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Tuesday, March 5, 2013

WOD 130305

Great On Ramp class. Pay attention you’re going to learn a lot.
Our team is all up for the 2013 CrossFit Open. Click the link, lay down your 20 bucks and see where you stack up against the world!

1.) Front Squats: 5X3 @ 75
2.) WO
3 rounds for total reps of
1 min ME Front Squats 135/95l
1 min ME HSP
1 min ME KBS 24/16k
1 min ME Pull-up
*Rest 1 minute after each round
Notes: HSPU should be performed with an ab-mat between 2 45# plates for men, and 2 25# plates for women

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Akhmim Jones
16:160 Rx / 185# FS
8 HSPU...TOTAL!
18
0
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Amy Zynda
3:156
55#/GB pull-up/2 then 3 mat75# FS 5x3
14
0
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Andy Glawe
15:121, 2 mat hspu
155# front squat
13
0
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Ashley Peterson
6:297 RX
190# FS
25
5
It was close...you only beat me by 144 reps.
Mike Rusk
Awesome job!
Brooke Allen
Ha Mike
Justin Peterson

Troy Foley
Troy, your comment says it all!
Jim Tschampl
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Ben OHeran
6:220 Rx
185 Front Squat
13
0
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Brooke Allen
25:140, Rx weight, 2mat HSPU
First wod without a resistance band on pull ups!:-) 105#FS
19
2
Gr8 job, Brookie!
Jamie Kemen
Nice !
Leah Bergstrom
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Cassie Christianson
7:197 RX
135# fs
0
0
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Cellie Apineru
3:159
135# FS red band 2 mats rx wt
7
0
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Eric Hansen
9:170 1 mat
165 FS
10
0
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Heather Mae
22:152 (75# fs, 2 ab mat)
75# FS
8
0
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Jamie Kemen
10:131/105#FS
RX weight, 2 mats HSPU. those need work.
17
0
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Jenny Duchateau
12:115, 90 # fs
red/blue band, 70# fs, could not get into handstand!
2
0
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Jeremy Dashnier
16:189 Rx / 185# FS
I think I wrote 229 for the WOD on the board? Math not so good today.
13
0
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Jim Tschampl
6:167 Rx
185# Front Squat
1
0
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Jonathan Powers
6:241 Rx
145# front squat
9
0
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Justin Peterson
14:226 Rx/230# FS
Totally screwed up my strategy for this WOD
15
0
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Kacie Griffin
3:207
Burpees for fs; jumping lunges for Kbs. 5 mile bike warm up; cool down 3 rds 1 min wallsits 1 min planks, 3 mile bike.
4
0
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Kate Busch
21:176/PU w/bands/#65 FS
10
0
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Kayla Duchateau
13:214 2mat HSPU
160#FS
7
0
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Kimberly Nault
11:134/ 105#FS
Rx weight, 2 ab mat HSPU, no band for pull ups!
5
0
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Laura Schmidt
11:185/145# fs
Pull-ups were bad news today
17
0
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Liz Goetz
25:146 75#/2mat/36kg/no band
90# FS
0
0
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Mark Davis
43:188 FS75 modHSPU 2 mat PU Blueband KB 16kg
14
1
welcome back!
Tina Schmidt
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Michelle Johnson
25:202 - 95#/2 mats/red band
105# FS
11
1
Holy cow, muscle woman!!! Nice job!
Shannon Wescott
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Mike Rusk
11:153, 2 mats
165# fs
15
1
You will catch that Ashley girl next time Mike :)
Kacie Griffin
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Natasha Shanle
14:131 Rx/135# FS
3 ab mat HSPU
11
0
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RaLinda Lamberies
17:142 rx#/2mat hspu
115# fs
5
0
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Ryne Koehler
14:186 Rx/200# FS
1
0
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Shannon Wescott
35:159 65# FS, 2 mat HSPU, Red band PU
75# FS
12
0
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Steve Broekman
7:200 Rx
215# FS
13
0
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Steve Schaefer
11:164, 2 mats
210 fs
15
1
Nice FS today!
Brooke Allen
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Tera Parker
13:172 rx/1 mat
135 # fs
13
0
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Tina Schmidt
7:264 Rx
155# FS. AWFUL pull-ups....back on the goal board!
21
2
Still impressive!
Brooke Allen
Butterflies are on my list too!
Ben OHeran
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Tom Schmidt
3:241
215 squat
14
0
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Tony Aitkin
6:160 Rx
185 FS
18
0
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Troy Foley
3:185
215# FS
10
0
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