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Tuesday, May 14, 2013

WOD 130514

Show up if you want to learn something that is going to become daily habit just like the Burgener Warm up. Also, you’ve all pissed Ashley off so she already chose the skill warm up. I’ll give you a hint- we’ve got to start putting our equipment away (including myself:) because it is becoming a distraction as well as a safety concern. So get yours asses in and learn some important stuff, do a WOD, put your shit away and enjoy the fact that you made yourself a little better today. (Seriously don’t miss today!
Sweatshirts and sweatpants are now available to order in the retail room, the old kids room. We will be ordering soon so get your name on the list if you want something!

1.) Burgener Skill Transfer Exercises for the Snatc
2.) WOD
For time
50 Double-Under
30 HSPU (reg standard
20 TT
50 Double-Under
20 HSP
15 TT
50 Double-Under
10 HSP
10 TT
Rest 2:00 – then
3:00 to establish a 3RM OHS
*Notes: Use exact Regionals standards for this piece
Extra credit: (required for regional team
1) Every 40 seconds for 4 minutes
1 Power Snatch 2 Behind-the-Neck Push Presses @ 80% (lessen if shoulders are fatigued from the WOD
*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.
2) Every 40 seconds for 4 minutes
2 (touch and go) Power Cleans 1 Push Jerk @ 75% (lessen if shoulders are fatigued from the WOD

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Akhmim Jones
13:2 Rds + 40 DU
95# OHS
5
0
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Ashley Peterson
6:02
145# 3 RM OHS (2.5 squats at 155#)
19
2
Awesome Ashley!
Erin Buntin
Thank you for being you!!!
Jennie Campshure
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Cellie Apineru
9:15:00 Cap
2 mat HSPU 75# OHS
2
0
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Eric Johnson
26:15:00 cap. Got to 10 TTB.
HSPU off 24 box. 65# OHS...shoulder hasn't been tested in five months; I feel like a rookie.
8
0
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Erin Buntin
14:4?
First 30 HSPU RX, rest 2x1 PU - sore neck.
19
0
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Grace Adler
11:41
1mat; 75#OHS; 32 UB DU PR!
11
0
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Heather Mae
8:Time cap
2 rds + 40 Du's; 1 ab mat & 10 pound plate. 55# OHS
0
0
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Inshirah Robinson
14:Time Cap 15:00
Everything but 10 TTB! 2 ab mats! Yikes that was tough. 75# ohs - needs work unstable
2
0
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Jacob Spielbauer
8:14:58 Rx
135# OHS... Was great to see all of you. Grateful for the friends I have in my CFGB fam!
15
1
It was great to see you back at CFGB!!
Steve Schaefer
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Jennie Campshure
27:Finished 38 of the last DUs
2 mats + 5# plate. 70# OHS
5
0
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Jim Tschampl
25:13:30 one ab mat for HSPU
160# OHS
0
0
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Jonathan Powers
7:7:35 Rx
Did it in the school gym, but I'll see ya tomorrow!
11
0
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Kayla Duchateau
6:13:43
2 mat hspu 85#ohs
6
0
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Kimberly Nault
14:12:15 MOD WOD
Subbed Back Extensions for HSPUs, subbed V-ups for TTBNo OHS.Got my DUs back!
13
0
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Nick Long
23:15:00 cap (2rds+21du's)
85# OHS. Wasn't even close to finishing the wod in allotted time.
4
0
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Ryan Froelich
27:15:00 cap (4 TTB remaining)
1 mat HSPU; 135 3 rm OHS (PR)
15
0
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Sarah McKee
8:Time cap
10tbs left hspu from box
12
0
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Scott Adler
16:28
Mod HSPU, didnt OHS
1
0
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Shannon Wescott
25:14:00, 2 mat + 25lb plate
65# OHS- ran out of time
14
0
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Steve Schaefer
15:14:49 2 ab mats
135# 3 rm ohs
15
0
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Ted Kemen
15:00
2/10 hspu's / 115# OHS
15
0
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Tera Parker
26:12:07 rx/2 matts-sore neck
105# 3 ohs- ran outa time
13
0
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Tina Schmidt
28:5:26? Can't remember seconds
135# 3 rm OHS
22
3
Holy smokes!
Ted Kemen
Rocked it!
Erin Buntin
Sweet!!!
Jennie Campshure
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Tom Schmidt
7:5:26 rx
9
0
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Tony Aitkin
22:14:44 Pad n Plate HSPU
185 OHS
18
0
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