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Saturday, March 21, 2020

1000 Mile

So, I was going to have a big post on the weight lifting program we are starting for the next 13 weeks but you’ll have to wait until next week when it will be 12 weeks and if we’re still in the same holding pattern with this Covid-19 thing it’ll go to the next week, which will make it an 11 week program. Either way, whenever the buckets we start it, it’ll be ending at the Badger State Games June 20th. So, if we’re not all dead by then save the date! 4 classes today, same thing, sign up for your preferred time slot and please Bruce stop posting for Smokey, he doesn’t count towards our cap. Obviously no community WOD today but we do have 4 time slots like I said to get your fitness in if you do so choose. Another thing, as we are dealing with this virus thing please let’s talk about something else while you are here. No matter if we like it or not, let’s use this hour and a half to enjoy the socially spaced company of one another and the fact that we can fitness the f out of every day we’re not 6 feet under. 
Have a great damn Saturday!

6am-7:30am
Grant Soletski 12:50PM on Mar 21, 2020
Dan Smith and I - 6:00-7:30.
Erin Briggs 2:30AM on Mar 21, 2020
7:30am-9am
Grant Soletski 12:50PM on Mar 21, 2020
Ian Wilson
Ian Wilson 1:01AM on Mar 21, 2020
Hartmann
Michael Hartmann 1:40AM on Mar 21, 2020
Jamie and Dusty
Jamie Henrickson 12:54PM on Mar 21, 2020
Michelle and Karl
Karl Bonkoski 12:55PM on Mar 21, 2020
Cassie
Cassie Christianson 12:56PM on Mar 21, 2020
Ashley E
Ashley Engeldinger 12:56PM on Mar 21, 2020
9am-10:30am
Grant Soletski 12:50PM on Mar 21, 2020
I think Laura and Pauly are not coming anymore so I’m gonna hop into this spot.
Megan Vogel 1:03AM on Mar 21, 2020
TK
Tyler Kohout 1:04AM on Mar 21, 2020
Laura and Pauly need a rest day, so 2 spots are now open. We’re bummed we can’t attend.
Pauly VanderKelen 1:06AM on Mar 21, 2020
Sam
Sam Carter 1:09AM on Mar 21, 2020
Scott
Scott Adler 3:34AM on Mar 21, 2020
This old man
Tom Fameree 12:07PM on Mar 21, 2020
Troy
Troy Foley 12:51PM on Mar 21, 2020
Laura Pauly Fonti
Nick Fonti 12:51PM on Mar 21, 2020
10:30am-High Noon
Grant Soletski 12:51PM on Mar 21, 2020
Toni Wilson
Toni Wilson 1:01AM on Mar 21, 2020
Nolan Wilson
Nolan Wilson 1:02AM on Mar 21, 2020
Pete and angel
Angel Anderson 1:28AM on Mar 21, 2020
If there is room — Just Maria, not Derek
Derek Zehms 2:53AM on Mar 21, 2020
Me
Chris Ness 2:56AM on Mar 21, 2020
Me and Austin
Ashley Kutz 3:14AM on Mar 21, 2020
Seev. Switching to later😬
Sylvia C 11:10AM on Mar 21, 2020
If anyone at the 10:30 slot decides they aren’t going last minute - let me know. I’ll swing into this slot. No worries if not - I’ll workout from home today.
Megan Vogel 12:56PM on Mar 21, 2020
You can have my 10:30
Chris Ness 2:42AM on Mar 21, 2020
Or the 9am slot for that matter. Either works for me. But again no worries if not.
Megan Vogel 12:57PM on Mar 21, 2020
1.) 1000 Mile
30 minute AMRAP
Run 1 mile
Row 2000m
Assault Bike 50 cal
Note: Keep heart rate down and just keep nice and steady movement
*2.) 3 Back Squat @ 75% every 2 minutes for 12 minutes
*3.) for time:
15 Strict Press 95/65lb
40’ Overhead Walk 95/65lb
10 Push Press 135/95lb
40’ Overhead Walk 135/95lb
5 Push Jerk 185/125lb
40’ Overhead Walk 185/125lb
*4.) 10 rounds
5 Strict Hanging L-ups
10 Hollow Rocks
At Home
1.) 3 Rounds
:30 Max Effort for each movement:
– High Knees
– Butt Kicks
– Alt. Lunges in Place
2.) Every 1:30 for 5 rounds
5 Inch Worms (no pushup)
:30 Plank

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Angel Anderson
1rd +23cals on the ski erg
800m for the run, ski erg instead of 2nd run. BS @125#
2
0
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Brittany Nohr
Home wod
Did thurs wod w/ regular sit ups instead of ghd and 35# db 8:50. 100 daily burpees. Tempo goblet squat work
3
0
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Cassie Christianson
1 + 850 meters
OH extra credit
5
0
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Dan Smith
1+1400m run 🥶
BS: #215
4
0
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Erin Briggs
1 + 900 meters. Woof.
Back Squat: 190.
6
0
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Ian Wilson
Rowing 2nd round
Surprisingly faster than Dusty Surprisingly slower than Hartman
3
0
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Kelsey Waack
Home WOD
1.) 25 min AMRAP (10 air squats / 50 dubs, 20as/50 dubs, 30 ... etc) 2.) 50 burpees buy in/out, 21-15-9 pu, as, lunges x2 3.) GOWOD mobility
1
0
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Krystal Lowney
20 mile run! 3:13
Last long training run for my canceled marathon.😝
4
1
😲👊
Theresa Rosenquist
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Megan Vogel
1 + 1 mile
31:30 when i got back in. Bs @ 205. Can’t believe I’m saying this - but it was perfect weather to run and enjoyable to be outside running. #WhoDis?
5
1
😆😆😆
Theresa Rosenquist
Cancel
Michael Hartmann
1+ 842m row.
1
0
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Pauly VanderKelen
Much-needed Rest Day
0
0
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Scott Adler
1+250m
Bs 165#
3
0
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Sylvia C
1 + 1 mile (30:02)
2
0
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Theresa Rosenquist
HomeWOD (did 1000mi Sun.)
🥰 love y’all!! Jennifer; posted on yesterday’s WB. 3/20: 30min spin🥱 & 4x{30 #25 AMSU & 20 Hip Circle Abd. & mile walk 🥶
4
0
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