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Wednesday, March 19, 2014

WOD 140319

CFGB Endurance, CFGB Lite, Gymnastics, Pilates and if we all talk nicely to T possibly Yoga someday will be included in Unlimited Membership as well as regular CFGB CrossFit classes. We will update the schedule to show the classes. On Ramp is required prior to any of the classes if you are a new member to CFGB with the exception of Pilates. We will have a drop in fee for 3X a week members if you wish to use it…..Just get the unlimited, it's worth it!
Anyhoo, we have two weeks left of this open, let's get through it with hopefully a little sanity! We are holding steady as a team in 15th place, Ashley is 18th in region, T is 7th IN THE WORLD!
Please enjoy the workout and make sure to get shoulder mobility in all week, we will see Thruster's and most likely Knees to Elbows or Toes to Bar soon. Either this week or next so get supple!
April On Ramp starts soon, please call today to get your spot reserved.
Happy Wednesday!

1.) Front Squat 5 x 5 @ 75%, every 90 sec.
2.) WOD
9 min. AMRAP
100 Double Unders
10 Clean & Jerks 185/120lb
10 Muscle ups
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
4.) Snatch 5 x 3 @ High Hang position from blocks
5.) 3 x ME Handstand Push-up
6.) Tabata Burpee Bar Muscle-ups, 8 rounds.
7.) Row 1K for time

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1 rd + 2 cj 105# mmu
135# FS; I got 88 consecutive DUs
8
0
Rosa Francour, Anna Schumacher, Lindsey Koehler, Kayla Duchateau, Mary Stueber, Antonia Shanle, Theresa Rosenquist and Robin Mueller
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Alyssa DeNoble
1rd+8du 105# mod mu 10swing thrus 10dips
115 FS
16
0
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Amy Van Stippen
5 MU progressions off the box, 85# C&J
95# FS
3
0
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Analicia Roberts
2 mu rx
120#fs
15
0
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Andrea Lampinen
1rd+82DU; #55c&j, #75FS
HAPPY BIRTHDAY HARTMANN!
9
0
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Andy Glawe
4 ring dips, 155# c&j
185 front squat
13
0
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Anna Schumacher
1 + 3 c&js rx + 125 c&js
175# front squats...woof
16
0
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Antonia Shanle
1 rd+ 29 du
95#c&j mod MUs and 90# fs
12
0
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Ashley Peterson
1+4mus
195# FS
8
0
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Ben Hansen
1 rd + 60 du 165# band mus
195 fs
4
0
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Brooke Allen
4CJ@rx 6@105#+4ring rows
105#FS
16
0
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Charlie Spry
5 mmu, 165 cj
195 fs
13
0
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Daniel Greene
1 rd
#135 C&J / #145 front squats.
9
0
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Eric Johnson
1 + 3 DU, 160# (mod MU)
165# FS
14
0
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Ethan Ryan
5 mu @ 145#
3
0
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Jake Plennes
1+27 du rx
205# fs
13
0
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Kayla Duchateau
1 on the nuts 125#c&j mod mu
125#fa
5
0
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Lindsey Koehler
1 + 72 DU (95#, MMU)
New DU PR of 39. 120# FS.
5
0
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Lyndsey Ryan
1 rd + 20 DU
75# cj/ 105 fs
2
0
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Marcie Kyllonen
1rd+20dus 85#
FS 92#
10
0
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Matthew Luepke
1 rd, row for DU, cj@85#, mod mu
FS @ 155#, thanks for pushing me Mike!
5
0
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Michelle Johnson
1+13DUs
85#, 10rr + 10rd; 105#FS
2
0
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RaLinda Lamberies
1rd+15du
112#fs85#c&j5k run
2
0
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Robin Mueller
1rd + 15 DU attempts, (85#, 10rr & 10rd w/ bb for MU,
DU=25 att & 150SU), 105#FS
13
0
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Rosa Francour
1 rd + 5 dus (3 min DU cap 1st rd @ 69 dus) + mod MU
65# c + j 85# fs syncronized front squats with tom lol
5
0
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Ryne Koehler
5 MU RX
11
0
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Steve Broekman
1 MU Rx. 220 FS
Spent about 2 min one 1 mu, finished the 10 about a half hour later. At least I finished those bastards! Thanks for the help Anna!
14
3
Awesome job!!!
Jessica Broekman
Way to stick with them Steve. Nice job.
Jake Plennes
Fun to witness! #determined!
Theresa Rosenquist
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Ted Kemen
8 MUs
115#CJ/125#FS
16
0
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Theresa Rosenquist
100 DU/10cl&jk (#105)
Time for 3MU attempts. FS: #135, 7 HR/SM, HSPU: 7/7/7/6, more MU Attempts & skill work, Sn: 5x{#75x3, 1k: 4:09
3
0
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Tina Schmidt
1 rd + 3 c&j Rx
135 FS
19
0
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Tom Schmidt
1 rd 2 cj
4
0
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Zach Nasto
1+4 c&j
PR du-79
3
0
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