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Wednesday, March 13, 2013

WOD 130313

We will be doing the games WOD on Thursdays and Saturdays from here on. We may have an additional time on Sunday as well.
I highly suggest you run to visit your local grocery store Wednesday to buy the best looking steak, greenest broccoli, some sweet potatoes and a tasty little avocado or two and make yourself one hell of a dinner. Also, start hydrating every hour on the hour when you wake up until bedtime and continue when you rise until your WOD Thursday
You want to make the team? You better be prepared to bring it because there are 57 athletes that want one of those 6 spots more than you

1.) 7X1 Pause First Pull 1 Clean & Jerk – heaviest possible, rest 60 sec
Notes: The sequence is 1 First Pull with a 3 second pause at the knees, then a full Clean & Jerk. Do not release tension on the BB when returning to the floor after the Pause First Pull
2.) WOD
3 Round
200m Sandbag Run 45/25l
10 Burpee
~No rest
Row 20 Calorie
12 Push Press 155/105
20 Walking Lunges (steps
Row 40 Calorie
9 Push Press 155/105
40 Walking Lunges (steps
Row 60 Calorie
6 Push Press 155/105
60 Walking Lunge

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Akhmim Jones
8:27:25 Rx
Rowing for calories? Thanks...but no thanks.
12
2
Preach.
Jacob Spielbauer
Agreed--60 cal row is like school in summertime.
Mike Rusk
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Analicia Roberts
25:13
65# pp
3
0
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Andy Glawe
16:27:29, 135/115pp
125 c&j
9
0
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Bianca White
22:40
65#PP. Snatch is looking better. And if we could never row 60 calories or above again, that'd be great.
8
2
Agreed!
Tera Parker
I thought maybe 60 cal would sound better psychologically than 1000m - WRONG!
Kelly Runge
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Brian Toole
12:21:42 135#PP
155# clean work
11
0
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Brooke Allen
11:24:03 75#PP
120#CJ PR
9
0
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Cellie Apineru
22:50
65# PP
5
0
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Grace Adler
6:24:23
85#PP
8
0
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Jacob Spielbauer
23:45
255# DL instead of PP... Shoulder?!
17
0
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Kate Busch
13:28:09 55# PP
Yikes! That was rough.
7
1
Ruff! Good job!
Brooke Allen
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Katie Warden
13:25: something
Yikes this week is rough. 1 week in Mexico will ruin you.
0
0
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Kayla Duchateau
11:21:08 95#PP
Went HAM on the row machine, couldnt even register my calories bahaha. Did not go HAM with the PP. 125#c&j
9
0
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Kelly Runge
9:26:16 75#
110# C&J
17
0
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Leah Bergstrom
8:26:35 Rx
135 cj
1
0
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Michelle Johnson
9:22:41 75#
102# C&J
13
0
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Mike Rusk
10:24:49 115#
175# CJ (185# F)
15
0
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Ryan Froelich
11:24:12 (115)
135 CJ (failed at 150)
13
2
Nice job on the PP today. Keep up the good work, brother.
Jacob Spielbauer
Jake, you are the Barnabas of CF, my friend.
Ryan Froelich
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Tera Parker
9:22:08-85#
140c&just not on this am
15
0
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Tina Schmidt
21:11
155 c&j
18
0
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Tom Schmidt
19:56
Thanks for pushing me Grant.
9
1
Under 20 mins nice!
Brooke Allen
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