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Tuesday, July 9, 2024

Sweet Nothing

This Saturday we host our annual summer competition, The DragonBowl! Come spectate anytime between 9am-2pm for nonstop action and to support the many members of our gym competing!
The East gym will be closed for classes all day on Saturday, July 13th for the event.
We will close the East gym at 1:30pm on Friday, July 13th to set up for the event. Any East gym members are welcome to attend West gym for 3:30/4:30pm classes if they’d like.
If you’d like to help set up for the competition, show up to East gym anytime between 1:30-3:00pm!

Skill/Strength:
Every 2 min for 9 Rounds
Squat Snatch 3×2 at 78% 1RM
Squat Snatch 3×2 at 83% 1RM
Squat Snatch 3×1 at 88% 1RM

Metcon:
3 Rounds
5 Bar Muscle Ups
5 Power Cleans 205/145lbs
Then immediately Row 500m for time
-Log total time, and 500m row time
-9 min cap for the 3 rounds

Accessory Work:
EMOM 12
1: 10 Glute Bridges
2: 10 Banded Hip Thrusts
3: 5 R/L Banded Leg Kickbacks

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

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Anna Ebert
3:35 BMU off box and 85# PC 2:01 Row
Snatches up to 75#
20
0
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Autumn Jarvis
Dragon Bowl Prep on the West Side :)
18
1
I’m glad you’re ok.
David Rueckl
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Bradley Boockmeier
2:06/1:48
16
2
You didn’t do the whole workout in 2:06
Justin Peterson
I don’t know what my whole workout time was. My rower was facing backwards and then I fell off of it and didn’t look. Those were my two times for the different parts obviously ya goober
Bradley Boockmeier
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Brandon Larsen
4:52
1
0
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Carrie Schatzman
4:34/7:06; 2:06 row; scaled: bmu on perch, 120#
Snatch up to 95#
3
0
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Celia Osorno
8 something 2:10-15???
Sweaty. 2BMU, Tried RX and got 3 PC then said let’s not get hurt. Dragon bowl prep before and during. Yesterdays accessory.
15
0
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Chelsea Sherman
6:39/2:04
Box BMU, 105#. Snatches to 87#
16
0
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Cody Stelmach
4:20 total time rx/1:33 row // 195# snatch (3# pr!!!!!!! 🤘🏼🤘🏼🤘🏼🤘🏼🤘🏼🤘🏼🤘🏼🤘🏼🤘🏼🤘🏼)
24
1
Justin Peterson
Cancel
Danielle Sherman
7:39 (2:02 row)
Snatches 115-140
13
0
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Danielle Stelmach
6:05 (1:57 row) // Snatch 65-75#
105#, BMU 20in box (2 rounds) then forehead height bird perch. All BMU unbroken!
12
0
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David Rueckl
3:55 Ring rows push ups 145# cleans. 1:40 row
Snatch to 140# (5 # PR) Showed up and moved forward 30’
22
1
nice row time!
Mel's Husband
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Devon Deda
5:28 + 1:43 scaled
BBMU and 175# pc + snatches up to 150#
21
0
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Emily Garcia
6:25/ 2:30
1
0
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Eric Hansen
6:00/1:50 scaled
box bmu and 155#...snatches 115-135#
20
0
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Erika Donaldson
Snatches to 75#
7:15 (?) row 2:15 BMU rx, 105#barbell Accessory✅️ seated strict press 4x4@65#. Abs
18
0
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Greg Goffard
8:36 / 1:45 155# PC's
125-140# snatches
1
0
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Heidi Jones
4:10 ish / 2:00
jumping BMU, 85# cleans / 55-70# snatch
19
0
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James Mueller
Total time 9:30 RX Snatch 155-175
21
0
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Jamie Neubauer
4:37, 2:15 (6:52)
Rx bmu, 125# pc (80%), 400m run - not enough rowers
20
0
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Jenny Renon
🤷🏼‍♀️
8
0
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Jenny Wesolowski
7:18 total time/1:58 row 105#, box bmu 24” + 45 plate
Tried just 24” box a couple reps and failed. Did not count toward total. Snatches 65-80# (80# only on last set)
16
0
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Jessica Ploof
5:00/2:18
100# cleans, jumping BMU off 30” box+25# plate, snatches 55-75#
18
0
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Jim Koehler
6:15 total. 1:52 for row. 145# pushups and c2b
17
2
Good job following directions today, Jim!
Justin Peterson
Did not seem that hard to follow the directions.
Jim Koehler
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Joe Nygren
3:53/1:48
135# pc. Split Bmu up 3/2 reps. Deadlift pr 365#
22
0
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Justin Bruehl
4:low(?) 2:09/1:40
**3 strict rmu/round can't kip during to bum wing
19
0
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Justin Peterson
4:02 total time/1:43 row (3 rounds in 2:12)
Snatches up to 220lbs. No misses 🥰
23
0
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Kevin Hansen
2:30 // 4:42
115 - 185 pause snatches
19
0
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Krystal Lowney
5:10/2:08
105#-push/pull, Row 2:08, snatches to 75#
21
0
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Liz LeCaptain
2 + 5 BMU at 9 minutes RX / 2:08 row
up to 125# Snatch
20
0
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Mel Sanders
6:22/2:00sc
Bmu 24"&35#, #105 | snatch #95
7
0
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Mel's Husband
under cap*
push/pull. nice cool summer breeze @ #BestSide=WestSide
14
0
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Michael Green
5:40/1:48
Snatched up to 215#
14
2
Nice Snatch
Mel's Husband
Thanks
Michael Green
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Natalie Blomquist
7:00 total time//2:05-10ish row red bands for BMU, cleans 115
Snatches up to 105
10
0
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Pamela Gehl
8:23
5:54/2:03 row pullups/pushups, 85lb barbell Snatches 35lbs to 45lbs accessory done+60 ab rollouts and 4 sets of 4 seated strict press 55lbs
19
0
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Steven Leiterman
Alternative work
Bench instead of snatch: 225/245/265 --- 3 rounds of: 30 curls, 20 band tricep extension, 10 KB row, 10 skull crusher, 30 hammer curls, 200ft KB carry
21
0
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Sylvia Christensen
9:24 total, 2:10 row
Bar felt heavy 😭 up to 130# snatches. 4 mile run beforehand
13
0
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Theresa Rosenquist
5:20 incl. 2:17.9 row (👵🏼🐢)
Everything Scl'd AF!! KBSn: 26/35/44, =RR= +PU & 10 KBClns -> Row. Pre: 200 Cal BikeErg & ROM. Post: ROM & Shldr Smash!!
18
0
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Travis Bittermann
4:04 rowing took me 1:48? Or 1:50.
Much better after yesterday’s performance. But missed my last set of double snatch at 215 but hit all the singles at 225.
15
1
nice snatch!
Mel's Husband
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Tricia Spencer
6:34 (2:04 row)
Ring rows/push-ups, 75# PC, Power snatch 45- 65#
1
0
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