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Saturday, December 13, 2014

WOD 141213

It's been a little over 4 months since I've been able to coach the free class and I couldn't be more excited. There will be laughter (mostly from me), tears (mostly….ok all from you) and lot's of sweat. It's going to be a hoot! So come and say hi, I've missed all you regulars of the the Free WOD.
On another note we have CFGB gift certificates for you to fill your loved ones stockings. Give the gift of badassery this holiday season!

1.) 30 minutes to find 1RM Snatch and Clean & Jerk. No more than 3 misses per lift.
2.) 10 Minute AMRAP
1 Rope Climb
15 Abmat Sit-ups
15 Tuck Jumps
3.) 3x ME UB GHD Sit-ups
Once you pause movement, rest 2 minutes and repeat

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Bill Hoisington
2 mile run
3
0
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Che Ater
Free and lifting
145# cj pr
3
0
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Mark Davis
5 rds
120# snatch PR with one head boink!
6
0
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Matthew Luepke
5k run
Hey its not going to be 40 degrees all winter!
5
0
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Pauly VanderKelen
7 Rounds
265# C&J (10#PR!) / Snatch position work / GHDs complete
1
0
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Shane Hanson
Free class
230# snatch pr
8
1
BOOM Thata kid!
Ty Krueger
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Theresa Rosenquist
Pilates and ---
Watched lots of awesomeness this morning! Everyone pushed themselves this morning. Lots of good work going on!!
1
0
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