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Saturday, October 27, 2012

WOD 121027

Happy Birthday to our Gracie! If any of you want to come say happy birthday to our little trouble maker we will have bounce house at the box and maybe some cake, 3pm
Free class at 8:15am will be hoot.
Kids CF class will be running the Spooky Sprint. Crush that tiny run kiddos
Regular class will be at 9:15am and it will also be hoot. Crystal please bring your helmet for Charlee!

1a) 3X5 Snatch First-Pull (stopping at the knees) – heavier than 1RM Snatch (110% ), rest 60 sec.
1b) 3X5 Behind the Neck Snatch Grip Push Press – heavy, rest 60 sec
2.) 10 minutes free-standing Handstand practice
3.) WO

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22:11:20 w/100' bearcrawl
Tips from Justin: Shave your legs. Clench your ass.
6
1
Laura Schmidt, Brooke Allen, Maja Brown, Justin Peterson, Stephanie Schmidt and Trevor Jensen
I only give the best advice.
Justin Peterson
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Brooke Allen
9:08
24kg KS 100'bear crawl
6
0
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Justin Peterson
14:18:24 8:15 WOD
Great job girls in the 9:15 WOD!
5
2
Thanks for the push :)
Maja Brown
Nice job coaching
Laura Schmidt
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Laura Schmidt
23:8:48 w/ 100' bear crawl
7
0
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Lindsey Koehler
11:~50 minutes
Spooky Sprint 5K walk. Had to walk the whole thing because my mom hasn't been cleared to run yet.
4
0
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Maja Brown
9:52
W/ Bear crawl ... Free WOD 3 rds+ burpees
5
0
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Stephanie Schmidt
12:Lurong4, 128
Screw you dips!
5
0
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Trevor Jensen
8:free wod
3 rds + burpees and run
5
0
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