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Monday, January 15, 2018

Dom Dom

Another week is upon us and what are you going to do to make it better than the last? Are you going to sign up for the Ice Bowl? Are you going to sign up for the 21 Day Fasting Challenge? Are you going to show up to the gym every day this week? Choose something so when you rise this morning instead of dreading another Monday you can be excited about what you’ve got in front of you. Or something like that:) Anyways, if you’re planning to sign up for the Ice Bowl you need to be signed up by today to get that awesome Ice Bowl shirt in the guaranteed correct size and if you’re planning on signing up for the 21 Day Challenge you have until Friday to get your name on the board by the front desk. Hope you all had a fine weekend and are ready for a super fun week of competitive exercise!
Yo Monday!
1.) Every 2 minutes for 10 minutes 6 Strict Press @ approx 70% / 10 Bent over Dumbbell Row (adding weight each round)
2.) Dom Dom
14 minute AMRAP
21 Thrusters 75/55lb
15 cal Row
9 Burpee Box Overs 24/20″ (handsies and toesies)
then 
7 minutes to establish 3RM Clean
note: clean is touch n go but you can rest in front rack or hang just not on the floor
*3.) EMOM for 8 minutes 3 position Snatch (HH,H,F) @ approx 65%
*4.) 100m (20m increments) Dumbbell Farmer Carry 100/80lb
10 Dumbbell Deadlift 100/80lb
80m Dumbbell Farmer Cary
8 Dumbbell Deadlift
60m Dumbbell Farmer Cary
6 Dumbbell Deadlift
40m Dumbbell Farmer Cary
4 Dumbbell Deadlift
20m Dumbbell Farmer Cary
2 Dumbbell Deadlift
*5.) 3 rounds
50 cal Assault Bike
50 Wallballs
rest 3 minutes
*6.) 3 rounds N.F.T.
10 Reverse Hyper
20 Back Extension
30 Alternating Single Leg Dumbbell Deadlift
*7.) Barbell Quad Smash 6 minutes each leg
Hamstring Lacrosse Ball Smash 6 minutes each leg, sit on a box
Barbell Calf Smash 6 minutes each leg, put 25’s on a bar sit on your butt and roll

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Alyssa DeNoble
3+1 bbo. ^125# clean triple
65# SP. 85# snatch Emom
15
0
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Angela Cervantes
55# thruster 15# dumbbell. 2 rounds and 2 cal row 45# clean
11
0
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Antonia Shanle
4+ 7 thrusters
175# 3RM Clean.
22
0
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Betsy Soletski
3+15 thrusters. RX
SP 55#. Cleans to 105#
8
0
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Bill Binsfeld
3+ 15 thrusters
Failed complex- 2/3 @ 265#
13
0
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Bill Hoisington
55# SP 25#DB
2rnds + 1CAL #165 Clean x 3 43 DU PR Practice
16
0
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Brandi Binsfeld
3 + 7 thrusters
125# clean complex—55# SP—40# DB
18
0
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Brandon Doege
3 rds + (21, 15, 1), #205 3rm clean; #85 DB farmers/DB DL extra credit
14
0
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Brandon Meehan
3 + 5 thrusters 185 cleans
13
0
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Bruce Hoffort
2rds + 3 cal row
Hell on wheels.
17
0
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Bryn Odberg
3 + 20 thrusters rx
60# SP; 120# cleans
8
0
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Chad Wusterbarth
3 + 14 Thrusters
75# SP. 165# Cleans
15
0
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Chris Ness
4 plus 14 thrusters RX sp 105 60bor
11
0
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Danielle Sherman
4+21 thrusters
Sp 80. Clean 170.
8
0
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Darrin Bowers
3 rds + 8 thrusters
115# Cleans
7
0
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Derek LaBonte
5+4 cals
Front rack lunge in place of thrusters (knee)
7
0
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Eric Hansen
3 + 11 thrusters 65#
155# 3 RM cleans
18
0
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Erin Buntin
3+1BBO
155# Cleans; SP to 75#
17
0
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Grant Soletski
3+21 175
13
0
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Greg Goffard
3 rds + 15 thrusters
165# cleans, 100# SP, @P
11
0
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james macco
3 + 1 cal. 185# cleans
SP @ 105#. Worked on HS Walk. A few L sit rope climbs. Fun night of fitness
10
0
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Jamie Kemen
2+6 BBO, should have moved faster to the box! 🤦🏼‍♀️
3RM @ 115. SP @ 60. Full, fun day!
14
0
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Jennifer McFall
3 rounds RX. 120lb clean, 2/3 at 125. If I just paused I would have had the 3rd
Press 55-75lb, 5-25lb db
16
0
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Jim Koehler
3 + 7 thrusters....185# 3RM clean
SP at 135#
13
0
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Justin Peterson
4+2 Cals / 260lb cleans
13
0
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Kelsey Waack
3rds + 17 thrusters RX
SP 60# ... 95# 3rm cl
15
0
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Krystal Lowney
3 + 21 thrusters
3 cleans @115#...SP @60#
18
0
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Laura VanderKelen
4+1 thruster
3 cleans @ 135; 3 pos snatch @ 85#; SP @ 65#
9
0
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Lauren Kalil
4 + 8 thrusters
SP 70#, 3 cleans at 135#, snatches 85#, DL/push-ups up to 205#
16
0
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Liz LeCaptain
3+ 17 thrusters RX
135# Clean and 70# SP
9
0
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Matt Fortier
3 rounds + 4 Thrusters
145# cleans, 95# SP
14
0
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Michael Green
4+12 thrusters
So 105#. TNG 205#
17
0
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Michael Hartmann
3 + 4 BBO Rx
4
0
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Michelle Johnson
4 + 16 thrusters
115# cleans; 70# SP
19
2
I’d really appreciate if you could stop moving so damn fast.
Sal Bertuglia
I second that motion.
Antonia Shanle
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Paul Mantz
4+4 thrusters #235 115 SP/55BOR
9
0
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Paula Soletski
55# press, 20# db. 2rds+6cal, rx.115# 3 rmax cln
16
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Pauly VanderKelen
4 rounds + 6 cals / 230# clean triple
First round of thrusters UB, remaining rounds were 11-10. Cleans: warm-up singles @ 135 & 185. UB Triples @ 215 and 230# / Strict press @ 125# for all rounds / DB BOR with 45, 50, 55, 60, and 65# dumbbells / *3.) @ 155#
1
0
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Rachael Salata
4+10 cal
Clean 165
8
3
Ly crap
Justin Peterson
Ho
Justin Peterson
Truth. Saw it all happen.
james macco
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Rachel Meyers
3 rounds +12 thrusters RX, #55 Strict press
#100 3 rep cleans, E.C snatch #55
15
0
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Sal Bertuglia
3rds + 2 BBO
165# TnG cleans Snatches
17
0
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Sam Carter
3 + 1 cal
Failed last clean at #135, SP #70
12
0
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Shannon VanPay
3+18 thrusters rx
SP@65# 3 cleans @ 115#
11
0
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Theresa Rosenquist
3R + 14 Th**
**scl'd @#45->17.5 DB/16" box (thr to box too 🙄); SP@#47 & DB BOR @#20/25/30×3; MWOD knee therapy
1
0
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Todd Rocheleau
3 + 21 Thrust
215 Power cleans , 125 SP
16
0
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Tom Fameree
4 + 8 Thrusters Rx
165# cleans
18
1
You’re the real deal!
Paul Mantz
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Troy Foley
4 rds + 3 thrusters
215# cleans
15
0
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