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Monday, December 30, 2013

WOD 131230

New Years Eve Schedule:
All regular morning classes 5:15, 6:15, 9:15 and 11:30am are a go.
No evening classes
Annual Burpee Mile at 1:00pm at West DePere High School Field House. Individuals and teams are welcome.
New Years Day:
Closed
January 2:
It's on.

1.) Snatch 5 x 3 @ 75% 1RM
2.) WOD
25 cal. Row
21-15-9
HSPU
Chest to Bar Pull-ups
25 cal. Row
Extra credit:
1.) Jerk – 5 x 3 @ 75% 1RM Do not set bar down between reps
2.) Front Squat – 5 x 3 @ 75% 1RM
3.) Snatch Deadlift – 3 x 5 @ 100% 1RM Snatch

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14:27 ??
75# Snatch; 2 ish mats for HSPU, some C2B PUs
6
0
RaLinda Lamberies, Lindsey Koehler, Natasha Shanle, Troy Foley, Michelle Johnson and Jamie Kemen
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Alex Peterson
9:48 Rxd.
165# power snatches
11
0
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Alyssa DeNoble
11:01
Kinda almost c2b...
6
0
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Amy Zynda
9:07
Plate + 2 mats, G/B band for C2B. Might be time to drop to 2 mats.
23
0
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Anna Schumacher
I finished :)
95# snatches - Feeling pretty sick today so I was trying to take it easy.
21
2
Hope you feel better soon!!
Jamie Kemen
Thank you, Jamie!
Anna Schumacher
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Anne Hoffman
14:04 1 abmat/1 plate reg PUs
65#snatches
4
0
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Ashley Peterson
8:01
105# snatch
12
0
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Brooke Allen
16:03 1mat&10#plate reg PUs
85#snatch
21
0
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Bruce Albanese
11:30
Gn/bl bands
7
0
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Charlie Spry
11:46
21
0
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Che Ater
11:29 r/b bands, 2 mats and shirt
6x3 @ 55# & 1x3 @ 60# - testing out the hip
19
2
The shirt part made me lol.
Lindsey Koehler
Lol I had 2 mats and a hat.
Charlie Spry
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Christian Stueber
9:09, RBC2B, 45#Plate + 1 AB Mat HSPU, 75# Snatches
8
0
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Eric Hansen
11:35
1 mat for ~25 rest 2 mats 120# snatch
9
0
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Eric Johnson
11:41, 2+ mats, reg PUs
75# snatch
14
0
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Ethan Ryan
10:52 - 255#DL 5x3
Shoulder Pain - HBBS(165)/GHD Raise 21-15-9
4
0
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Garrett Lowney
6:10Rx
12
0
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Grace Adler
11:12
1 plate+1abmat/PU; 65# snatch
8
0
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Jake Plennes
9:47 rx
14
0
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Jamie Kemen
14:56
1mat 1 plate, reg PU 2day. Thx for the push/challenge on my last 25 cal, Justin! I needed that.
15
0
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Jennie Campshure
13:54
jumping PUs. 2 mat HSPU. 55# snatch
18
0
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Jeremy Dashnier
12:00 Rx
130 Snatches
18
0
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Jim Tschampl
15:18 (2) ab mats
Shoulder feels great!
11
0
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Justin Peterson
6:16 Rx
155# Snatches
21
0
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Kelly Reetz
12:45
2 pads and plate, green band
3
0
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Lindsey Koehler
10:13
2 abmats, kipping pull-ups. 55# snatchez.
5
0
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Lyndsey Ryan
12:41
55# snatch/ used box for c2b/ 2 abmats
3
0
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Marcie Kyllonen
9:04
60# snatch
10
0
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Mark Davis
12:42 70 snatch work
18
0
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Michelle Johnson
10:21
2 mats, reg pu; 65# snatch
19
0
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Natasha Shanle
16:54 1 mat then 2 after the 21s/rx C2Bs
Thank you Jake, I gave up on those hspus in the first round and got frustrated. EC: 125 jerks/155 front squats/125 snatch dls.
4
1
95 # snatches for skill work
Natasha Shanle
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Nick Burgraff
12:12 rx
3
0
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RaLinda Lamberies
14:46
1pl/mat hspu kpu65# snatch
6
1
Thanks for always helping. But somehow I'm always still trying to keep up. :P
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Robin Mueller
11:39 jumping pu, 3 mat hspu
65# snatch
16
0
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Rosa Francour
11:42
Box push ups/jumping pull ups35#snatch
4
0
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Ryan Froelich
11:08
130 FS (no snatch today-bad thumb)
18
0
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Ryne Koehler
8:54
6
0
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Sarah McKee
17:44:39
At home wod10 rds10 lunges10 situps10 squatsJust gotta keep moving
15
0
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Scott Adler
12:04
Wall facing hspu
6
0
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Shane Hanson
8:32
155# snatch
8
0
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Simon Ly
11:56, 115# snatch
2 ab mats
10
0
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Ted Kemen
10:40
2 mats/regular pu
20
0
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Theresa Rosenquist
An incredible 18:53! (rxd)
Some days go good, some days not so. Today - not so.
25
4
Hey you were there!
Kacie Griffin
Hey, you Rxed!
Amy Zynda
Right there with ya, T!! You're still awesome :D
Natasha Shanle
=D Thanks!!
Theresa Rosenquist
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Tim Schmitz
10:50
3
0
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Tina Schmidt
9:39 Rx
95# snatch
25
0
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Tom Schmidt
6:39 rx
12
0
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Troy Foley
14:42 Rx
My rowing was fast.....
15
3
So fast.
Amy Zynda
... which only makes the rest of the time that much worse...
Troy Foley
My rowing was my only saving grace today too. No worries though - we only get better!
Theresa Rosenquist
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Tyler Shaw
9:48Rx
17
0
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Valentina Nikolaides
13:03
35# plate and a pillow... Jumping pull-ups.. 45# snatches..
11
0
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Zach Nasto
7:34
155#
11
0
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