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Tuesday, November 23, 2021

Mossdeep

The gym will be closed on Thursday in observance of Thanksgiving. We will still post an at-home workout that you are more than welcome to do and post your time.
Friday 11/26, the gym will be open from 8am-Noon for any open gym activities, as well as the traditional Black Friday workout, Clovis, which is a 10 mile run and 150 Burpee Pullups. This workout can be partitioned as desired, or split up with friends!

Strength/Skill:
Every 2 min for 5 Rounds
2 Strict Press @ 90%

Metcon:
3 Rounds
20 Wallballs (20/14lbs)
60 ft. SA OH DB Walking Lunge (50/35lbs)
20 Alt. DB Snatches

Accessory Work:
Bench Press
5×2
4×2
3×2
-Work up to a heavy triple for the day

Abs and Butt by Van Boxtel:
4 rounds
20 GHDs
:30 Hollow Hold
10 GH Raises
10 Hip Extentions

Mobility:
Pec Smash for 2 min each side
3 pos Banded shoulder work (1 min each)

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Alex Ebert
Yesterdays 90% snatch 140#
8
0
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Barb :)
16:26, 14# ball, 12.5# db
80# 1 rep strict press, the rest 77#. Thanks to Jacob and Mike for getting me through the last set of lunges!
6
0
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Brandon Larsen
7:42
#145 strict press / 175/185/205/205 bench press
13
0
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Breanna Eger
10:43 RX
92#
16
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Cassie Christianson
8:04
90# sp
9
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Cody Stelmach
9:29 (da leg pump is real) - no knee sleeves or belt which is a first in a long time 🙂
That was fun // up to 145 sp
18
2
Gear is for suckas!
Justin Peterson
Mike Cegelski
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Donny Covaciu
10:20 RX
130lb SP
17
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Eric Hansen
10:53 rx
18
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Garrick Fisher
10:05
185, 190, 190, 195, 195 #SP
4
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Ian Wilson
Worked out
9
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Jacob Anason
8:22
125#
4
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James Mueller
10:24 rx note (week of nothing plus no sleep last night)
21
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Jamie Burbey
11:40, 175# SP
1st round went great, then I died 🥵🤦
6
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Jamie Kemen
13:22
20# DB, strict press @ 60#
17
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Jennifer McFall
85lb press
13:41. RX wall ball, 20lb DB for OHS and snatch, 20rep each
5
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Jenny Wesolowski
13:43 RX
Very challenging for me. Happy though because a few months ago, 20# oh lunges were difficult. 75# sp.
14
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Jessica Ploof
12:21
30# DB, 70# SP
17
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Jim Koehler
5,125 m row
2
0
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Justin Peterson
6:53
Managed to pull off strict presses doubles at 180lbs
12
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Kim Davister
9:58 Rx
115 sp. singles after round 2 😬
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Krystal Lowney
11:22 30# DB
Should’ve just done Rx, I was worried about my OH on my left arm. SP at 72#
18
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LAURIE MARTINEZ
Finished
20# DB, 47# SP
17
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Mike Cegelski
9:13
145# SP (4/10-Gravity Won) PT: Rope Climbs/HSW/BMU
5
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Sarah Anderson
10:48 rx
Worked in the 95-100# range for SP
8
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Sean Manion
11:42 rx
145 strict press.EC bench
11
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Ted Kemen
9:56
35# DB/115# SP
17
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Theresa Rosenquist
11:04**
Scl’d: #20 DB & not OH (LB!)/#10WB 8’+ —> SP @#30 DB (L) (R) —> BP:#85/90/95x3 —> Mega Mobility & Massage w/ Christy!!
14
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Tom Fameree
7:42 @ 35#
145-155# sp
20
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Toni Wilson
11:14 Rx
83# sp, singles, didn’t finish last round, worst lift ever, really hate it
18
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Travis Olsen
12:31
40#DB 110/110/115/120/125 SP
17
0
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