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Thursday, July 9, 2026

Hobgoblin

This Friday East gym will close after noon class to set up for our annual competition, The DragonBowl! If you want to come spectate on Saturday, show up anytime between 9am-2:30pm to catch the action!

*This Friday East gym will close after noon class to set up for our annual competition, The DragonBowl! If you want to come spectate on Saturday, show up anytime between 9am-2:30pm to catch the action!*

Skill/Strength:
EMOM 12
1 Push Press
3 Rounds at 75%, 3 at 78%, 3 at 81%, 3 at 84%

Metcon:
Every 3:30 for 5 Rounds
18 Alternating Pistols
12 Box Jumps 30/24in
6 Power Cleans 225/155lbs
-Scale Power Clean to 70-75%
-If you can’t finish a round in 3 min or less, scale reps down

Mandatory Mobility:
3 min delt smash per side
3 min glute smash per side

Optional Additional/Alternative Work:
5 Rounds for quality
10 Medball GHD Situps, pick weight
10 Unbroken Wallballs, pick weight
-You can choose different weights for each movement. Challenge yourself!

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Al VanLannen
ow
push press to 102.5# workout scaled with 10 pistols to ball, power cleans at 95#, RX'd the box height though!!
22
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Ashley Brocker
3:22/3:16/3:18/3:19/3:21
Went with 155 knowing it was heavier than I should have went, but pistols/BJ were also very slow
0
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Autumn Jarvis
Dragon Bowl Practice with Jordan
12
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Bradley Boockmeier
Paintballing for 3 hours with 50 high schoolers. Rufffff
16
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Celia Osorno
3 rounds & 2 partial
20inch box jumps, 115#, ouch
1
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Cody Stelmach
What do you call a cat with 8 legs that likes to swim?
3
2
An octopuss!
Cody Stelmach
Mel's Husband
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Daltyn LeClair
Finished workout 165# PC. 24” box. 6-8 pistols a round. 1st RX pistols!
215 PP maybe some slight knee bend
18
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Danielle Stelmach
Push press 110-125#
Metcon: only BJ & PC @ 100# (:50/:49/:47/:45/:42)
18
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David Rueckl
Pistol to box, 24”BJ 155# bar
PP to 165# showed up and moved forward 30’
24
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Dusty Neubauer
Complete
205# power cleans (adductor issues) 14 pistols - right leg to a shorter box than last week so that’s progress
11
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Emily Rowland
2:30/2:22/2:23/2:27/2:32 Sub 11 bike cal for pistols, box step ups, PC 125#
PP 110/115/125/130
1
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Ian Wilson
Fun, Friends, & Fitness
fun, sweaty, zone II
11
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Jamie Burbey
Push Press 205-245
Rx* Only 2 PC in round 4, back exploded 🫪. Finished Rd 5 at the buzzer. Yaay fitness! 🤘🏻🗑️🦝🤘🏻
7
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Jamie Neubauer
1:50, 1:47, 1:47, 1:50, 1:51
Everything rx except 115# PCs. PP @ 95, 100, 105, 110
8
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Jessica Ploof
Hook behind pistols, 20” box, 100# cleans
PP to 100#
6
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Jim Koehler
completed with mods, 135#pc
PP up to 200#
6
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JORDAN MAGGLE
DragonBowl practice with Autumn
9
0
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Liz LeFevre
14 pistols per rnd/ 20” box jumps/ #115
Push press-#115
8
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Pamela Gehl
PPress 65-80lbs
10/10/6 scaled, pistols holding onto rig, 20" box jumps, 85lb cleans
9
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Rachael Hanek
Metcon: Power cleans @ 115#.
Push Press to 125#.
5
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Sara Weber
Witnessed Jake’s 1st BMU
65-90# PP // Metcon - pistols to box, 20” box, 105# PC
7
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Sylvia Christensen
125-150 push press
Averaged 1:30-1:35 each round. 12 pistols/125#. 2 mile trot. Dragon practice. Tired
10
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Theresa Rosenquist
5R: ✅✅✅✅✅**
**Super Scl’d AF!! 🙄 Narrow squats (#10 DB), BSU @ 16” & PClns @ #80 (prob shuldve been 85-90🤦🏻‍♀️). BP v. PP: 90-100.
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