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Monday, November 2, 2015

WOD 151102

What are you waiting for? No more excuses. Get back to the gym and make your health your number 1 priority.

1.) EMOM 5 Back Squats @ 65% for 5 minutes. Do not rack the barbell between sets.
2.) 21-15-9
Unbroken Thrusters 115/85lb
Run 400m
Note: Resting in front rack or overhead is permitted.
3.) Snatch 3 x 2 @ 65% / 2 x 2 @ 70% / 3 x 1 @ 75%
4.) Snatch Balance 5 x 3 @ 65%
Note: Percentage for Snatch Balance is based off of your 1RM Snatch
5.) 5 rounds
10 Strict Toes to Bar, 5 second decent
10 Weighted GH Raise

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Amanda Zeamer
12:00 45# thruster, 95# bs (didnt rack) all extra credkt done
6
0
Cancel
Anna Schumacher
9:54 rx
8
0
Cancel
Anne Hoffman
14:46 @65#
135# BS that was mental
7
0
Cancel
Brandi Binsfeld
15:00 65#
(For the 15 rep round--did 11 thrusters and dropped then 10 then dropped then did 5 more). BS 105#
15
0
Cancel
Cole Cravillion
11:01 rx
Bs 270#
14
0
Cancel
Garrett Lowney
7:51
17
0
Cancel
Grace Adler
9:54 (65# 21-15, 75# for 9); 115# BS
Jackson - 9:13 65#; 105# BS
10
0
Cancel
Jason Nobles
13:22
14
0
Cancel
Jim Koehler
9:59
95# thrusters. Row 500 vs run. 205# bs rx
14
0
Cancel
Krystal Lowney
9:56 55#
115# BS, didnt re-rack, that was painful.
17
0
Cancel
Liz Goetz
10:05ish 65#
105# BS (unbroken)
14
0
Cancel
Marcie Kyllonen
9:02 65#
95# bs...didnt re-rackup to 65# snatch
15
0
Cancel
Pam Bozec
11:12 55#
105# BS( unbroken);5 rds T2B/GHD raise work
14
0
Cancel
Pauly VanderKelen
9:27
5x5 HBBS @ 250# did not re-rack / thoracic spine mobility
0
0
Cancel
Ryan Froelich
Not sure on time (75# T)
155# BS (broken)
15
0
Cancel
Sylvia Christensen
10:55 rx
All ec done
10
0
Cancel
Theresa Rosenquist
10:00 (scld)
#20 DB Thrusters/2:05 Bike (focus on pull - #CTFC!), #115 BS!! =D
15
0
Cancel
Tina Schmidt
Bench press 5x5 @ 115# then 3 RFT: 10 snatches (85#)/12 ring dips/14 T2B
Crossfit Mousetrap
17
2
Hey I'm going there soon too!
Jason Nobles
Hey I'm going there soon too!
Jason Nobles
Cancel
Tyler Shaw
9:32RX
15
0
Cancel
Yvonne Otero
10:34, still rehabbing - went REALLY light
35# BS, 15# thruster, row vs run
14
0
Cancel