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Thursday, January 26, 2017

Mobilize Em and Smoke Em

The 2017 Ice Bowl presented by Aurora BayCare is 10 days away. Huge cash payouts in each divisions first through third places. The $500 Good Movement Bounty is back for another year as well rewarding intensity and dedication to your craft. Few spots remain, get signed up now.

Tonight Ray and I will be showing you how smoke sessions work in the military. If you are interested to see how the boys and girls of the armed forces get correct make sure you make it for an evening class!
Drop and give me a great Thursday!

So you're telling me this isn't like a BBQ smoke session? 😒
Brittany Nohr 2:36AM on Jan 26, 2017
something like that.
Grant Soletski 5:07AM on Jan 26, 2017
Glad tomorrow is rest day. A smoke session would kill me after my 2nd workout i did
Jennifer McFall 3:54AM on Jan 26, 2017
Mobilize Em and Smoke Em
(9 minutes)
6 rounds
1 minute:
30 Mountain Climbers
Max effort Burpees
rest 30 seconds
(6 minutes)
Thoracic Roll
(11 minutes)
7 rounds
1 minute:
15 Thrusters 75/55lb
Note: if you have to put the bar down at any point of the set you have too much load on it. 
Max effort Burpees
rest 30 seconds
(15 minutes)
Quad Smash
(10 minutes)
EMOM for 10 minutes
10 Push-ups
10 Sit-ups
(~10 minutes)
Couch Stretch and or coaches choice
extra credit today is more mobility. just do it and if you are not in a hurry to leave do some more.

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Alyssa DeNoble
That was a rough mobility day!
11
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Amanda Zeamer
14:45
25 min cap of 200m run, 2 burpee, 2 strict press, 2 deadlift. Add by 2s each round until you hit 12
8
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Andy Glawe
Present
12
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Antonia Shanle
Army style.
Thanks grant and Ray!! 3 rds:25 dubs and 10ground to overhead@95#
4
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Betsy Soletski
All the burpees
4
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Brittany Nohr
Present.
11-12 burpees on mountain climbers. 4 ish burpees on thrusters. That got 🌶🌶🌶
4
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Bryn Odberg
Done
Almost everything felt really good today, but I guess I need to work on my thrusters... yikes
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Chris Ness
Unfun
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Chuck Brehm
Done
6
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Dana M Koziol
That was fun!💪🏻
4
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Grant Soletski
Dunzo
12 burpee avg. first wod 4 burpee avg second
3
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Jake Plennes
Done
15 burpees on first piece 7 burpees on secon piece
2
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Jim Koehler
Done
Gymnastics class
7
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Kate Mantz
Smoke, struggle, supple, repeat
10
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Laura VanderKelen
Ruff day 🐶
Did all the thrusters, then like 1 burpee usually. A whole fricken lot of mobility on my legs...
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Lauren Kalil
51 burpees/18 burpees??
Didn't use any weight for my thrusters. Also did gymnastics
1
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Michael Green
I showed up!
12
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Mike Rusk
Mobilized & Smoked
Had to lay down for a quick minute after those thrusters...
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Omar CruzRivera
Rest Day
6
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Pam Bozec
Ugh
I can't move
7
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Paul Mantz
What is max effort really?
14
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Pauly VanderKelen
11-13 burpees with mountain climbers
4-8 burpees with thrusters / Did GHDSUs instead of sit-ups for the EMOM10 / 50 cal Airdyne + 50 burpees from yesterday's EC complete in 5:34 / EMOM10: 7 UB C2B pull-ups
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Rachael Salata
Done
2
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Rachel Meyers
Present!
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Reagan May
It wasn't pretty.. but I was there..
4
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Rick Froming
🎁
10
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Sam Carter
Present!
12
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Sylvia Christensen
Rested
Kinda wanted to make it to this one 🌫🌫
4
2
Heck yeah it does. Thanks Jimmy Pat! 👊🏽
Sylvia Christensen
supply room looks awesome Sly!
Jim Koehler
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Theresa Rosenquist
MOB & SMOKED!
Burpees: a. 55 b. 24; Th @#35/to ball, pushups 50 mod/50 full. Gymnastics!
5
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Tina Schmidt
✅
2
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Ty Krueger
Here and smiling most of the time!
3
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Yvonne Otero
I was there!
9
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Zach Nasto
Done
Great coaching Grant and Ray, that was fun.
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