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Tuesday, September 8, 2015

WOD 150908

Ok, so back to work now for everyone. Summer is officially over and it's time to start planning on getting ready for the Open. I understand everyone does not have intentions to be the CrossFit champ but since you're here anyways you might as well train like one:) The gym will be all set up in the next few weeks so all the construction will be out of our way. The showers are being worked on today and God willing they will be done today too. CrossFit Kids and Teens will kick off Wednesday night starting with Kids at 4:15pm and Teens at 4:45pm. If you have not signed your kids up or would like to see if the kids like it please feel free to bring your kids to class. If they enjoy themselves you can get them signed up. Besides that, I wish you all a great Tuesday!

1.) 17 minute AMRAP
15 Power Snatch 75/55lb
25 Double Unders
2.) 21 reps to work up to a heavy double Back Squat
*3.) 5 rounds
10 Handstand Push-ups
15 GHD Sit-ups
5 Strict Press
15 Hip Extensions
*4.) Every minute on the minute for 20 minutes 1 Clean & Jerk @ 70%

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Alyssa DeNoble
8+12 power snatches
Up to 175#bs double. 3 rds of extra credit.
18
2
copy cat
Jason Nobles
copy cat
Jason Nobles
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Andy Glawe
3+17du
275# bsx2
19
0
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Anne Hoffman
4rds +12snatches rx
175# double BS 185# once
8
0
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Ashley Peterson
9+3 snatches
I would have gotten 10 rounds, but Jake made me go slower to breathe for some reason!
0
0
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Brandi Binsfeld
5 rounds + 2 ps
135# BS X2
13
0
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Brooke Allen
6rds+15ps Rx
140# double BS
20
0
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Cassie Christianson
7 + 8 snatches
Up to 170# bs
10
0
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Cole Cravillion
7+ 6 dus
time cap on dusUp to 365# bs
20
0
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Erin Buntin
9+9sn RX
up to 220# BS
13
0
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Grace Adler
7 + 11 hang power snatch (rx weight/snatch from hang). 175# double BS.
nursing sore back
15
0
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Jason Nobles
8 + 12 Rx
Hatch squats, smolov jr. shoulder press and wod
16
0
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Jim Koehler
5rds + 15 ps.
285# bs doubles.
19
0
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Jordan Heider
finished 7rds exactly
SN 55#, BS 155#x2
17
0
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Kayla Duchateau
10+4snatches
14
2
Coming back Baby!!
Theresa Rosenquist
Coming back Baby!!
Theresa Rosenquist
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Krystal Lowney
4+ 6 snatches RX!
DUs took more than 1:00 cap but I got them:) DUs and snatches...its a miracle I even showed up today;) 155# BS double.
20
2
Nice!
Mary Stueber
Nice!
Mary Stueber
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Laura VanderKelen
6 rds + 5 pwr snatches rx
Up to 155# back squat double
21
0
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Lindsey Koehler
9+4 PU
Partner Bradshaw w/ mom at RDCF. 1 ab mat. But got some HSPU without a mat, too! :)
1
0
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Liz Goetz
6 + 2ps
165#
1
0
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Marcie Kyllonen
8+5 power snatches
bs up to 115#
11
0
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Mary Stueber
3+9 DU
Did all the DUs finally! Still need lots of practice :-) 190# BS Double
21
2
I will trade you double unders for your thruster abilities.
Rebecca Smith
I will trade you double unders for your thruster abilities.
Rebecca Smith
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Michelle Johnson
6+20DUs
Up to 210x2 BS
21
0
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Nate Hall
7+21 rx
Light back squat work
21
0
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Pauly VanderKelen
10 + 8 snatches
335# HBBS double / 20min. C&J EMOM: 15 @ 205#, 5 @ 215# / 5 rounds of extra credit complete, strict -> kipping HSPUs, strict: 10,5,3,0,3, strict press weight @ 115#
0
0
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RaLinda Lamberies
6 + 4ps rx
140x2 bs4 mi run
11
0
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Rebecca Smith
6rnds +12ps :-)
Up to 195 backsquat
21
0
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Scott Herber
Not many - lots of du frustration
up to 275 double. Had to leave before 21 reps
4
0
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Steve Schaefer
7rds + 10 ps
295x2 bs
16
0
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Theresa Rosenquist
11 + 20 DU (Super scld!!)
#5 PVC (Coach wouldnt budge & let me use even #15!! Man! Hes tough!!) 5x{10 PU/15 GHSU/ME HSH/15 GHBE
19
4
Just a reminder that a month off the barbell not only healed me but gave me a 15# C&J PR ;)
Ty Krueger
Im trying! 1 week down, 3 to go. =D
Theresa Rosenquist
Im trying! 1 week down, 3 to go. =D
Theresa Rosenquist
Just a reminder that a month off the barbell not only healed me but gave me a 15# C&J PR ;)
Ty Krueger
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Todd Rocheleau
6 + 6 DU
285 BSExtra credit 170 lb clean and jerk for 20
18
0
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Ty Krueger
9 + 12 snatches
That was a sticky one this morning
18
0
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