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Monday, September 13, 2021

Red Hot Chili Peppers

This week you will start seeing large amounts of mats and equipment being transferred over to the new location on Ramada Way. If you’d like to help in any way, you could throw a pair of dumbbells, a kettlebell, wallball etc in your car and drop them off at the new location, or you could drag a mat or two and drive it over.
If everyone helps even a little bit, it’ll save so much time and we can transition much more smoothly!

We will save moving the large stuff like bikes/rowers/rigs/GHDs for last!

Strength/Skill:
Back Squats
Every 2:00 for 5 rounds
2×5 @ 60%
1×4 @ 70%
2×3 @ 80%

Metcon:
30-20-10
Unbroken Handstand Walk (feet)
Hang Power Clean and Jerks 95/65lbs

Accessory Work:
2 min Max cal bike
Rest 2 min
8 min EMOM
Min 1: 30 max burpees over parallette
Min 2: 30 sec. Max sandbag cleans (150/100)
Rest 4 min and repeat 1 more time

Mobility:
Elevated shoulder stretch off a box for 10 seconds at a time, repeat 5 more times

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Alex Ebert
9:25 @ 75# HS walk into wall
BS @ 185, 215, 245
16
0
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Breanna Eger
8:33
1
0
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Carrie Schatzman
BS @ 105# 125# 135# 9:07 1:30, 1:00, :30 walk to the wall practice; 55# C&J
7
0
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Chris Fuss
BS 185 / 215 / 235
1
0
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Cody Stelmach
7:53 // re-did 6:53
Was at the round of 10 at the 5 min mark, and then forgot how to HSW 😤
19
3
😆 I heard expletives.
Theresa Rosenquist
Ok guy
Sylvia Christensen
Ian Wilson
Cancel
Debbie Doeren
14:42, around the worlds, 55#
Backsquats 100, 120, 135
8
0
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Eric Hansen
9:30
95# mod hs walks
17
0
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Garrick Fisher
5:36 wall walks
275, 315, 355 #BS
8
0
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Grace Adler
9:44
Wall walks. BS 105/115/125/135/145#.
9
0
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Ian Wilson
Asseccory work first
6:23 unbroken walks, slow jerks, no hurt back, win! 3rd workout in afternoon with family!
8
0
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Jacob Anason
7:17
Back squat: 195/225/260 // Accessory ✅ // GHD & legless rope climbs
13
0
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Jamie Henrickson
5:46
2
0
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Jenny Wesolowski
9:56
55# (started at 65 and changed weight after two reps), 1 min, 45s, 30s hs holds. Not my day today. BS @ 100, 120, 135#
15
0
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Jessica Ploof
8:18
55# c&j, handstand holds; BS @ 95, 110, 125
14
0
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Justin Peterson
4:35
18
0
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Kevin Hansen
4:30 (Wall Walks)
Back Squats up to 315#
13
0
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Krystal Lowney
8:41 55# (worked on cycling)
Walked into wall. BS 115-155# 50 GHDs
16
0
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Lauren Tamura
Came back and redid Metcon. 4:23 rx! All unbroken
175/205/235
14
2
Thank you for helping me load slam balls!
Grace Adler
❤️
Lauren Tamura
Cancel
LAURIE MARTINEZ
I finished - that's a win! 😃
17
1
🏆🥇🍗🧆 (😃👊)
Theresa Rosenquist
Cancel
Mel Sanders
7:30 scaled
BS 85/11/115 Wall walk 3 panels/2 panels/30s hold 45# HPC&J
0
0
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Ryne Koehler
8:15 broken
260/300/345
14
0
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Sam Carter
6:24
16
0
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Sarah Anderson
10:33 almost rx 😭
30ft HSW unbroken, spent 3 mins on trying to hit 20ft unbroken and ended up just accumulating. Finished 10ft unbroken. BS 115#, 135#, 150#
9
0
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Scott Adler
6:45 (3-2-1 wall walks, 65#)
Bs 115-155#
3
0
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Sean Manion
7:57 wall walks
200, 235, 265
16
0
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Sylvia Christensen
6:57
Back squats RX!!!
9
0
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Ted Kemen
7:34 Rx
165/185/205 BS
16
0
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Theresa Rosenquist
8:20 &w/ mega mods
Sub’d: 2:1 shldr taps/ #55 HPCl/#20 DB PJk (LA); BS: #105/110/120
14
0
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Tom Fameree
6:59 Rx
195/225/260 BS
18
0
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Toni Wilson
8:54
65# c&j, walk to the wall practice, 130# bs (60%) 5x5 no weight increase
15
0
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Travis Olsen
10:10 95# mod HS walk
BS @ 160, 185, 210
14
0
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Trevor Snyder
11:30
Hs walk broken up, 75#
1
0
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Tricia Spencer
10:27
55# and wall walks, BS: 105-125
14
0
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Yvonne Otero
8:10, Ring rows & 15# HPC&J
15
0
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