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Tuesday, September 14, 2021

Foo Fighters

This week you will start seeing large amounts of mats and equipment being transferred over to the new location on Ramada Way. If you’d like to help in any way, you could throw a pair of dumbbells, a kettlebell, wallball etc in your car and drop them off at the new location, or you could drag a mat or two and drive it over.
If everyone helps even a little bit, it’ll save so much time and we can transition much more smoothly!

We will save moving the large stuff like bikes/rowers/rigs/GHDs for last!

Strength/Skill:
Not for time, for skill pacing development!
Row 500m, 400m, 300m, 200m, 100m
-Start at a moderate pace for the 500m, then try to increase your pace by :05/500m each round
-Rest ~1 min between rounds

Metcon:
27-21-15-9
Sumo Deadlift High Pull 75/55lb
Burpees Over Bar (not bar facing)

Accessory Work:
Abs by Ash
E2MOM
15 GHDs
1 Legless Rope climb
Remaining Time Front Plank
*Rest for 30 sec. And repeat 4 more times

Mobility:
Partner Quad smash – 2-3 min per side.  This should hurt a little, use a safe word

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Barb :)
19:56 55# step over bar burpees
9
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Bobbi Laurent
12:29
Row- 2:05, 2:03, 1:59, 2:04, 1:59
12
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Breanna Zold
13:55(?) RX
15
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Carrie Schatzman
Rowed faster & faster; 14:09 55# burpees not over bar;
7
0
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Cody Stelmach
6:18
Row: 1:48-1:43-1:37-1:32-1:23
14
2
Ian Wilson
#tryhard
Mike Cegelski
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Donny Covaciu
10:35 RX
2, 1:36, 1:09, .53, .45. I did not have the best understanding/execution of this workout lol.
15
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Eric Hansen
13:41 mod
27-21-15-9 cal bike/burpees over bar
15
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Garrick Fisher
11:40
1:56-1:20
9
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Grace Adler
9:42
Step over bar. Rowing ✅
14
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Greg Goffard
15:02
0
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Ian Wilson
8:11
1:53, 1:44, 1:38, 1:33, 1:25
16
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james macco
10:16
Row: 2:02,1:57,1:49, 1:41, 1:28 (I probably sandbagged a little) ///// Abs by Ash.
13
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Jenny Wesolowski
12:06 rx
2:04, 1:59, 1:53, 1:47. Couple rounds abs minus the rope climb. Practice t2b. 3 x 10 bi curls and tri extensions
11
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Jessica Ploof
11:45 RX
12
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Jim Koehler
13:17
forgot times for row
13
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Kevin Hansen
9:14
1:48.6/1:44.8/1:38.9/1:34.1/1:24.6
7
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Krystal Lowney
10:46 Rx
At home, no rowing but ran 3 miles this morning.
11
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Lauren Tamura
7:23 rx
1:57, 1:51, 1:44, 1:38, 1:34
8
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LAURIE MARTINEZ
Completed! 42# SDL HP
2:36, 2:23, 2:20, 2:10, 1:57
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Megan Vogel
Wbb test wod & other fun w T fame!
Also terrorized by said cat.
15
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Mel Sanders
cat got my tounge
completely forgot to write it all down, but my row time decreased. I think I was in the 11-12 min range.
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Mike Cegelski
8:15
1:50/1:45.8/1:39.3/1:33.4/1:25.1 PT: Banded BMU (down to just black band) and tire flips with lots of people interruptions
11
1
👊👊👊
Cody Stelmach
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Sara Weber
1:57-1:54-1:47-1:42-1:34
🐈🐈🐈🐈🐈🐈🐈
16
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Scott Adler
10:14 (55#)
2:07, 2:02, 1:57, 1:52, 1:45
8
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Sean Manion
9:47 rx
1:56-1:29
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Sylvia Christensen
Hi, I rowed.
10 min EMOM 3 pos snatch (85-105)
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Theresa Rosenquist
Row = 🤷🏻‍♀️& 😵‍💫☠️; WOD: 10:50**
Guesstimated Row = 🚫 monitor & 🚫 batteries, good thing I have this habit (🙄) of counting my strokes/100m. #Handytoday WOD: #35 UB KBS & 👵🏻🐢burpees =😵‍💫☠️⚰️
11
1
69 emojis
Cody Stelmach
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Tom Fameree
Fun with Vogel
Traumatized by a rabid cat
15
1
Gross
Mike Cegelski
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Toni Wilson
11:36 rx
2:10, 2:06, 2:00, 1:55, 1:46. (I think)
16
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Travis Olsen
14:14 RX
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Tricia Spencer
14:27
2:05, 1:59, 1:54, 1:50, 1:45
13
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