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Thursday, December 19, 2013

WOD 131219

Hey everyone, wish J over at Titletown CrossFit a happy 39th birthday and like Titletown CrossFit Facebook page. If you didn’t know Jason started his CrossFit journey with CFGB. I am very proud be his coach and to see him follow his dream of opening his own gym, Titletown CrossFit
Happy Birthday J!

1.) 5 x 3 Position Clean (HH,H,F) 1 Jerk. Record heaviest load
2.) WO
10 OH Squat 115/80lb (50-60%
10 Shuttle Run (10m
9 OH Squat 115/80l
9 Shuttle Run (10m
7…… All the way to
Extra credit
1.) ME Rope Climb, 15′ climbs and you cannot touch the floor once time has started. Stop approx. 1′ above floor and go back up. Rest as long as needed in lock position
2.) 3 x 5 Back Extensions (see coach if you have never done these
3.) 3 x ME Strict Muscle Ups (no kip

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Alyssa DeNoble
7:9:58rx
115 c&j
11
1
Nice job today! Way to go on the cleans!!!!!!! :D
Natasha Shanle
Cancel
Andrea Lampinen
9:36
Sub C&J skill work with EC
8
2
Where did you get that amazing sweater you were wearing today?!
Natasha Shanle
Not sure what sweater it was? Free People maybe?
Andrea Lampinen
Cancel
Anna Schumacher
21:30 minute power test
Long work day today but snuck in a workout at lunch by myself
8
5
What's a power test?
Tina Schmidt
It's 50 reps each of: head cutters, burpees, wall balls, slam balls, kettlebell swings, push ups, sit ups, box jumps, dead lifts, and push press
Anna Schumacher
And if you get that done in the 30 minutes, you row for meters until the time cap.
Anna Schumacher
That sounds nasty
Jake Roberts
Oof.
Tina Schmidt
Cancel
Anne Hoffman
26:12:31 65#OHS; 100#C&J (PR)
6
0
Cancel
Ashley Peterson
7:32
135 cl&j
0
0
Cancel
Ben Hansen
9:7:49 105#
185 c&j
14
0
Cancel
Brian Toole
7:11:48RX
175# cl
10
0
Cancel
Brooke Allen
8:10:53Rx
117#CJ
16
2
Nice RX Brookie!
Jamie Kemen
NICE!
RaLinda Lamberies
Cancel
Cellie Apineru
9:10:21 65#
100# CJ
8
0
Cancel
Charlie Spry
8:12:28 rx
175 cj
7
0
Cancel
Che Ater
6:10:48
sub 75# push jerk, 100# power cj, and FINALLY made it to the top of the rope - 4 TIMES (broken)!!
16
1
Excellent!
Mark Davis
Cancel
Christian Stueber
84:Double WOD: Bode strength training: 55 mins of fun; CFGB WOD: 95# C&J, 9:06 @ 55#
6
0
Cancel
Eric Johnson
8:9:58 65#
145 c&j
8
0
Cancel
Garrett Lowney
14:7:52Rx+ (135#)
0
0
Cancel
Grace Adler
9:16
65#OHS/100# CJ
4
0
Cancel
Jake Plennes
7:7:18 rx
205 c/j
14
0
Cancel
Jake Roberts
8:6:29 Rx
Worked up to 235 C&J
11
1
F.U.
Justin Peterson
Cancel
Jeremy Dashnier
7:8:27 Rx
185 C&J Complex + E.C.
11
0
Cancel
Jim Tschampl
9:12:38 Rx
Worked up to 185 C&Js
5
0
Cancel
Jonathan Powers
12:190# jerk PR
At crossfit PFT
8
1
Nice PR!
Che Ater
Cancel
Josh Rolfing
7:9:47 Rx
175 C&J PR
11
0
Cancel
Justin Peterson
7:6:46 Rx
205# 3 Pos. C&J
15
0
Cancel
Kacie Griffin
8:10:05 rx
Worked up to 135 for c&j
19
1
Be aggressive!
Brooke Allen
Cancel
Kayla Duchateau
14:9:19rx 85#ohs
130#c&j
8
0
Cancel
Marcie Kyllonen
8:8:01 60#
90# c&j
6
0
Cancel
Mark Davis
18:11:20 55#ohs 95c&j
Thanks Jake! It's cause of all the great coaching I get from you all!!
18
1
Your back looked really great today. Hard work is paying off.
Jake Plennes
Cancel
Natasha Shanle
7:9:42 Rx
Worked up to 155 CJ/175 HBBS from yesterday's EC
10
1
Thanks! U too :)
Alyssa DeNoble
Cancel
Nick Burgraff
7:8:04 Rx
175# C&J
11
0
Cancel
RaLinda Lamberies
9:12:49 70#
worked up to 95# C&J
6
0
Cancel
Scott Adler
13:11:12 65# ohs
4
0
Cancel
Scott Herber
13:10:21 95# OHS
145# C&J
13
0
Cancel
Steve Schaefer
13:8:59 ohs @ 95
185 c&J
13
0
Cancel
Theresa Rosenquist
21:11:36 rx'd, Cl&PP:#95
Jogged it & knee ok.AM: 12/18 WOD - 11:29 + EC.
0
0
Cancel
Zach Nasto
7:56
185 all rounds
6
0
Cancel