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Friday, October 4, 2013

WOD 131004

Saturday Schedule
Pilates 7:15a
Free class open to EVERYONE 8:15am. Come and test out CFGB and if you like it you can sign up for October On Ramp starting Monday
Happy Friday

1.) Front Squat 6×6 @70% 5l
2.) WOD
Swinging Fran
21-15-
KBS 2/1.5 poo
Pull-ups
Extra credit
1.) 5 x 2 Clean 1 Jerk at hang off the block
2.) 3×12 single bar dips (hips are on the bar like if you finished a ba
muscle up
3.) ​3×30 sec v-tuck hol

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7:6:30 rx
125 fs
2
0
Erin Buntin and Brooke Allen
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Akhmim Jones
17:4:39 Rx / 135# FS
#OldSkoolHipHopFriday
13
1
I did not *heart* old school hip hop Friday today...it was very angry. I need some Fresh Prince :)
Tina Schmidt
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Alex Peterson
10:3:55 Rx'd
Pull-ups are ewwey.
6
0
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Amy Zynda
4:37
16kg, jumping PU. 65/75# FS
12
0
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Anna Schumacher
7:4:04 rx
152# front squat
9
0
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Ashley Peterson
7:3:10 RX
187 lb front squat 6x6
11
1
You almost had me.... ;]
Justin Peterson
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Ben Hansen
13:6:00 1.5 pood
185# fs
8
0
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Brian Toole
6:5:50RX
155# 6x6 FS
5
0
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Brooke Allen
7:6:28 RX
105#FS
1
1
I was trying to keep up!
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Cassie Christianson
5:04
18# kb
1
0
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Cellie Apineru
7:6:53 Rx
105# FS
3
0
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Erin Buntin
7:5:14 RX
135# FS
14
0
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Grace Adler
7:6:59 RX
125# fs
3
0
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Grant Soletski
4:31
Trevor dominated me
0
0
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Inshirah Robinson
7:5:47 Rx
130 FS work
1
0
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Jacob Spielbauer
7:3:34 Rx
190# FS
10
0
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Josh Rolfing
7:5:39 RX
145# FS
9
0
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Justin Peterson
7:2:57 Rx
235# Front Squats
5
1
Awesome!
Jamie Kemen
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Kayla Duchateau
4:30
5
1
Your time is great! struggle my ass!
Brooke Allen
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Kimberly Nault
8:6:45 Rx
115#FS
2
0
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Marcie Kyllonen
7:4:22 Rx
FS 87#
3
0
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Mark Davis
66:6:03 1.5pood 95FS 95C&J Thanks Jake for explaining what a pood is!
12
1
I asked Grant the same question! :)
Shannon Rybak
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Michelle Johnson
11:5:44, 35#KB
FS 6x6 1@105#, 5@115#
10
0
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Natasha Shanle
7:8:17 rx
135# FS - Thank you to my 915 men for putting up with my moody 'tude today. I appreciate each one of you for not letting me quit.
8
0
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Rachael Frye
19:4:57, 35#KB Jump PU
3
0
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Robin Mueller
19:3:01, 35#kb, jumpPU
FS (6x6) 120#
10
0
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Ryan Froelich
24:Lurong WOD 4 - 9:54 (L3)
115 FS 6x6
6
0
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Ryan Jacobson
4:35
165# front squat
0
0
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Shannon Rybak
16:110lb Back Squat
personal training with Grant is really paying off!
6
0
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Shannon Wescott
69:5:03 75# FS, 65# 2rds for form, jumping pull ups- suck at normal ones
12
0
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Tina Schmidt
13:4:23, I think
21/15/9 155# DL and pull-ups
15
0
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Tom Schmidt
3:25
205 front squa
9
0
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