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Saturday, March 12, 2016

FloorEd

Well now wasn’t that a fun day? Many of you got your first Bar Muscle Up and even more of you are just a hare away. I will provide time today to work on them during the first part of the workout today. I also noticed how difficult the jumping chest to bars were for some of you. You know what you need to do? It’s time to work on that pulling strength. We have bands upon bands to use on building those strict pull-ups. 
Today I just want you all to move in 7 minute increments. The weights and reps should allow for continuous movement so make sure that happens. I really enjoyed watching you all today, lots of fight in this little gym of ours.
Have a great Saturday!
1.) 15 minutes to Establish 1RM Box Jump
note: You may also use this time to work on your Bar MU
2.) FloorEd
7 minute AMRAP
15 WallBalls 
12 Burpees
9 Abmat Situps
rest 3 minutes
7 minute AMRAP
12 Deadlift 155/105lb
9  Burpees
6 Abmat Sit-ups
rest 3 minutes
7 minute AMRAP
9 Strict Press 95/65lb
6 Burpees
3 Abmat Sit-ups 

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Amy Zynda
3,4,2 RX(ish)
12 SP, 6PP last AMRAP 27.5" BJ (PR)
12
1
Nice BJ!
Mary Stueber
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Angela Cervantes
2+7 sp 2+10 bur 5+ 10 bur
9
0
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Bill Hoisington
2+9,3,3+3sp #65
Worked on bmu.
9
0
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Brian Toole
Saturday free class w/Magic Mike
12
0
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Derek LaBonte
4+5; 5+9; 5+6
25# med ball; 47.5 in. Box jump PR!
11
0
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Jim Koehler
3+15, 4, 4+5 sp
12
0
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Laura VanderKelen
3+6 burpees, 4+7 burpees, 3 flat (1 rd at 65, 2 at 55)
3 mile run
11
0
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Lindsey Koehler
Planet Fitness
1x20, 4x12 bench. Goblet squats and weighted sit-ups. Hollow rocks/supermans.
9
0
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Michelle Johnson
4+6 WBs, 5+5 burpees, 4+3 SP
9
0
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Paul Mantz
Free class stayed for box jump 1RM 46.75 inches
13
0
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Pauly VanderKelen
4+1 WB (25#) / 5+9 burpees / 4+5 strict press
45" box jump (30" box + 5 45# plates. Thought I got a PR, but actually just tied my current one :/ Parallette HSPU skill work / 80 GHD sit-ups / Peg board skill work / HS with WB skill work
0
0
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Steve Kaster
Didn't count the rounds. I think 4, 5 and then 4 + 8 strict presses.
38 inch box jump - 2 inch PR on top of 1.5 " pr last week. 115# atrict presses
11
0
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Sylvia Christensen
I moved for 21 min
Got 3 bmus today!! It's been a long time coming
15
2
I knew you would!!!
Krystal Lowney
BOOM!!!👊
Theresa Rosenquist
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Theresa Rosenquist
KBs & Abs
45:00
4
0
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