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Saturday, August 29, 2015
  
Saturday Fun 07Feb15

Chipper,Partner/Team WOD:Time
2 Person Team WOD for time of:  
50 Box Jump @ 24/20 (Alternate partners)
25 Unison Burpees
50 KB Swings (25 ea ) @ 53/35
25 Medball Pass Situp @ 20/15
100m Leap Frog
50 Power Cleans @ 135/95 (Alternate partners)
Post time as MM:SS. If not Rx'd, why not? Post partner name in comments.

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Chosen as WOD: Sat,Feb 7,2015
1st14:48 RxAbby Be Sat,Feb 7,2015
2nd14:48Melissa C Sat,Feb 7,2015
3rd16:11Ami Sat,Feb 7,2015
1st12:55Jack D Today!

Melissa F23:46  partner = Jamie B. no leap frog, cleans @ 75
Jamie B23:46  partner with MFlokstra
Michelle Mi20:00  with James and Jonah, step ups, 65# clean
Jack D12:55  stephanie. 👍
Lairah9:00am...3 2 1 GO!
Melissa C9:00am...14:48 (PR)
Stephanie S9:00am...3 2 1 GO!
Byron9:00am...3 2 1 GO!
James M9:00am...3 2 1 GO!
Jenifer9:00am...3 2 1 GO!
Gretchen9:00am...3 2 1 GO!
Jason P9:00am...3 2 1 GO!
Jonas9:00am...3 2 1 GO!
Rochelle9:00am...3 2 1 GO!
Tom D9:00am...3 2 1 GO!





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Friday, August 28, 2015
Happy Birthday Melissa F
  
28Aug15

Strength:Check In
Straight Bar Bench Press  8x3 (3 sets wide, 2 sets middle, 3 sets close)
*65% 1RM. The goal is speed. Your 3 reps should be quick but not sloppy.
Push Ups Against Max Bands - 3x15
Pull Ups - 3x8 (assisted, or advanced: Against Max Band. Anchor w/heavy KB or DB)
Underhand Bent Over Barbell Rows - 3x10
Planks - 3x Max Time
Barbell Holds - Max Weight, 3x1 Minute

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MartinYes  Thumbs up
Eric CYes  Yes, it was good, feelin like popeye right now
LaceyYes  Yes 155# bb hold
Megan CYes  70# bench press/knee pu/band assisted Pull-ups/65,75,85 bent over rows/1:30,45,30sec planks/165,145#
Melissa FYes  girl pushups, 75 bench plans @ 30 seconds, barbell hold w/105
LindaYes  75lb bench, push ups no band, banded pull ups, 45,65,45 rows, 2:00, 1:30, 1:00 planks, 135lb barhold
Michelle MiYes  65# bp, knee pu, 75# bent over rows, pull downs for pull ups, 135# hold, 60/30/45 sec plank,
Results Posted: 7
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