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Monday, April 16, 2018

Classic

ATTENTION:
The gym will be having a late start this morning 
 to give our plow truck drivers and coaches a chance to clear snow in the morning so it’s safe(er) for everyone. 
The first class will be 9:15am. Drive slow. Drive safe. 
Spread the word to as many other members to make sure everyone gets the message to plan accordingly. 
Thank you!
1.) Classic
27-21-15-9-3
Dumbbell Hang Power Clean 50/30lb
Lateral Burpees over Dumbbells 
2.) Every 2 minutes for 8 minutes 3 Front Squat @ approx 85%
*3.) 5 rounds
10 Strict Handstand Push-ups 
15/12 cal Assault Bike
25 Wallballs 25/16lb
*4.) 1 Power Clean & Jerk EMOM for 12 minutes @ approx 85%
*5.) EMOM for 10 minutes
5 Right Arm Dumbbell Overhead Lunge 50/35lb
5 Knees to Elbow
5 Left Arm Dumbbell Overhead Lunge 50/35lb
*6.) 5 rounds
12 GHD Sit-ups 
20 Banded Twists (10L/10R)
10 Single Arm Dumbbell Push Press 60/40lb

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Alyssa DeNoble
9:32? 165 fs
Pc&j emom@125.
6
0
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Amanda Zeamer
14:26rx
Fs at 85#, power clean and jerk emom at 85#, lunge emom done, ghd/banded twists/single arm pp done
8
2
Knew you could do Rx!
Krystal Lowney
Snail speed😂
Amanda Zeamer
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Ashley Peterson
7:37
185# FS, 5 rds of stuff 14# ball 17:32
8
0
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Bryn Odberg
10:00 rx
135# FS, C&J emom @ 125#
13
0
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Chris Ness
8:48
0
0
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Danielle Sherman
9:00
Step up and down burpees. SP 85 + 10 air squats for emom. Wallball emom. GHD and pull-up stuff. Thank goodness the gym was open today. (Longest 3 Days snowed in everrrrrrr)
5
0
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Erin Buntin
7:47
145# FS
9
0
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Hannah Fameree
11:45, 20# DB
115# FS (80%)
11
0
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Jeff Stemper
9:59 rx
245 fs
6
0
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Jim Koehler
11:52 at 35#
245# FS
8
0
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Justin Peterson
9:03
305lb front squats PC&J EMOM at 235lbs
10
1
Did you nap during burpees or something?
Lauren Kalil
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Kelsey Waack
9:13 20#
85# FS ... it felt amazing to finally get out of the house!!
5
0
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Krystal Lowney
11:51 Rx
At home.
10
0
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Laura VanderKelen
8:14 rx
155# fs; all the crossover symmetry
4
0
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Lauren Kalil
8:01 RX
FS 180#, EC C&J 135#
12
0
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Liz LeCaptain
10:39 RX
155# FS
5
0
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Megan Vogel
8:39 RX **
Stepped over at times - didn’t want to piss off the knees with volume jumping. Little core EC w my guy Jim!
0
0
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Omar CruzRivera
I finished on time!
Not proud; pizza and ice cream was good though; FS @225, tried 245 once got it twice. C&J @185
11
0
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Paula Soletski
Approx 11min 25# db, fs 120#. Approx 25. Hspu, 12#wb. 115 cleans.
5
0
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Pauly VanderKelen
7:29
UB except for 11-10 on the 21 DB power cleans / 265# 4x3 front squat / Attempted *4.) but my hamstrings were too sore from the 5x5 HBBS on Saturday / Strict HSPU: 10,9,6,5,5 / 3 rounds of 5 wide-grip pull-ups, 5 regular grip pull-ups, and 5 chin-ups
0
0
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Scott Adler
8:17 (30#)
150# fs
1
0
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Sylvia Christensen
8:11, 165# FS
PC&J EMOM at 160. EC #5 done
12
0
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Theresa Rosenquist
8:46**
**#20/I hoppeed a little. FS:#95 (no box😄) Knee Therapy/Shldr Therapy & XOSym.
5
0
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Timm Uhlmann
10:25
DL instead of cleans. 155# crossed arms FS. Ab EC with Derek
5
0
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Tina Schmidt
7:51
FS @ 175#
9
0
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Troy Foley
9:56
275#
8
0
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