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Thursday, June 30, 2022

Retest 031121

Monday, July 4th, we will have reduced hours from 8am-Noon with a rolling schedule (show up whenever you’d like) to do Lumberjack 20 hero workout or your own Open Gym workout!

Grant will be hosting the Beer Mile at his house this Saturday, July 2nd at noon. Budweiser will be provided to runners. If you’d like another beverage of choice, please bring it yourself.

Skill/Strength:
Row 1000m for time

Metcon:
With a partner, one does a whole round, then switch
6 Rounds
15 Kettlebell Swings 53/35lb
10 Alt. Pistol Squats

Accessory Work:
Every 4min for 3 rounds
30 DB Hang Power Snatch (50/35lbs)
5 Sandbag Cleans (150/100lbs)
-Max set of UB Bar MU

Mobility:
2 min Frog Stretch
3 min Seated Straddle

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Barb :)
4:48
Did 7 rounds of 5 cals echo and 10 air squats
5
0
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Bradley Boockmeier
3:11 row.
Not sure on the time for the partner WOD. Had fun. SweatSesh
9
0
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Brandon Larsen
3:12 row
Accessory work w/Cody (20ttB,6BMu, 19ttb) T-Rex is king
9
0
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Cody Stelmach
3:09 row // Accessory work w/Brandon ✅ (20 TTB, 5 BMU, 20 TTB)
Powered by 🍿🥤 #jurassicpark #t-rexwins // 3x8 landmine press, Ring work, 3x1 rep max eff. pullup (20 sec.), 3x20sec. hollow holds, CTB work // shoulder /hip mobility work for 30 min
10
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Eric Hansen
3:36 row // 11:00
15
0
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Grace Adler
6:10 (solo)
Narrow squat for pistols. 4:33 row.
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Greg Goffard
3:27.5 Row
9:54 w/Mike G
10
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Ian Wilson
Fun with Friends
Worked out with my beautiful wife - she's much more than just Toni to me! Did all the stuff again. Not fast, but finished.
18
2
I made the friends list!
Cody Stelmach
You did!
Ian Wilson
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Jacob Anason
11:09 w/ Mike
3:22 (5 sec PR)
6
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james macco
3 mile run with my favorite daughter, Sarah!
14
1
I hope Sarah is your only daughter or is this a really funny comment
Mike Cegelski
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Jessica Ploof
4:19 row
9:55 with 🐠
6
0
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Justin Peterson
9:48 with Mueller
3:26 1000m row. Has to be a PR?
18
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Kim Davister
3:42.7. 11:20 w/ Sarah
Gymnasty
11
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Kori Scherer
3:47
10:57 with Mike, 4 pistols + 6 heel hook pistols
12
0
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LAURIE MARTINEZ
4:39/10:10
Amazing WO with ALL coaches 😍😛 Partnered w/the amazing T!!!!! Thanks for the encouragement - I needed it!
13
0
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Liz LeCaptain
Run with Lou
14
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Marc Mazon
3:30 Row
10:24 W/ Tim
9
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Maria Onaindia
3:41 row/10:52 wod
Tucked foot pistols w/Natalie Accessories…subbed kipping pull-ups for BMU (max set of 5), 35# DB, inhaled a cool powder from the sandbag
13
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Mel Sanders
4:08
11:52 w/Crystal, pist on top
18
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Michael Green
3:37 row
9:54 W/Greg G
10
0
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Michael Hartmann
3:14.0
0
0
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Mike Cegelski
11:10 w/Jake
3:28. PT: Banded BMU, DU& GHD Passes, HSW
7
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Mike Taylor
10:57 with Koko Chanel
3:29 row
12
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Natalie Blomquist
4:13 Row/ 10:52 WOD
Narrow squats with Maria. Accessory: 25 DB, sandbag to shoulder, MU from floor on sidebar (max set 6)
11
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Sara Weber
3:59
11:59 with Paula!
17
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Theresa Rosenquist
4:28.3/10:10
**narrow squats. partner Laurie M 🤩!! ~2:14/500m Ill take it. Psoas mobility post. 40 cal Echo pre.
16
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Tim Sanders
10:24 w/marc
3:34 row
10
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Toni Wilson
10:22 rx with Ian
3:49 row, accessory work with mods
16
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Tricia Spencer
9:45 (narrow squats), with Ashley
3:59 Row
5
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Victoria Ertl
3:55
Rower @ 8; 11:47 w/ Nate, 40#
8
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Yvonne Otero
5:01 bike / 11:21
16
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