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Sunday, January 16, 2022

Carmelo Anthony

This Friday we will be closing the gym after 12:30pm class to start setting up for our annual winter competition, The Ice Bowl!
Saturday, 1/22, we will be hosting the competition all day long from 8am-3pm, so if you’d like to come spectate, please do!
We have several teams competing from our gym in various divisions and they could use your support.

If you’re attending the competition, please do not park in the stalls directly in front of Woodworkers Depot. Thank you!

Skill/Strength:
Row 1000m for time
Rest 2 min
Row 500m for time
Rest 2 min
Row 250m for time
*Try really hard please

Metcon:
40-30-20-10
Wallballs (20/14#)
Medball sit-ups

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Bruce Hoffort
Vacation WOD
20:00 HIIT treadmill. 5 rds of 10 burpees, 10 kettlesquats (40#), 10 situps, 10 dumbbell clusters (15#).
3
0
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Chris De Pas
9:15 total row
11:22 for Metcon
7
0
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Cody Stelmach
Team Wod: 17:07
With The Brandon Larsen
4
0
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Donny Covaciu
3:48 1000m, 1:46 500m, :46 250m
DU and Pistol Squat practice
7
0
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Heather Phillips
11:38
4:03-2:01-0:57
4
0
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Jacob Anason
Ice bowl stuff
Costa Rica arms and abs
7
0
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james macco
Team with Dusty. ☠️
8
0
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Jim Koehler
7k
3
0
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Kayla Smith
11:07 row
20 minutes in the sauna
1
0
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Mike Cegelski
Team WOD
Clean+Hang Clean Work/HSW/Costa Rica Arms
7
0
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Pauly VanderKelen
50 cal Echo Bike WU
EMOM2:15 - 10 Front Rack Lunges @ 165# for 100 total / 5x10 Strict Deficit Sit-ups with a 30# dumbbell / 10 strict Pull-ups / 7 strict Chip-ups / Sauna, roll around in the snow, sauna :)
0
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Sean Manion
Team wod with mike and Jake
8
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