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Thursday, September 16, 2021

Radiohead

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!

Metcon:
35 min AMRAP
20 Hang Squat Snatch 115/85lbs
20 Deficit Handstand Pushups 2×45/1x45lb plate
20 Front Rack Lunges 115/85lbs
Run an object to the new gym (Dumbbell/Kettlebell/Wallball/Slamball)

Accessory Work:
4 rounds
100ft Yoke Carry (1-45s/1-25s)
4 ring MU
100ft sandbag carry
*10 min time cap

Mobility:
Lacrosse ball teres major/upper lat area) for 2 min on side. Move arm thru full range of motion. Do against the wall

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Alex Ebert
1 plus 14 snatch scaled
Scaled to 95#. Ran 1 mile outside around the station, and no deficit for HSPU
2
0
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Brandon Larsen
1 round
Extra credit work completed ✅
3
0
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Breanna Eger
1+1 mile Mods
9
0
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Dan Smith
1+~300m run
95# bar / 25# plates for HSPU / 35# DB for object carry
7
0
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Debbie Doeren
1 + 894m bike, 15# trainer bar, box HSPU
3
0
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Eric Hansen
1rd in ~25 min
95# hspu from box 40# db run
8
0
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Greg Goffard
1 + 13 snatch
115#, 30# DB's
3
0
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Ian Wilson
Did workout - Active Rest
8
0
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Jacob Anason
1 + 69m
Carried 10kg plate 800m // ski + 30” box jumps
2
0
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Jim Koehler
1 rd. 75#, 1 abmat hspu, rowed 5000 for run
5000 m row before class
3
0
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Kim Davister
1 + 14 snatches Rx
60 #DB
6
0
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Krystal Lowney
1 rd + all strength stuff.
55#, deficit with 45s but an abmat in the middle. Ran w/ 20# DB.
6
0
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Megan Vogel
1+20 Lunges
Walked/Ran trying to catch dan with a dumbbell. Every time he heard me coming he went faster!!!!!
6
0
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Michael Green
1 round woof!
4
0
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Mike Cegelski
1+11 Snatches
PT: Banded BMU work (down to just a blue band), Air Raid, HSW
2
0
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Sylvia Christensen
Rest
9
0
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Theresa Rosenquist
1R + everything except 2nd trip***
***super Scl’d: #26 KB Sn->gob.sq-lunges-deficit push-ups. EC: Hvy KBs & DBs & stuff to new space.
0
0
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Toni Wilson
Done
75#, 10 hspu with abmat and 25# plate and half with 35#plate, carried 2x12# db (1 - 25# db would have been better, hard to run with one in each hand), stopped after one full round
7
1
Thanks for the tip! Went with one 20# and it was plenty hard!
Krystal Lowney
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