14.11.14

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Coach Karen Pierce (and friend)

This will be a big weekend for us!

1) We have several athletes competing at the WurstFest Competition in New Braunfels. This will be Han Woo’s first competition ever — his debut! Good luck to all and especially to Han Woo.

2) We have our first (of many) community WODs planned for this Saturday at 8:00 AM. Spread the word – tell your friends, family, or anyone else who might (or might not) be interested in trying CrossFit for the first time!

3) L3 Saturday Training will take place at 9:15 AM. Show up early to warm yourself up and to meet and hang out with all the Community WODders.

Week 15 Training: 14.11.14

A. Back Squat: 2×3@ 60, 3×2@70, 3×1@80 – E90S

B. 4 Rounds for Time:

10 Alternating Single-Arm DB Snatch @ 95/65
200′ Sprint

C. 3 RNFT:

10 Hip Extensions
10 Glute-Ham Raise

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CrossFit Jääkarhu is a local community in Austin, Texas that is focused on identifying goals, coaching progress and getting results. If you are interested in learning more about our gym, visit our main website (click here). About CrossFit Jääkarhu Programs Available How to Start

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9 comments on “14.11.14
  1. brettbolus says:

    A) 135/185/225 front rack lunges
    B) 3:33 @ 75#
    C) rolled out and stretched

  2. Alyson says:

    A) 140/165/190
    B) 3 rds at cap @ 65#
    C) Done

  3. Morgan says:

    a) 200/235/275
    b) 4:20 @ 75#
    c) done

  4. Feliz says:

    A) 105/115/125
    B) 5:40 @45#
    C) done

  5. stacy.martyak@gmail.com says:

    A) 135/160/175
    B) 3:51
    C) Done

  6. Russ Laing says:

    A) 205/245/275
    B) 4:16 #75 lb dumbbell
    C) Done

  7. Kelly C says:

    A. 115/135/160
    B. 5 something @ 45#
    C. Done

  8. Anthony says:

    A. 210-245-280
    B. 3:47 @ 65
    C. Done

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2014 Reebok CrossFit GamesJuly 25th, 2014
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One of the most thoughtful birthday gifts from my #tribe. So blessed to be surrounded by so many amazing humans with such heart. Thanks for making #34 the best year yet.
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Coach Winchester

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