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Wednesday, May 24, 2023

Lipizzan

Memorial Day will have limited hours from 8-Noon on the East side gym.
We will be hosting our annual Murph workout that is open to all members and their families! The workout takes around an hour so plan accordingly to make sure you’re done by 12:00pm!

Skill/Strength:
Every 2 min for 5 Rounds
1 Power Clean+1 Hang Power Clean
-Warm up to 75%+ before starting
-Must be done unbroken
-Add weight each round

Strength 2:
Every 2 min for 5 Rounds
1 Push Press+2 Push Jerks+3 Split Jerks
-Warm up to 75%+ of Push Press before starting
-Must be done unbroken
-Add weight each round

Strength 3:
Every 2 min for 5 Rounds
1 Pause Back Squat+1 Back Squat
-Warm up to 65%+ of Back Squat before starting
-Pause for 3 seconds in the basement – stay active!
-Add weight each round

Accessory Work:
EMOM 22 alternating between
12/8 Echo Bike Calories
13/9 Echo Bike Calories
15/11 Echo Bike Calories
Rest 1 min
15/11 Echo Bike Calories
16/12 Echo Bike Calories
17/13 Echo Bike Calories
Rest 1 min
16/12 Echo Bike Calories
18/14 Echo Bike Calories
Rest 1 min
-Scale all cals by 1-2, if needed

Mobility:
3 min quad smash per side
3 min trap smash per side

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Barb :)
75# cleans, shoulder said no to overhead :(, 155# back squats
First time I’ve backsquatted in months
8
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Bradley Boockmeier
Cleans to 265#. S2OH to 265#. Squats to 355#
16
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Breanna Zold
155# cleans, 115# jerks, 175# squats
8
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Carrie Schatzman
130 cleans; 110# S2OH; 165# BS
Accessory biking modified;
4
0
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Christopher Adam
245; 225; 305
Ran the mile loop outside
9
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Cody Stelmach
225 cleans // 185 Press complex // 295 back squats
16
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Danielle Sherman
Cleans - 175, S2OH - 145, Squats -185 for all rounds
16
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Grace Adler
✅
Clean (80/85/90/95/100), PP (55/60/65/70/80) BS (105/115/125/135/145)
11
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james macco
Up to 165/155/225
1
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James Mueller
1.245 2.215 3.285
15
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Jenny Wesolowski
✅
Cleans: 85-90# 2 pc, 1 hc per rd. Jerk stuff: 65, 70, 70, 70, 75#. Squats: 105-110# 1 pause bs, 3 bs per rd. Accessory bike at lower cals (only 12 min)
7
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Jordan Teague
Cleans to 125, OH to 85#, BS to 155
5
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Kim Davister
Did the bike thing
Mostly…
5
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Liz LeFevre
Cleans - #135. Press complex-#90. Squats-#195
9
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Maria Onaindia
Dropped in at BrewCity CrossFit…
…for more lunges 💀💀💀
16
2
Steven Leiterman
I was wearing a CFGB shirt so had to go hard 🤷🏻‍♀️
Maria Onaindia
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Mel Sanders
bar-bike-mobility & coffee
Clean #120, s2oh #115, bs #155 | bike EMOM 5-6-8-R-8-9-11-R-9-11-R-8-6-5
16
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Mel Sanders, Mr.
225 215 325
225 was a bit light. 215 missed last rep cuz idk how to split jerk, 325 was about right
8
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Michael Green
245//205//365
9
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Nate Ziolkowski
Cleans to 185 - S2OH to 155 - Squats to 255
13
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Pauly VanderKelen
Front Squat: 5@135, 4@185, 3@225, 2@275, singles @ 315 and 335#, then 5X5 @ 300# belted every 3:45.
4x10 Standing Ab Roll-outs on a ~22 degree board (12th hole down on the squat rack close hole pattern) alternating with 4x13 Wrist Curls with 25# dumbbells / 4x13 Calf Raise @ 195# alternating with 3x13 Shoulder Flys with 25# dumbbells / 3x20 Shoulder Press with 30# dumbbells.
1
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Sam Carter
1) #140 failed the hang clean at #145 2) #120 3) #175
11
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Sara Weber
Cleans to #120, S2OHs to #75, Squats to #170
First time split jerking in years, thanks to Jamie peer pressure. Accessory work death. Great first day back!
17
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Steven Leiterman
Cleans to 205 - S2OH @ 135 - Squats @ 365
14
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Sylvia Christensen
^165 cleans, ^155 S2O
10
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Theresa Rosenquist
✅👊✅👊✅
Nice lil’ bro sesh today! HPCln -> 85, BP -> 95(x5), 3”P-BS -> 115. Mobility & 🧼🧽🪣
9
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Yvonne Otero
Swam 1500 yds
13
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