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Monday, March 24, 2014

WOD 140324

You will have all day to get your 14.4 WOD completed and submitted. If you are planning on doing it during a regular class please have your judge and equipment ready. You will be going the same time the regular class is going.
One week until April On Ramp. Interested?!? Contact us and we will turn that interest into a full on want to!
Happy Monday.

1.) Snatch 5 x 3 @ Hang position. No blocks.
2.) WOD
10 minutes to find 3 RM Thruster
Run 800m
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
4.) Front Squat 5 x 4 @ 75%
5.) 3 x ME Handstand Push-up
6.) Run 2 miles

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3:09 run
105# thrusters
10
6
Steve Broekman, Jessica Broekman, Mary Stueber, Lindsey Koehler, Anna Schumacher, Rosa Francour, Ryne Koehler, Theresa Rosenquist, Natasha Shanle and Michelle Johnson
Speedy!!!
Jessica Broekman
No re-do???
Erin Buntin
Glad came in today
Laura Schmidt
Nice job on the redo
Ryne Koehler
I redid at lunch. 11+ improvement to 171...
'Now, you wouldn't believe me if I told you, but I could run like the wind blows.'
Lindsey Koehler
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Alyssa DeNoble
14.4 redo 180/13:32
16
0
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Amy Van Stippen
85 for 14.4
7
0
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Andy Glawe
145 thrust, 3:40 800m
125 snatch
14
0
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Anne Hoffman
60# snatch 95# 3-rep thrusters
800 m run not timed; 5x4 FS at 125#
14
0
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Brian Toole
155#thrusters. 3:28 (800m run)
115#snatches
15
1
Copy cat ;)
Charlie Spry
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Charlie Spry
155 thr 3:28 800
Brr missed the beard. 125 snatches
21
2
I coulda got 125#snatch
Brian Toole
;-)
Brian Toole
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Che Ater
162, up 8 from Friday :)
8
0
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Daniel Greene
135# snatch, 135# thrusters, 3:40 800
145# FS
13
0
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Eric Hansen
175# thruster 2:58 run
115# snatch 155-175# FS 3x10 HSPU
9
0
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Eric Johnson
157 14.4
20
0
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Jamie Kemen
153 (+13)/14.4 redo
No, Im not even in the open this year but I had a goal to get to the bar and I did!!
26
3
Awesome Jamie!!!
Krystal Lowney
Nice work!! That is awesome!
Laura Schmidt
Great job Jamie!
Jessica Broekman
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Jennie Campshure
95# thruster 4:23 run
Worked up to 85# on snatch
9
0
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Jeremy Dashnier
186 - 14.4
11:21 Split
22
0
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Jessica Broekman
90# thruster 4:15 800
10
0
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Jim Tschampl
181, 12:35 Spilt
I had more time but I didnt get more muscle ups!
0
0
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Kacie Griffin
180 /13:50 14.4.
Rough welcome back
22
3
Welcome back, Kacie!
Jamie Kemen
Great score though!
Krystal Lowney
U rocked it!
Alyssa DeNoble
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Laura Schmidt
173
Same deal as last time, but 3 reps better
20
0
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Lindsey Koehler
164 (+6 reps)
I lyke T2B.
12
0
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Marcie Kyllonen
60# snatch/3rm thruster 95#/I mile run
E.C FS 5x4 90#
12
0
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Matthew Luepke
95# Thrusters, 75# snatch 3:52 on 1000m row
10
0
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Michelle Johnson
100# thruster, 4:10 800
Up to 75# snatches
20
0
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Natasha Shanle
167 Rx - 14.4
What the heckie, t2b, I thought we were friends?!
24
1
I guess now you're frenemies
Laura Schmidt
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Pauly VanderKelen
215# 3RM Thruster / 3:06 800m
145# snatches
1
0
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Ryne Koehler
180/13:30 split
3:40 800m
12
0
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Shannon Wescott
80# thruster, 4:11 run
10
0
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Steve Broekman
3:37 - 800m
8
0
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Ted Kemen
115# Snatch/ 145# Thruster/3:18 - 800
155# FS
21
1
+20# on your thruster from last month! W2G!
Jamie Kemen
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Theresa Rosenquist
180/13:11 14.4 again. Faster.
3rd times a charm. Now...to get in a different WOD & get some EC done.
4
0
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Tina Schmidt
MU practice
Thanks for the coachs eye, Justin.
23
0
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Tom Schmidt
191, 11:17 Split
All I need is more time and I wouldve got more muscle ups.
29
1
Me too Tom! (lol!)
Theresa Rosenquist
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