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Wednesday, July 3, 2024

The story of us

This Thursday for 4th of July, we will have a rolling schedule at East gym from 7am-10am, then head to Grant’s house for the Beer Mile! West gym will be closed with no classes all day. Regular schedule Friday onward!

Skill/Strength:
Every 2 min 4 Rounds
1×5 Push Press at 65%
1×5 at 70%
1×5 at 75%
1×5 at 80%

Metcon:
8 Rounds
10 Alt. Front Rack Lunges 115/85lbs
10 GHD Situps
16 min cap

Accessory Work:
3 Rounds, each for time of
75 Double Unders
20 Cal Ski Erg
10 Cal Echo Bike
-Rest 3 min between rounds

Mobility:
3 min glute smash per side
3 min delt smash per side

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Andrew Schwoerer
10:43 RX
PP 105-145
12
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Anna Ebert
11:40 scaled
55# barbell and abmat situps Push press to 75#
14
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Autumn Jarvis
10:32 RX (up to 95# for push press)
3 mile run before class
15
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Bradley Boockmeier
7:46
No Push press for me today
13
0
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Chelsea Sherman
9:58
Push press to 100#
12
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Cody Stelmach
6:44 rx // 147-180# pp
15
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Danielle Sherman
7:34
PP 95-125
12
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Danielle Stelmach
10:46 Rx
PP 80-105#
4
0
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David Rueckl
13:54 Masters RX
Push Press to 125# Showed up and moved forward 30’ Happy 4th everyone!!!
14
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Devon Deda
7:55 scaled
First half Rx second half abmat sit-ups PP up to 155
13
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Emma Mueller
8:19 RX
Push press up to #105
8
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Erika Donaldson
10 something? 65#bar
Posh press to 100#
15
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Greg Goffard
12:50 95# Lunge
115-145# PP
0
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James Mueller
195 Push press. METCON 10:15
14
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Jamie Neubauer
8:19 rx
12
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Jenny Renon
12:44 rx
Up to 75# PP
13
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Jenny Wesolowski
10:49 rx
PP 70-95#
11
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Jordan Teague
Dragonbowl practice
PP to 85#
0
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Justin Peterson
6:40
Push presses 155-210lbs
14
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Kaylee Salm
7:31 sit ups
Push press up to 105
12
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Kevin Hansen
8:44
165/175/190/205
12
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Krystal Lowney
10:05 Rx
SP to 95#
14
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Liz LeCaptain
9:17
12
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Lucy Stedl
12:40 scaled
55# barbell, 1/2 ghd 1/2 Ab mat sit ups. Push press to 70#
14
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Maddy Meyer
12:54 scaled
55# barbell, GHD to parallel - Push Press 45-75#
5
0
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Matt Smith
9:46 scaled
115# PP
12
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Megan Johnson
9:43, lunges scaled to 65#
75-90# PP
7
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Mike Luberda
7:40 Rx
Push-press to 180
11
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Pauly VanderKelen
HBBS: 12 reps @ 135,185,225, & 275#
1 minute Static Bar Hang / 4x2 Legit Standing Ab Roll-outs alternating with 4x13 Wrist Curls with 35# dumbbells / 3x15 Leg Extension with 30# on each Tri-Flexor alternating with 3x12 Calf Raise @ 205# and 3x15 Shoulder Fly with 15,20, & 25# dumbbells.
0
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Ryan Froelich
9:37 (95)
^130
12
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Ryne Koehler
11:11
135-195
11
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Selena Cashman
8:45
#75, half ghd half sit ups 35-45# Push Press
12
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Steven Leiterman
5:44 RX
Rounds 1-2 (1:11), 3-4 (2:38), 5-6 (4:06), 7-8 (5:44). Push press 135/145/155/165
9
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Sylvia Christensen
8:32
Up to 135 push press. Beforehand 4 rounds: 10 good mornings (90#), 10 glute bridge, 10 tempo goblet squats then 3 mile run. Goodbye legs
12
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Tom Fameree
10:45, 95#
135# pp
10
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