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Friday, December 27, 2019

Jonn Smith

This Saturday will be my first day back coaching and it just so happens Tom will be coaching as well. It’s been a long time since I’ve coached and an even longer time since it was with Tom whom just so happens to be the first member of this gym, starting back in my garage 10 years ago. Anyways, what I am trying to say is the community class at 8:15am is going to be awesome so bring a friend or two and get ready for some gross fun!
Sam’s Beer Mile New Year’s Eve, High Noon at the Soletski Residence. Budweiser will be provided but if you would like a different beverage for the event it’s on you. 
Happy Friday!
1.) 20 min to find 1RM Front Squat
2.) 8 min AMRAP
10 Ring Dips (MU if able)
5 Box Jumps 36/30″
*3.) EMOM 8
12/10 Cal Row
-Add one cal each round

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Amanda Zeamer
5 or 6 rounds
Red and blue thin bands for dip, 24 in box step ups, 135# front squat no pr
9
0
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Bruce Hoffort
~5
Green band, 30” jumps. 255# FS (35# PR)
9
0
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Cassie Christianson
220# PR
8
0
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Cody Stelmach
7+.69 Dips
286# FS PR!!!!!
9
0
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Dusty Neubauer
7+1 dip
265# FS 10#PR
11
0
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Grace Adler
6+4ring dips
24” BJ. 150# FS (just happy no pain)
8
0
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Jim Koehler
7rds. 30" box, banded low ring dips
290# failed 310 pr attempt twice
8
2
Gotta show the weight some respect
Ryne Koehler
He’s right ^
Justin Peterson
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Justin Bruehl
6+9dippers....and yes, that was my actual score
340 f.s. 15 lb p.r.
0
0
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Justin Peterson
8+2 Ring Dips
385lb Front Squat. 10lb PR.
8
0
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Kelsey Waack
155# (30# PR) 🤷🏻‍♀️
Team WOD and some skill work.
3
0
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Megan Vogel
3 + 7 dips.
240# FS. 5# PR. + team WOD w Karl & Tom.
12
5
Team WOD after hitting 240. Interesting. Feels like you’re compensating for something.
Bruce Hoffort
Wow. That’s heavy!
Tina Schmidt
Word is you failed your drug test immediately after the workout today. Seems it was you my friend who was compensating.....🤔
Megan Vogel
Lol. True, I tested positive for Viagra.
Bruce Hoffort
🤣
Sylvia Christensen
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Michael Green
325# no pr
6
0
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Pauly VanderKelen
Rest Day
Bowling with Wifey, Mom, Janelle, and Karen at Century Bowling in DePere.
0
0
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RaLinda Lamberies
160# FS /8 min work
Not a PR but was aggressive red band ring dips/24" box
9
0
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Ryne Koehler
5 rds scaled
270 FS
8
0
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Sam Goldsmith
4 + 4 box jumps at 30” banded dips
275# fs pr Did the extra credit before and after class. Not as much fun the 2nd time
5
0
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Tim Houge
307lb FS for a BW PR, missed 317 for a lifetime PR
5 rounds, 3 on parallel bars, 2 on rings. Team WOD at 7:15 with Kelly, Chuck, Nick, and the rest of the open gym gang
10
0
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Timm Uhlmann
255# 5# PR
0
0
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Tina Schmidt
5; 1 MU per round
205# (missed PR attempt at 217#)
10
0
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