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Friday, May 26, 2023

Lokai

Memorial Day will have limited hours from 8-Noon on the East side gym only. West gym is closed.
We will be hosting our annual Murph workout that is open to all members and their families! The workout takes around an hour so plan accordingly to make sure you’re done by 12:00pm!

Skill/Strength:
Every 2 min for 9 Rounds
2x 3 Hang Power Snatches+1 Power Snatch @70%
3x 2 Hang Power Snatches+1 Power Snatch @75%
4x 1 Hang Power Snatches+1 Power Snatch @80%
-Do the complex unbroken, touch n go

Metcon:
10-20-30
Single Under Crossovers
Double Unders
Single Under Crossovers
Double Unders
GHD Situps with medball 20/14lbs

Accessory Work:
Every 4 mins for 16 mins, alternating between
Station 1:
9-7-5 Bench Press 135/95lbs
9-7-5 Sandbag Cleans 150/100lbs
Station 2:
50ft Handstand Walk
35 Wall Balls 20/14lb 10ft
50ft Handstand Walk

Mobility:
3 min shoulder smash per side
2 min calf/achilles smash per side

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Carrie Schatzman
Snatch up to 85#;
Jumped around
4
0
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Celia Osorno
13:01
All the reps RX! Major PRs for single unders!!!
7
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Chelsea Sherman
8:04 RX
It was a good jump rope day! 85# snatch
13
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Christopher Adam
Mid 8?, snatches 167
Ran 1 mile loop, talked for an hour, tripped a bunch. Lost count. Launched the ball behind the GHD. Usual day at GB
6
1
This is funny
Justin Peterson
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Cody Stelmach
Did it twice to prove I didn’t miscount, improved by 17 secs- 5:24 // 150# snatches
First attempt was 5:41 // 4x3 sq. cleans @185
13
1
Tim S.
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Dana Anason
9:05
Snatch to 105#
5
1
You’re so fast and strong
Jenna Decker
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Danielle Sherman
I attended and changed stuff
Snatches are getting really hard. Up to 95 lbs. Some crossovers and some singles. Wallballs for GHDs
13
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Devon Deda
10:15ish
Snatch up to 135# and extra shoulder work with JB
13
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Ian Wilson
Had a great time - have a wonderful Memorial Day weekend!!
6
0
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james macco
12:12 Crazy how I struggled going from crossovers to dubs. The difference in motor pattern really F' me up.
Snatch up to 125#
12
1
Krystal Lowney
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James Mueller
Janky 175 WOD 12:23 RX
15
0
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Jenna Decker
9:06 RX
Did the first two rounds of the jump rope complex unbroken! That was a fun WOD! Snatches to 95
10
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Justin Bruehl
9:03
135,155,165,175,180,185x4sets
12
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Justin Peterson
6:37. I tripped A LOT more than cody.
8
0
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Krystal Lowney
14:23 Rx
Frustration 100% switching back and forth between crossovers and DU😡 snatch to 75#
12
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Liz LeFevre
10:57. Single cross-overs, double amount single-single-dub, RX GHD
Snatch-#85
7
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Maria Onaindia
8:02 Rx
Snatches to 95#-100 DUs a day are starting to pay off!
13
0
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Michael Hartmann
8:08
3
0
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Natalie Blomquist
8:12
Snatched up to #80
15
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Ryan Froelich
10:02 (no cross-over)
Snatch work @ 105
11
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Sam Carter
6:43
9
2
Oof that was a close one! I almost lost to a scrawny horse.
Justin Peterson
Better than celery 🤔
Sam Carter
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Steven Leiterman
8:04 RX
Snatch up to 135
13
0
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Theresa Rosenquist
12 mi bike 🚫👍🚫👎
49:31 Beautiful day & I sñept in!!🥳
6
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Tim S.
13:58
complex to 165#
5
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Tricia Spencer
12:04
Singles instead of dubs, 10# MB, no ball on round of 30. First time doing crossovers. Snatches: 45, 55, 60
6
0
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