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Tuesday, November 24, 2020

Go Gnome

Thursday is Thanksgiving and we are closed. Friday is Clovis and we are open from 8-12pm. The workout takes about 2-2:30 hours so everyone needs to begin by 9:30am if you’re doing it individually.
Have a great Tuesday!

1.) Go Gnome
3 Rounds
15 Deadlift 205/145lb
10 Front Squat 205/145lb
5 Push Press 205/145lb
2.) 5 Rounds
50m Sandbag Carry 150/100lb (Bearhug)
10 Hand Release Push-ups
3.)  20 minute AMRAP
10 One legged KB Deadlift each leg 32/16lb
10 Back Extension
10 Hip Extension
10 Supinated Grip Bent Over Row 95/65lb
note: 4- 5 rounds is the goal
Session 2:
– EMOM for 20 minutes
1 Clean & Jerk @ 70-75%
– Ten rounds of 30 sec on 30 sec off
Max Effort cal Assault Bike
Note: Sustainable is the key word
– 7 minute AMRAP
1 Legless Rope Climb
7 deficit Handstand Push-up 2×45/45lb bumpers

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Alex Ebert
8:54. DL @185#. FS&PP @ 115#
7:40 150#sandbag/HRPU 2 rounds of #3
8
0
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Breanna Zold
6:17 115# FS/DL 65# PP
21-15-9 BJ&AB
7
0
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Cassie Christianson
8:47 Rx
100# sandbag carries ex cr
12
0
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Cody Stelmach
16:37 Rx +\-
Rx Plus because I did 15 power cleans to do the 15 push presses. The minus is because I did a push jerk for basically all the reps. So it cancels each other out, but hey rx weight was fun. Ok bye
8
1
Ian Wilson
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Grace Adler
6:16
85# DL/FS/PP. AMRAP (kinda) ✅
2
0
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Ian Wilson
Started out at 205#, fell apart and dropped to 185#
Looking forward to working on all of that
4
0
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Jennifer McFall
10:47 85lb. Tried 105 and failed
1
0
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Jim Koehler
8:06 at 145#
50 pushups, no sandbag
6
2
💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽
Sylvia Christensen
Strong!
Sylvia Christensen
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Justin Peterson
8:25
That was much worse than I expected it to be.
10
1
Your phit
Cody Stelmach
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Kenzie Christy
2 rds 30 RKBs 53/35 15 T2b 30 RKBS 15 burpee box jumps24/20 - rx+
5x3 bench @90#, 5x5 chin ups, 5x20 GHDSU c&j emom @ 115 - first full cleans in a month!!! sandbag piece w 100# ass bike sprints - this inflicted way too much pain yikes hope to see yall tomorrow and friday 🤩
10
0
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Liz LeCaptain
10:29 @ 125# 🤢
Sandbag stuff
13
0
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Michael Green
10:23RX 🤢🤮☠️
8
1
Ian Wilson
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Mike Cegelski
10:20
165# S2OH Sandbag Carry/HRPU Bike Cals & GHDs 30-20-10 Not a great day
12
0
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Scott Adler
6:25 (105# dl, fs and 75# pp)
6+ rounds of single leg dl etc amrap (26# kbs)
8
0
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Sylvia Christensen
12 something
135# 2 rounds, 125# last round. That was tough. Sandbags& 20 min AMRAP. 7 min AMRAP 3 rounds.
7
0
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Theresa Rosenquist
6:36**
**#145 DL & Sub’d #26 KBs for FS & PP. 2. ✅ @#65 DB (held at center) & elev. PU.
12
0
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Tom Fameree
6:55 @ 165#
Sandbag bullshit
11
0
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Yvonne Otero
8:19, 45# PP & FS, 65# DL
10
0
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