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Tuesday, March 12, 2013

WOD 130312

2013 CrossFit Games Open as of WOD 13.1
Notables
Ashley Vanboxtel 1st Regio
Jake Roberts 9th Region
Garrett Lowney 29th Region
Team CrossFit Green Bay 8th Region
The competitors board is up. Your scores are posted as well as your ranking within the box. Top 3 males/females not going individual will compose our regional team pending we make it. Example: Grant took 6th in 13.1, so he receives 6 points, 13.2 he finishes ahead of Jake P. (again) in 5th this time so he gets 5 points. Lowest totals after the last WOD will be our members of Team CFGB.
We will also be creating a B Team, C Team, D Team and so on for all remaining competitors with the intention of training with the A Team to get them prepared for Regionals. More details will be provided as this process progresses
Top 48 Individual male/female and Top 30 Teams in region qualify for regionals the last weekend in May in Chicago
Competitors eat clean. 100% clean! You want the machine to run at full throttle then you gotta feed it top fuel
Keep kicking ass and paying attention to those details.

1.) 7X1 3 First Pulls 1 Hang Snatch – heaviest possible, rest 60 sec
Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Do not let the BB rest on any portion of the leg before the Hang Snatch
2.) WOD
10 minute ascending round AMRAP of
3 Hang Clean to Thrusters 135/95l
3 Burpee Box Jumps 36/30
3 C2B Pull-up
6 Hang Clean to Thrusters 135/95l
6 Burpee Box Jumps 36/30
6 C2B Pull-up
9 Hang Clean to Thrusters 135/95l
9 Burpee Box Jumps 36/30
9 C2B Pull-up
12
Extra Credit
1a) 3X10 Strict T2B- rest 60 sec
1b) 3XME Nose & Toes Handstand Holds – rest 60 sec
Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall

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Ashley Peterson
15:12/15 Thrusters
115# snatch
22
0
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Becky Smith
14:6/12 thrusters
65#thrusters.75#snatch
11
0
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Ben OHeran
8:2/12 BBJ
125lb Snatch. Thought it was 3 position snatch
8
0
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Bianca White
18:9 + 8/12 thrusters
Scaled. 65# clean thrusters, band on pull-ups.
8
0
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Brian Toole
19:3/12 thrusters 115#
115#snatch work
2
0
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Brooke Allen
15:3 of 9 pull ups
85#, 24'' box, pull ups/85# Hang snatch
16
0
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Cassie Christianson
13:7/12 bbj 85#
75# snatch
2
0
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Cellie Apineru
18:8/12 thrusters 65#
Red band PU/scaled box jumps after 1st 3/75# snatch
2
0
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Eric Hansen
14:6/12 thrusters
30 inch box 135# chestish to bar...140 snatch (PR)
6
0
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Eric Johnson
24:3/12 squat cleans at 135
sub strict pullups for C2B
10
0
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Erin Buntin
14:9/12 Thrusters
85# - my excuse for not RX was I had to go back to work and didn't want to sweat a lot (fyi, i still did). 85# snatch too.
10
1
This made laugh. Maybe slow your roll on your box jumps gal.
Kacie Griffin
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Heather Mae
20:8/9 Burpees, scaled
65# snatch PRNot my best I am not an early morning person when it comes to working out apparently.
9
0
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Inshirah Robinson
14:8/12 thrusters
8/12 thrusters at #75. Snatch work at #95 and I got my ass in the basement :-D
3
2
Good job with ur ass!:-)
Brooke Allen
Nice.
Tina Schmidt
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Jake Plennes
15:12/12 thrusters
155# snatch
4
0
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Jenny Duchateau
3:9/9
Scaled + red/blue band, 45# snatch
2
0
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Jeremy Dashnier
14:7/12 Thrusters
145 Snatch
15
0
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Jim Tschampl
14:4/12 Thrusters
145 Snatch. 155 (F)
2
0
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John Krohn
14:2/12 thrusters
10
0
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Justin Peterson
6:12/12
(Pistols, burpee box jumps, HSPU)
2
0
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Kacie Griffin
8:4/12 c2b
Mod home WOD: hspu for thrusters.
2
1
fyi, Justin will be buying a blow dryer for the box :)
Erin Buntin
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Kate Busch
41:3/12 thrusters #55 PU w/ band #45 snatch
7
0
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Kayla Duchateau
17:6/12 thrusters rx
95# snatch
6
0
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Kelly Runge
24:9 + 6 Thr Scaled/65#-24
Snatches stunk it up today!
12
0
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Kimberly Nault
14:9/9 PUs Scaled
Not proud of my workout today. Weak.
8
2
chin up, come back and kill tomorrow, its a new day :)
Erin Buntin
Thanks, Erin!
Kimberly Nault
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Kurt Koehler
7:9/9 c2b
2
0
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Michael Sausen
7:4/9 c2b
33 bj and green band. 135 snatch work.
1
0
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Michelle Johnson
8:7/12 BBJ
65#, 18# box, red band pu; 65# snatch
13
0
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Natasha Shanle
10:9/9 C2B RX
105# snatch pulls
15
0
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RaLinda Lamberies
8:4 mi run
In Puerto Rico :)
7
5
Have fun!
Kacie Griffin
Enjoy Puerto Rico!
Brooke Allen
Jealous!
Kelly Runge
If you're in the northeast: Verde BBQ. You're welcome.
Troy Foley
Nice!
Jim Tschampl
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Shannon Wescott
29:9/12 thrusters 65# thrusters
60# snatch, red band pu
12
0
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Steve Broekman
9:11/12 BBJ
17
0
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Steve Schaefer
17:2/12 thrusters Rx
12
0
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Tera Parker
17:9/12 thrusters rx
110# snatch
17
1
nice job!
Tina Schmidt
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Tina Schmidt
18:4/15 thrusters Rx
105# snatch
18
2
thanks tina! and a nice job to you as well:)
Tera Parker
also, I ate broccoli prior to the wod..I heard it has popeye-like results;)
Tera Parker
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Tom Schmidt
12:9/12 burpees
18
0
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Tony Aitkin
10:9/9 C2B Rx
135 SN work
14
0
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Troy Foley
15:11/12 thrusters
155# snatch
11
0
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