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Monday, June 29, 2020

Time

July On Ramp begins July 6th. Classes will be Monday, Wednesday and Fridays at 6:15am and 7:15pm. If you are tired of your gym, tired of not getting the results you want or are just tired of not doing anything this is the class and gym for you. Stop in, email or call anytime and we will get you all signed up and while you wait for July 6th to get here new members are able to use the gym and get used to the new environment as well as meet some cool new friends.|
Bi-annual Beer Mile is dropping this Saturday, high noon at the Soletski Residence. After the mile we will be headed to the back yard for an afternoon pool, food, fun and sun. Come and celebrate our country’s Independence with the greatest athletic feat known to man, woman and child! See you there.
Have a great Monday!

1.) Time
3 Rounds
Run 400m
10 Snatch 115/85lb
15 Hand Release Pushups
If time allows in class complete:
2.) 1 Clean & Jerk at 60%, 65%, 70%, 75%, 80%, 85%, rest 90 sec.
Extra credit:
1.) Front Squat 3 x 1 @ 95%, rest 90 sec.
2.) Clean Pull- 2 x 1 @ 85%, 90% & 95%
3.) 7 min. Hollow Rock and Superman alternating every 30sec.
4.) 50-30-10
GHD Sit-ups
Cal Ski Erg

 

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Ashley Peterson
11:12
205# front squats yesterday
10
0
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Bradley Boockmeier
10:51
Cleans up to 295#
11
0
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Bruce Hoffort
13:26-s
85#, Row. Up to 175# (power) cleans.
5
0
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Cody Stelmach
10:53 rx
So damn hot...
8
0
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Eric Hansen
15:10 95#
9
0
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Grace Adler
14:42
65# snatch
9
0
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Grant Soletski
12:47
3
0
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Holly Snyder
13:43
55#
8
0
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Ian Wilson
11:28
8
0
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james macco
14:50
C&j up to 165#. / ghd & ski erg EC. Oh, I also rowed 2000 mtr and biked 56 cals this morning. Hi Grant! 😃
5
0
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Janelle Nehs
18:03
200m run, training bar + plywood + 5#. Mod pushups
2
0
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Justin Bruehl
10:14
10
0
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Justin Peterson
9:18
Clean & Jerks up to 255lb
12
1
Told you
Justin Bruehl
Cancel
Kenzie Christy
11:33 rx
c&j up to 155 fs @190 clean grip DL 2x2 @ 180, 190, 200 GHD & ski ✅🤮
9
0
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Laura VanderKelen
15:49 🥴
4
0
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Liz LeCaptain
13:32 - Cleans @ 105# instead of Snatches
Cleans 110# to 160#
11
0
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Pauly VanderKelen
10:50
5x2 snatches every round which seemed faster than singles / C&J: 135,165,185,205,215,225,235,245,250#
2
0
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Scott Adler
10:49 (55# hang snatch)
Ghd/ski erg EC
3
0
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Shannon VanPay
14:26 rx
C&J to 135#
6
0
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Sylvia
5.2 miles 🌞
13:30 better than I expected 🤷🏻‍♀️🤣 115-160 cleans also went well
10
0
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Theresa Rosenquist
HomeWOD Foundation’s
3x {300 SU/10 pushups/25 AMSU(#26)/10 SA BP R/L (#26)/2 TGU (#26)/10 Gob.Sq(#26)/10 T2Rings.😼No bears today.😁
1
0
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Tina Schmidt
11:18 Couldn’t catch the birthday boy!
C&J 115-160#
12
1
Oh dats me :)
Bradley Boockmeier
Cancel
Trevor Snyder
12:32 rx
115# c&j, didn’t have the energy to add weight
6
1
You were 12:32
Grant Soletski
Cancel
Troy Foley
16:03
95# power
2
0
Cancel