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Saturday, November 7, 2015

WOD 151107

Please join us for our weekly free community workout at 8:15am 

Attention all area CrossFitters: On November 11th, Veteran’s Day we will be hosting the Three Wise Men Veterans Tribute WOD at 7:30pm. Starting at 7am the 4th Hooah WI Chapter will be Rucking 22 miles to raise awareness and to raise money towards Veteran Suicide. After the Ruck everyone is invited back to CFGB to watch how CrossFit Honors Veterans. Cost is $22 and we ask you to raise another $22 from your family, friends ad coworkers. All proceeds will go to the 4th Hooah WI chapter a non profit organization. After the WOD hang out and enjoy a few refreshments. Contact us with any questions.

 
Have a great Saturday!
1.) 15 minutes to establish 1RM Snatch

2.) 15 minutes to establish 1RM Clean & Jerk

3.) Every 3 minutes for 15 minutes
Sprint 100m
7 Deadlift 315/225lb
5 Muscle Ups

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Alyssa DeNoble
155# DL, 1mu each round & 5 burpee pu
Up to 105# snatch no pr
6
0
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Anna Schumacher
Completed rx
No Prs
4
0
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Matthew Luepke
Free WoD w/ Lillian
Oly practice with 915
9
0
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Pauly VanderKelen
5 rds of 12 hip extensions & 25 sledgehammer swings in 10:45 from 151104
5x5 front squat @ 225# / 5x4 stict press @ 135#
1
0
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Ryan Froelich
185 DL / 13 MU
190 CJ (PR)
8
1
You had that last MU, someone just walked in front of you and shortenedyour last kip swing and threw you off just a tiny. Great job today!
Theresa Rosenquist
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Theresa Rosenquist
5 of 5 (scl'd)
#185 DL, band asst MU/Dips but did run!!! (not slog, jog, or shuffle --- RUN! =D ), #90 Sn.
7
0
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