Whiteboard Search
Thursday, January 7, 2016

Ugly Dog

So we have a lots of people working out every day with an equal amount of equipment. What we also have is cleaning wipes……boxes and boxes of them for you to use. We have a cleaners that take care of the bathrooms, lounge, kids room, gym floor, showers, etc every night after we close. We also have a nice young lady that cleans the barbells, pull-up bars and the rest of the equipment but not every day. Once a week all the equipment gets a good once over so we need to make sure you all wipe down what you use every time you use it. Please take a few minute after the WOD to clean up your equipment. Our new gym is much nicer than all previous facilities so let’s keep it that way. Now one more thing that’s been on my mind as of late, your movement during workouts. It’s been phenomenal. Between coaching classes and observing while I workout I am in a constant state of amazement of the athletes surrounding me. Well done and you all really should get in on the $500 best movement bounty in the Ice Bowl. Sign up and show off your attention to detail. 
Have a great Thursday!
1.) Ugly Dog
4 rounds
10m Front Rack Lunge -> 5 Strict Shoulder Press 135/95lb
note: do not set bar down until the shoulder press is complete so scale weight as necessary.
500m Row
Pick one extra credit to complete after the WOD
*2.) Power Clean 65/3, 70/3, 75/2×2
*3.) Power Jerk 65/3, 70/3, 75/2×2, 80/2
*4.) Bench Press 50 reps @ 50%
note: if you have not found your 1RM Bench Press do so.
*5.) EMOM for 10 minutes
odd: 12 Burpees to 6″ target
even: 12 Toes to Bar
*6.) Row Session
10 minute warm up and cool down
Row 3K @ SR 22, 2K @ SR 24, 1K @ SR 26; 4 minute rest between pieces

You must login above to log your score

14:46 75#
7
0
Anna Schumacher, Steve Kaster, Michelle Johnson, Robin Mueller, Grant Soletski, Pauly VanderKelen and Sylvia Christensen
Cancel
Alyssa DeNoble
14:32 65#
15
0
Cancel
Anna Schumacher
15:44 rx
EMOM complete - 50 bench press 80# (5x10)
12
0
Cancel
Anne Hoffman
14:41 @ 65#
12
0
Cancel
Bill Hoisington
14:40 #65
PC 120-140 Jerks 120-150
14
0
Cancel
Billy Lowney
11:08 rx
11
0
Cancel
Cole Cravillion
12:26 rx
50 reps of bench 245#
14
1
50 reps at 245? Put some weight on that bar Bro!
Jim Tschampl
Cancel
Eric Hansen
13:10 95#
6
0
Cancel
Erin Buntin
14:30 75#
Up to 135# power clean plus 1 jerk each set.
18
0
Cancel
Garrett Lowney
9:41rx
11
0
Cancel
Grace Adler
15:15 @ 80#
13
0
Cancel
Grant Soletski
14:25 115lb ub
3k 11:48, 2k 7:47,1k 3:47
12
0
Cancel
Jim Koehler
14:00 rx
15
0
Cancel
Jim Tschampl
13:36 115#
7
0
Cancel
Justin Bauer
11:35. 115#
9
0
Cancel
Kent Maxwell
15:30
First workout that I finished. Just used a men's bar
2
1
That's awesome. Congrats!
Tina Schmidt
Cancel
Krystal Lowney
14:20 55#
16
0
Cancel
Marcie Kyllonen
14:24 @ 70#
PC up to 95# Push jerk up to 100# 50 UB GHD's
10
0
Cancel
Mark Davis
16:17 85#
EC PC's, PJ"s up to 125# 6km row rx
13
0
Cancel
Marlene Hall
13:32 #55
1
0
Cancel
Michelle Johnson
14:00 70#
16
0
Cancel
Nate Hall
11:46 rx
305 bench
19
0
Cancel
Paul Mantz
I finished @ 95#.
I'm going to be hurtin tomorrow.
16
0
Cancel
Pauly VanderKelen
12:42
Power clean up to 225# / More strict presses @ 135#
0
0
Cancel
Rebecca Smith
14:56 75#
135# bench press (《--that was fun)
18
0
Cancel
Robin Mueller
14:26, 45#
16
0
Cancel
Sal Bertuglia
14:03 @ 100#
19
0
Cancel
Steve Kaster
15:40 Rx
17
0
Cancel
Theresa Rosenquist
Rest and rehab day!!
13
0
Cancel
Tina Schmidt
CF La Crosse 5:58
20 thrusters/SDLHP/PJ/OHS/FS @ 65#; 4 burpees on the minute. 1RM OHS @175# (tie PR?)
5
0
Cancel
Todd Rocheleau
13:59, 120 lb
200 lb PC, BP @135lbs for 50 repa
12
0
Cancel
Tom Schmidt
11:47 Rx
9
0
Cancel
Ty Krueger
12:12 rx
21
0
Cancel
Zach Nasto
Not sure time, at home with Samantha
Emom complete. Bench- 185 (5x10)
9
0
Cancel