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Wednesday, January 15, 2014

WOD 140115

The first I don't give a shit how hard it is I'm doing it club meeting is Sunday at 3:30pm. We will go over all rules and regulations of the IDGASHHIIIDIC (gesundheit') Club at that time. Some of the early questions were regarding doing CrossFit a minimum of 5 days a week, please note it did not say it had to be done at CFGB. We will have home WODs available when you can't get in but you have to do them and record them. I know it's vacation season and for $20 you will get a 7 day vacation pass but only valid if its an actual vacation and you will be required to do a few 2 a days during that time. We will cover all bases Sunday. If you're unsure and you can make the call after hearing all the details. See you Sunday.

1.) Clean – 1 x 3 @ 75%, 4 x 2 @ 80%
2.) WOD
Row 1000m
21-15-9
Deadlift 115/80lb
Push Press 115/80lb
Row 500m

1.) Jerk Behind Neck -1 x 2 @ 75%, 4 x 2 @ 80%
2.) Snatch Pull – 4 x 3 @ 100% (of snatch)
3.) Back Squat -5 x 2 @ 70%

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15:31 85#
100/110 Cleans
11
0
Rosa Francour, RaLinda Lamberies, Jenae Weyer, Lindsey Koehler, Anna Schumacher, Bruce Albanese, Kimberly Nault, Jamie Kemen, Daniel Greene, Michelle Johnson and Grant Soletski
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Alex Peterson
9:33
205/225# cleans
12
1
Redemption!! (For T2B/MU/WB.WOD) ;)
Theresa Rosenquist
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Amy Zynda
13:20 55#
75/80# C&J I feel almost normal!
18
0
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Anna Schumacher
12:17 rx
140#/150# cleans & EC and mobility
13
0
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Ashley Peterson
10:25 #85
155, 175 cleans
10
0
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Brooke Allen
14:23 80#
There were a few jerks in there. 85#/95# CJs.
19
0
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Bruce Albanese
15:40
5
0
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Cellie Apineru
13:49 85#
100/115 Cleans
16
0
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Charlie Spry
14:08 rx
17
0
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Che Ater
16:14 Rx
95#/105# cleans
5
0
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Christian Stueber
15:37 @ 90#. 100#/105# Cleans
8
0
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Daniel Greene
16:45 #95
95/105# cleans - 1000m row went well, just working on muscle endurance/efficiency with lifts.
8
0
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Eric Hansen
12:19 Rx
165/180 cleans
7
0
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Grace Adler
15:50 rx
85/95# cleans
15
0
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Holly Soletski
13:15
65# DL/PP
15
0
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Jamie Kemen
15:58
65# push presses are not a favorite. 90/100# cleans
18
0
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Jenae Weyer
13:38-kbs instead of push press. 80#DL
Cleans at 85# and 95#
15
0
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Jennie Campshure
16:02 RX :)
Thanks Jake for the push ;). 1X3 95# & 4X2 105# cleans
7
2
Niiiice!
Leah Bergstrom
You did it!
Lindsey Koehler
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Josh Rolfing
12:39 Rx
155, 165 CJ
12
0
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Kacie Griffin
12:06 @ 85 lbs
115 / 125 c&j
15
0
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Kayla Duchateau
9:43 85#
115/125#c&j
17
0
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Kimberly Nault
12:46 Rx
115# & 125# Cleans
4
0
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Leah Bergstrom
13:11-rx85#
115/120
4
0
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Lindsey Koehler
13:22 (80# for half/75# for half)
90#/95# cleans. Extra credit.
6
0
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Marcie Kyllonen
13:37 Rx
80#/85# clean
10
0
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Michelle Johnson
14:02 80#(-:
85/95# C&J
17
0
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Natasha Shanle
14:51 Rx + 85#
135/145 cleans
15
0
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Nick Burgraff
12:20
3
0
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Pauly VanderKelen
10:03
205#/225# cleans
0
0
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RaLinda Lamberies
13:44 RX
92/97 cleanThanks for the push Jake!
8
0
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Rebecca Smith
19:19 55#DL/PP
105/115# clean
7
0
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Rosa Francour
15:20
55# DL/PP
8
0
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Ryne Koehler
13:17
12
0
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Shannon Wescott
15:58. 65#
6
0
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Simon Ly
2 Hour Snowblowing and shoveling a long ass country driveway.
Home WOD 6rds of 25 Push ups, Air squats and Sit ups.
11
0
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Theresa Rosenquist
Rest Day
MU strength work: 1x10/2x5@#20/2x5kip@#20/3x4@#40/2x5kip@#20
0
0
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Tina Schmidt
5k row 23:29
0
0
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Tom Schmidt
9:34
205/215
15
0
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Troy Foley
9:51
175/190#
15
0
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Zach Nasto
9:48
195/205 cleans, BS 10x2 @ 235
9
0
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