 21 PS
85-100# C&J
12
1
Just in case I haven't told you, but I'm really proud of you. Esp lately - You are killin' it!
Theresa Rosenquist
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Nate Hall
3 + 20 PS
205 C&J
12
0
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Pauly VanderKelen
4 rds + 8 snatches
15 min. EMOMs: 205# C&Js / 165# snatches
2
0
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RaLinda Lamberies
2 + 7 burpees RX
85 - 100 CJ5 mi run
7
0
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Sal Bertuglia
2 rds + 10 DUs RX
115# c&j
11
0
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Scott Adler
3+ 5 burpees (75# cln/pp)
125# hhc, 45# oh holds, MU&dips after
11
0
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Shane Hanson
4rds + 18snatches
235# cj
12
0
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Ted Kemen
3+5 snatches
135# c&j
14
0
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Theresa Rosenquist
3 + 7 PSn
Cl&Jk @ #85-90.
14
0
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Tina Schmidt
4 + 25 DU
Blech.
13
5
HAPPY BIRTHDAY!
Che Ater
Happy Birthday!
Matthew Luepke
Happy Bday!
Alyssa DeNoble
Happy B'day!
Sal Bertuglia
Happy Birthday, Tina!!
Anna Schumacher
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Tom Schmidt
3 + 7 burpees
11
0
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