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Monday, December 28, 2020

Shooter McGavin

New Years Eve – 8am-11:30am Rolling Schedule (start the workout at anytime before 11am, or do Open Gym activities off to the side), then join in for the Beer Mile at Grant and Betsy’s house at Noon. 1906 Rainbow Ave.
New Years Day – 8am-11am Open Gym and 9am Equipment Auction.

The equipment auction on Friday morning will be intended to phase out some of the older equipment that we would like to see go to home gyms to last forever. This may include specific barbells, plates, rowers, etc. If you can’t make it in to the auction, we will have a Zoom link available so you can bid that way. All winning bids must be paid in cash or check the day of the auction, if present, or by Monday evening if you couldn’t make it to the auction. If you are unable to make payment, the item will go to the next highest bidder.

Strength/Skill:
Deficit Deadlift 5X3@70% E2M
-Stand on 25-45lb plate based on mobility/positioning
-Focus on slow, perfect position

Metcon:
2 Rounds
200 Double Unders/300 Single Unders (4 min cap)
40 Handstand Pushups (Scale to sets of 5 minimum)
40 Goblet Squats 53/35lb (Scale to sets of 10 minimum)
20 min Hard Cap

Accessory Work:
3 Rounds
10 Single Leg Box Side Steps, per leg
10 Bent Over Rows with KB

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Breanna Zold
19:50 DU's, modified push ups, only 130 DU on my 2nd round
180# DL
7
0
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Cassie Christianson
17:16 rx
210# DL
13
0
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Cody Stelmach
1 + 25/40 HSPU rx
Had a string of 120 DU in a row, new pr! Yay! Did not get capped on DU but HSPU took 6.9 min // 325# DL
13
1
Ian Wilson
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Eric Hansen
18:57 mod
Capped on 2rd of DUs, HSPU from box, 40#
16
0
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Grace Adler
10/40 goblet squat at cap
Finished last 30 gob squats after cap. 50 20” step ups instead of 200DU (foot care). 15-20 strict hspu each round. Deficit DL @165#. Thanks JT for the kip coaching!!
14
0
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Grant Soletski
I did it. Well some of it and there was plenty of entertainment in the 5:15pm class
3
0
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Greg Goffard
1 + 21 HSPU's
4 min cap on DU's, mod HSPU's
3
0
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Ian Wilson
15:35
285#
16
0
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james macco
Sunday's workout, Bob Barker- 16:44
DL @ 285# standing on a 45# plate.
1
0
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Jim Koehler
1 rd and 34 goblet squats, 53#, 2mats, 300 su
255# ddl. 5,000m row
11
0
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Justin Peterson
12:05
12
2
Kevin Hansen
Mike Cegelski
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Kevin Hansen
14:55
295# DL
12
0
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Krystal Lowney
18:26 at home
Rx other than capped DUs. DUs + basement rafters = 🤬
13
0
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Liz LeCaptain
1 round + 23/40 HSPU - ew
215# DDL
15
0
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Michael Green
1+16 hspu
0
0
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Mike Cegelski
19:50
Capped on DU both times 280# DL Accesory Schtuff
14
0
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Ryne Koehler
285#/19:59 Capped on both rounds of DU
12
0
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Sal Bertuglia
“Stay out of my way, or you'll pay. Listen to what I say.“ - Shooter
1 rd + 23 HSPU 225# DL
12
4
I eat shit like you for breakfast.
Tom Fameree
You eat shit for breakfast??
Kevin Hansen
Ian Wilson
Mike Cegelski
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Sam Carter
18:03 RX
#185
14
0
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Sean Manion
15:40 scaled
265# DL
15
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Theresa Rosenquist
19:33**☠️
**mods: 300 SU (some dubs, mostly misses), def. B-HSPU, #30 GobSq. ☠️ DL@ #195 Post: 5x{250m row & 150 SU -> hip & low back mobility.
14
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Todd Rocheleau
18:10 with mods
315 DL
12
0
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Tom Fameree
19:57 Rx
250# ddl
15
1
Sal Bertuglia
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