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Friday, October 18, 2013

WOD 131018

Saturday Schedule
Pilates at 7:15a
Free Class at 8:15am (It’s going to be a hoot. Seriously, a hoot.
Regular WODs 9:15am & 10:15a
Gymnastics at 11:15a
Happy Friday!

1.) 7 x 3 Snatch from blocks @ hang position 50-60% 1R
2.) WOD
As far as you can in 20 min
Run 1600
10 OH Squat 135/95l
Run 800
10 OH Squat 135/95l
Run 400m
10 OH Squat 135/95l
Run 200
10 OH Squat 135/95l
Extra credit
1.) Tabata Hollow Rocks & Superma
2.) 15 minutes of butterfly pull up practice. If you can do them, 25 kippin
and 25 butterfly pull up

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13:18:35 ish 65#
YAY RUNNING! For real.
3
0
Mark Davis, Kayla Duchateau and Ashley Peterson
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Alyssa DeNoble
9:19:22 65#
8
0
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Anna Schumacher
8:19:02 rx
8
2
You'd move less like a zombie if you operated on something other than diet Mountain Dew and seaweed. Just a thought:)
Alex Peterson
Hey now. I was a zombie because of lack of sleep. I cannot defend diet Mountain Dew, because it doesn't have very many redeeming qualities. However, you should try seaweed. It's the shit!!!
Anna Schumacher
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Anne Hoffman
25:finished 400m run 55# OHS
then did my cherry-picked wod: 3x25 FS 55/75/95; SUs between sets 100/150/200
1
0
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Ashley Peterson
18:00
4
0
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Ben Hansen
10:20:13 115#
7
0
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Brian Toole
13:20:01 115#OHS
7
0
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Eric Hansen
10:18:58 115#
6
0
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Grant Soletski
22:6 oh squats last round
4
0
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Jacob Spielbauer
9:17:35? Rx
Somewhere right around there... Can't remember what I wrote up on the board.
1
0
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Jake Plennes
8:19:28 rx
11
1
Plus 25 extra meters for running past the 800 mark.
Tom Schmidt
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Jamie Kemen
14:11:36 LuRong 6
LII
11
0
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Jim Tschampl
9:18:30 75#
6:35 PR on the mile.
5
0
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Josh Rolfing
11:17:55; 115#
6
0
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Kayla Duchateau
23:finished 200m run rx wt
9
0
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Lindsey Koehler
7:14
LuRong 6, Level I
1
0
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Marcie Kyllonen
6:18:55
65#
5
0
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Mark Davis
37:0 of 200m. Finished anyway 65#OHS +EC
8
0
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Natasha Shanle
17:2 mile run 19:15
Slowly but surely I'm getting a bit faster.
6
0
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Nick Burgraff
9:17:38 95#
10
0
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Rebecca Smith
20:00
300 of the 400m run. 15#
6
0
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Ryan Froelich
43:Finished last 200m (time expired) (115 OHS)
Bad time management.
7
0
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Shane Hanson
17:18:20 (treadmill)
GBFD Crossfit Station 5
2
0
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Steve Broekman
19:40
Run and 50# slam ball
5
0
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Tom Schmidt
18:25
12
0
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Zach Nasto
18:43
2
0
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