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Wednesday, January 19, 2022

Kevin Johnson

This Friday we will be closing the gym after 12:30pm class to start setting up for our annual winter competition, The Ice Bowl!
Saturday, 1/22, we will be hosting the competition all day long from 8am-3pm, so if you’d like to come spectate, please do!
We have several teams competing from our gym in various divisions and they could use your support.

If you’re attending the competition, please do not park in the stalls directly in front of Woodworkers Depot. Thank you!

Metcon:

24 min AMRAP 

15/12 Cal Bike
1 Pull-up

1 Chest to Bar Pullups

1 Bar Muscle Up

*Add one rep to rig work each round 


Accessory Work:
3 rounds:

5 hip ext. 

5 back ext. 

5 glute ham raises 

Mobility:
2 min Frog Stretch

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Barb :)
6 + 3 bmu
Jumping pu, jumping C2B and low bird perch bmu Crying…😢
3
0
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Brandon Larsen
9 + 15 cals …..hands ripped in 9 🤦‍♂️🤦‍♂️🤦‍♂️
16
0
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Breanna Eger
7/7 pull ups, mods
14
0
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Chris De Pas
8 + 2 MU
8
0
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Cody Stelmach
8 + 10 cals #ouchy
16
0
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Donny Covaciu
7+1 MU
Scaled MU to Box Jumps MU
15
0
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Eric Hansen
6+ rds
Hand tore @ 6 rds then mod the remaining to burpees/GHDs, box BMU
17
0
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Heather Phillips
7+8cal
Green band PU, c2b attempts, perch BMU
16
0
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Jacob Anason
1/9 BMU
Bench & Costa Rica arms w/Mike
8
0
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james macco
Into round 7. A rip was about to happen so I stopped with 30 seconds. BM off a box.
#notinmywheelhouse. ☕️ chat too
15
0
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Jamie Burbey
Squats and lunges, squats and core 🥲
Up to 315# BS, working on getting big and fat 👍
2
0
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Jennifer Gleason
6+84 cals+7 pull-ups and a rip.
8
0
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Jenny Wesolowski
7 + 12 cal bike (1:56 left on clock when I stopped, hand tore 7th round)
Blue band pu and c2b. Box bmu (24” + 45 and 35 plate). Accessory work
12
0
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Jim Koehler
6 rds. box bmu
7k
12
0
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Justin Peterson
1/9 Bar Muscle Ups
Hands feel great. Idk what everyone is whining about.
13
1
james macco
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Kevin Hansen
8r + 6 pull-ups in 20min
Ripped and stopped (went unbroken through 6r)
18
0
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Lauren Tamura
7/7 C2B scaled BMU in round 4 after 2 rx BMU. Scaled to banded bmu
No chalk = no rip
2
0
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Liz LeCaptain
6 rounds
coffee chat
15
0
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Mel Sanders
7+12 cal scaled
2 green band (work on form) & jumping bmu
15
0
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Michael Green
6+7c2b
8
0
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Mike Cegelski
6+3 BMU
Bench + Costa Rica Arms w/Jake
4
0
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Ryan Froelich
7+2 C2B (hit brakes after hand tore)
16
0
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Sam Carter
Hand rip after 7 C2B so quit
16
0
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Sara Weber
8 + 12 cal
Green band c2b // jumping box mu
6
0
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Sean Manion
On BMU in 7th round
10
0
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Sylvia Christensen
12 cals
7
2
Congrats!
Cody Stelmach
Austin Kutz
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Theresa Rosenquist
6R + 12/7/ 7/6.69 burpees **
Banded PU & 2:1 burpees (v. BMU)…3x{5 GHHE/5 GHBE/5 GHR +100’ torque sled pull/push —> Psoas mobility.
14
0
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Tim Sanders
7+15 cals scaled
jumping c2b and mu off box. played "please dont injure myself" with minimal warm up
9
0
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Toni Wilson
Stopped in round 7 almost ripped
Looks like a pattern emerging…. T2b for bmu
17
0
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Travis Olsen
6 + 15 cal
Used blue/green band
15
0
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