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Saturday, December 21, 2013

WOD 131221

Pilates 7:15a
Free Class 8:15am Everyone is welcome even your guests visiting for Christmas.
Regular WOD 9:15am & 10:15a
January On Ramp begins Monday, January 5th 2014. Talk to a coach after the free class if you’re interested in joining.
Happy Saturday

1.) 30 minutes to find 1RM Snatch and then Clean & Jerk. Chart your course and do not use over 10 reps per lift excluding your warmup bar work. First 2 loaded reps can be doubles or triples. Clock will start 10 minutes into class and session will conclude exactly at 30 minutes. Manage your time
2.) WOD
150 Wall Ball
90 DU’
30 MU’
12 minute cap.

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23:pilates, free, 9:15 WOD
Free with Rosa 17 rds; 90# sn PR; 130# cj PR; WOD thru 60 DUs
9
0
Charlie Spry, Marcie Kyllonen, Krystal Lowney, Theresa Rosenquist, Jamie Kemen, Tom Schmidt, Kayla Duchateau, Natasha Shanle and Anna Schumacher
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Andrea Lampinen
21:Pilates with Shawn :)
6
0
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Andy Glawe
9:Free WOD
W/Lindsay Glawe
6
0
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Anne Hoffman
36:CFAppleton 12 days/Xmas WOD 39:20 RX
3
0
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Ashley Peterson
21:150 wb, 90DUs, 20 MUs
0
0
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Charlie Spry
8:6/30 mmu
16# wb. Snatch 160. After FS 265 PR.
6
0
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Christian Stueber
175:North River CrossFit (Chicago, IL): Partner WOD: 10 Rounds each, rest while partner works, 5 WBs @ 14
7
0
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Garrett Lowney
11:255 (15MUs)
2
0
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Jamie Kemen
15:Free WOD 17 rds
3
0
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Krystal Lowney
17:Got thru 42ish DU
55# snatch-10#PR (I've been avoiding snatches for awhile).
6
0
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Marcie Kyllonen
25:Time capped at 5 mod mu's
C&J work... Thanks Jake and Ashley!!!
6
0
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Mark Davis
17:10 du 105 snatch
6
0
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Michelle Johnson
18:Pilates + Free WOD
W/ Wendy - 22rds+6sit ups
7
0
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Natasha Shanle
24:30 Dus and a shoe change
Finished WBs at 8:55
5
0
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RaLinda Lamberies
10:30:00 Yoga
7
0
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Scott Herber
13:15 du grrrrrr
125 snatch
5
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Theresa Rosenquist
18:240 reps, Sn: #90
Finished 20 ahead of Open finish > 3 MU attempts. Sn not PSn!! EC: Tabata HR & Superman(8') w/ JT & MK.
4
0
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Tina Schmidt
9:Free WOD
8
0
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Zach Nasto
18:Pilates & Free Wod
7
0
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