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Friday, November 13, 2015

WOD 151113

Our bud Chachi is coming to town today. If you haven’t all seen it yet he was so kind to make us a video for our Veteran’s Day workout for which we raised a lot of cash thanks to the sharing of his message. Anyhow I hate when he comes to the gym and does his own workout but I understand due to his traveling rockstar life! 

Today, we are going to do Chachi’s workout and let him enjoy a class instead of training alone. So calling all you big boys and girls there’s a showdown at 12:30 tomorrow! He is going to try and make it there by 12:30pm class so get in and let’s show him how a class is done!

0:00-0:15 Snatch BB cycle (3 of each ext,high pull,power snatch,overhead squat and duck walk (5 forward 5 back))/10 cal row/10m inchworm, take your time in this warm-up, mind on movement but do not stop moving for 15 minutes. 

0:15-0:28 Snatch build to a heavy single 

0:28-0:41 Clean and Jerk build to a heavy single 

00:41-00:54 Front Squat 5-4-3-2-1, all set heavy 

00:54-00:55 transition to rowers 

00:55-1:00 AMRAP 5 
1k Row 
Max Wallballs in remaining time 20/14lb

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200# fs pr / 16 wb
We won't talk about the other stuff
12
0
Erin Buntin, Yvonne Otero, Michael Green, Pam Bozec, Sylvia Christensen, Matthew Luepke, Liz Goetz, Jim Koehler, Anna Schumacher, Nate Hall, Theresa Rosenquist and Pauly VanderKelen
Cancel
Amanda Zeamer
55sn, 105 pr c&j, 85, 90, 95, 105 fs and pr, forgot time on rower but 10 wb
19
0
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Andy Glawe
145 sn, 205 c&j, 255 fs
No PR's today
19
0
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Anna Schumacher
155# snatch/210# c&j/245# FS PR/10 wall balls
14
0
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Bill Hoisington
125 PS/ 185 CJ/245FS/ 4 WB
20# PR CJ15# PR FS
20
0
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Brandi Binsfeld
55# snatch. 110 CJ PR, 125# FS PR
1000m & 4 wall balls
17
0
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Erin Buntin
120#SN, 145#C&J, 210#FS
16WBS @ 16#WB
11
0
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Grace Adler
95# sn/130# CJ/175# FS/8 wb
Sam: 65#/115#/125#/11wb. Jackson:115#/165#/175#/20wb. Adler kids are back!
8
0
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Jake Plennes
34 WB
SN: 210 pr - C/J: 255 pr - FS: 290 pr
5
0
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Jim Koehler
135 SN. 205 c&j. 275 FS pr. 15 wb
15
0
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Jordan Heider
55# sn/115# CJ/145# FS/7 WB
CJ and FS felt good today, but the SN were terrible.
17
0
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Justin Peterson
225 snatch/275 c&j/Up to 325x3 then ran out of time/41 Wallballs
18
0
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Liz Goetz
85# sn, 120# cj, 155# fs, 16 wb
jerk and fs were PRs
5
0
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Marcie Kyllonen
65# snatch/105# cj/130# bs/10 ghds
sub ghd's for wb's
9
0
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Mary Stueber
95# Sn PR, 130# C&J PR, 140 FS, 855m row
132# C&J too ugly
22
0
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Matthew Luepke
135# Snatch, 165# C&J, 240# FS (pr) 14 wb
10
0
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Nate Hall
175# snatch/255# c&j/335# fs/6 wall balls
10# fs pr
18
0
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Pauly VanderKelen
205# snatch / 255# C&J / FS: 245,255,265,275,285,295(Fail) / 1,000m in 3:27 / 41 WBs
Power cleans from yesterday's programming: 185,195,205,225# / Nearly got a PR power clean double @ 225#...next time
0
0
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RaLinda Lamberies
80/120/125/13 wb
16
0
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Scott Herber
155 snatch 215 C&J 255 fs
35 wall balls
6
0
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Sylvia Christensen
110 sn, 140 cj, 145 fs, 16 wb
12
0
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Theresa Rosenquist
Sn:#70(tech!!!), Cl:#115, FS:#145 1k:4:18 + 5WB(#14)
Post: 3×{hammy rehab/HS/GH-HE&SU
15
0
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Todd Rocheleau
Form work on snatch, 245/clean, 225 jerk/press(ugly), front squat, stopped at 255, back was wrecked from the ugly jerk
25 WB @ 25#
14
2
I'll still be doing arm curls
Todd Rocheleau
You need the wkd to recover my friend!
Brandi Binsfeld
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Yvonne Otero
50#sn/ 65# c&j/ 75# fs / 1 WB
I used the big girl bar again today!!! yay! Thank you for your help Justin!
16
0
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