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Thursday, January 9, 2025

Boa

This Friday, East gym will close after the Noon class to set up for the Ice Bowl! East athletes are welcome to attend West gym 3:30/4:30pm classes or do Open Gym activities in the mezzanine of East gym.

This Saturday the gyms will be closed to host our annual winter competition, The Ice Bowl! We have 11 teams competing from our gym across 5 different divisions! Come check out the action anytime between 9am-2pm at East gym!!

Skill/Strength:
EMOM 10
1: 15 GHD Situps
2: 2 Rope Climbs

Metcon:
3 Rounds
30 Deadlifts 155/105lbs
20 Handstand Pushups
10 Front Squats 155/105lbs
-Rest 1 min after each round
-14 min cap
-Scale barbell to be able to do FS unbroken

Mandatory Mobility:
3 min quad smash per side
3 min hamstring smash per side

Optional Additional/Alternative Work:
21-15-9
Ski Erg Cals
-5 Sandbag Cleans after each round 150/100lbs

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Ashley Brocker
10:43
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Carrie Schatzman
✅ 65#, hspu w/25# & abmat; practiced rope climb/pulls for emom;
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Cody Stelmach
2+ 10 hspu at 🧢 finished afterwards //EMOM ✔️
15
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Daltyn LeClair
Capped with 10 FS left. 135#. Half RX HSPU half abmat
10
1
hspu are coming along nicely! #jealous
Tim Sanders
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Danielle Stelmach
9:14* // EMOM 10 GHD & 3-5 C2B
*subbed ice bowl movements- DL 65#, DB snatch 35#, S2OH 65#
8
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Devon Deda
11:59.69!!!
15
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Erika Donaldson
10:45 65#barbell, pushups
EMOM 15 ghd, 3 strict pullups. Taking it easy before the ice bowl
16
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Ian Wilson
Moved with Friends!
Legless up and down climbs. Straight leg DL, SHSPUs, & 10 strict C2B pull ups.
16
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Jessica Ploof
11:27
65# barbell, hspu off box, 10 GHD, 10 RR
11
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Jim Koehler
13:14 with mods
10
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Joe Nygren
Capped with 2 FS left
1st rd 145#, 2nd and 3rd 135#. Rx hspu, lock out on some not others. Emom maxed
12
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Justin Bruehl
12:03
5
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Justin Peterson
9:11 unbroken
Skill EMOM maxed out
14
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Liz LeCaptain
Light Ice Bowl stuff
11
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Megan Johnson
Low key Ice Bowl practice and a sauna
16
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Michael Green
✅
1
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Pamela Gehl
moved for the day
light weight. 55lb barbell, pushups. 10ghd and rope climb/pull combo
13
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Steven Leiterman
Completed for quality @135 in ~35 minutes
EMOM ✅ - 5 strict pullups in place of rope climbs
12
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Sylvia Christensen
12:02
EMOM— rotated between 15 GHDs, 15 T2B, 10 C2B for the GHD portion w/ the 2 rope climbs
6
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Theresa Rosenquist
🐍13:35**🐍
**Scl’d AF!! #95 DL/BK-PU/DB FS @ #20s. Skill: RC locks & holds & GHSU @ ==
4
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Tim Sanders
🍨 practice
super fun and exciting
6
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Timm Uhlmann
was here
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Zack Edgar
13:48
95# barbell 8 hspu with bad 12 knee hspu on box
12
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