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Monday, December 30, 2024

Bird Snake

New Year’s Hours:
New Year’s Eve – Regular Schedule
New Year’s Day – Both Gyms Closed
Reminder that as of January 2nd, the 11:30/12:30 class will blend into one class at Noon for more athletes and more fun in one time slot!
Lastly, due to lack of utilization, the East gym only will be removing 9:15am and 6:30pm classes. No worries, if we get more interest in those time slots in the future we will bring them right back!

Skill/Strength:
Every 2 min for 8 Rounds
2 Unbroken Clean Pulls, rest 15 sec, 1 Squat Clean
-Shoot for 80-90% 1RM Clean

Metcon:
7 Rounds
7 Toes to Bar
7 Thrusters 95/65lbs
7 GHD Situps
-14 min cap

Optional Additional/Alternative Work:
Every 2 min for 8 Rounds
2 Pause Bench Press+2 Bench Press at 75%

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

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Alex Ebert
11:53 rx
Cleans 185 (4rds), 195 (3rds), 205 (failed last rd)
16
0
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Ashley Brocker
7:54 at 95#
0
0
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Autumn Jarvis
10:50 RX
Cleans up to 110#
18
0
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Brandon Kruswick
13:11 (95#/toes to J-cup)
Squat cleans felt good so went for a PR. Went from 150# to 185#
13
1
Solid!
Cody Stelmach
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Carrie Schatzman
Cleans up to 140 (3#pr)
11:22 scaled; some hkr some toes as high as possible; 60#; Rx ghd’s; bench accessory & db curls w/jamie
3
0
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Cody Stelmach
7:22 rx // 245# cleans
Every :45 x10 rds -25ft unbroken handstand walks
18
0
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Danielle Stelmach
12:28 Rx
Cleans: 115-150# (5# squat clean PR!)
13
0
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David Rueckl
12:23 scaled TTB 65# thrusters and RX GHD
Cleans to 175# (10# PR) Showed up and moved forward 30’
15
2
Tom Fameree
Nice work!
Cody Stelmach
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Emma Mueller
145-200# (5# PR) // 10:54 RX unbroken
1.5 mi run warmup
15
0
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Erika Donaldson
11:45?
Cleans 95-120#
18
0
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Greg Goffard
10:39
Cleans 185 (4), 195(3), 205(1)
0
0
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Heidi Jones
11:27
65#, toes close, sit-ups / cleans 85-120#
13
0
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Ian Wilson
Monday Fun Day!
Up to 255#, 7:45
17
0
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james macco
10:09 masters.
Cleans up to 195# / fail at 200#
15
0
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James Mueller
260 clean. 11:35 WOD
12
0
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Jamie Burbey
8:43 Rx
Chest and triceps 6/12/25 split
13
0
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Jamie Neubauer
7:31 rx
Cleans 130, 135, 140, 145, 145, 145, 145, 150/ BP accessories at 100
15
0
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Jenny Renon
12:12–T2Parallel
Cleans up to 110#
13
0
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Jessica Ploof
13:03
Toes to //, cleans up to 110#
13
0
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Jim Koehler
finished after cap
135# with a couple squat cleans
11
0
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JORDAN MAGGLE
13:12 (95# / hanging knee raises)
Progressive load added on the squat clean skill. Went for a PR at 225 and just couldn't quite get it. Next time! Got a couple rounds at 205 to end
4
0
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Justin Bruehl
9:53(135lb)
Cleans:235,245,255,265,275,290,300,310❌️/// Bench:8x2pause+2 @225
17
1
Schwetty Sanders
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Justin Peterson
6:42
Clean work 235-305lbs
16
3
You would
Justin Bruehl
Schwetty Sanders
Didn’t even look at the whiteboard at all today before training 🤷🏼‍♂️
Justin Peterson
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Justin Riege
12:15rx
225-280 cleans
9
0
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Krystal Lowney
12:01
TTB were on, then off. Cleans to 120#
18
0
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Liz LeCaptain
9:30 Rx
cleans to 145#
16
0
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Lucy Covaciu
12:25 Toes to // 55# bar
75-100# cleans. New PR!
18
2
Congratulations on your PR!! We should’ve rang the bell!
David Rueckl
Congrats!
Cody Stelmach
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Megan Johnson
Did everything scaled and light, but it felt so good to be back!!
And bonus Ice Bowl practice after class 💪
9
0
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Mel Sanders
11:16 sc
2 t2b + 5 hkr | clean/sq complex #85-125
14
0
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Schwetty Sanders
13:14
at minimum, the last toe to bar was a no-rep. 155#-250#pc with frt sqt. RIP 12:30
13
0
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Shane Hanson
6:45
235-295#
9
0
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Sylvia Christensen
7:44
135-165 cleans. Bench press 105-115 with some curlz and rows 💪🏽 4 mile run Rx
14
3
how many miles for the month now?
David Rueckl
107 🥲
Sylvia Christensen
David Rueckl
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Theresa Rosenquist
10:42**😳😵‍💫
**Scl’dAF! V-ups & DB thr (15s), GHSU✅, DBClnP & SqCln @#25s (shldr PO’d today). 300 C BikeErg w/uo & shldr PT/ROM.
11
0
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Tom Fameree
9:14 @ 95#, GHD to //
185-235# cleans
11
1
Yeah, you start 10# more than my new PR, so who’s the real Beast??
David Rueckl
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