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Tuesday, June 30, 2020

Excite

July On Ramp begins this coming Monday, July 6. Classes will be held Monday, Wednesday and Fridays for 4 weeks (10 sessions). Classes are held at 6:15am and 7:15pm on those days and are interchangeable as in if you can make it morning on Mondays but can only make it in the evening on the other 2 days that is perfectly fine with us. The only important thing is you just show up and get this health and fitness ball rolling!
Have a great Tuesday!

1.) Power Clean & Jerk EMOM for 3 min. @70% rest 3 then @75%
2.) Excite
30 Pull-ups
50 Abmat Sit-ups
30 HSPU
50 Abmat Sit-ups
30 Pull-ups
Extra credit:
1.) Power Snatch EMOM for 3 min. @70% rest 3 min. then @75%
2.) 15 minutes Handstand walk practice
3.) 3 rounds
12 Reverse Hyper
9 GH Raise
6 Wall Walks

 

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Bill Hoisington
13:34 all mods
105/115 CJ
11
0
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Cassie Christianson
9:00
125/135
3
0
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Cody Stelmach
9 min rx
Today’s workout was great...very humbling and a wake up to work more on overhead mobility and hspu
9
0
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Eric Hansen
29 PUs at 15 min cap modified
15
0
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Grace Adler
9:27rx
Strict hspu. PCJ 95# -105#.
12
0
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Grant Soletski
125/135 9:38
6
0
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Holly Snyder
7:12
Some kipping PU and some jumping from box 15# DBs push press for HSPU (did first half strict until I found out I could PP) C&J 65# 85#
6
0
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Ian Wilson
5:32
Fun morning -
17
0
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James Lyerly
9:57
Mods on pull ups and HSP 75#/85# PCJ
3
0
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james macco
11:18?? Humbled by the hspu’s.
C&j up to 150#. / EC #3. Woof
15
0
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Justin Peterson
4:24 UB Errthang
Up to 235lb Power Clean & Jerks
12
4
Goalz
Sylvia Christensen
Michael Green
🤣
Sylvia Christensen
Cody Stelmach
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Kenzie Christy
9:16 rx
power c&j up to 125 p snatch @ 85 & 95 HSW practice + unstable OH carry lower accessory ✅
5
0
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Kevin Hansen
5:17
Ouch 😣
16
0
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Krystal Lowney
10:49 Rx
95#-100# PC/J
14
0
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Laura VanderKelen
5:50
C&J 120 & 130
6
0
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Liz LeCaptain
13:31 - worked on 🦋
125#-140# PC&J
16
0
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Michael Green
6:35Rx
185# 205# pc&j
6
0
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Michael Heim
5:41
Power Clean & Jerks up to 225
14
0
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Mikayla Hanrahan
Low 8ish
Jumping pull ups, hspu off a box C&J up to 85#
6
0
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Pauly VanderKelen
5:45 UB for all movements!
1.) complete with 3 rounds @ 215#, 2 rounds @ 225#, and 1 round @ 235#.
1
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Shannon VanPay
Modified
30 jumping c2bar, 50 SU, RUN 1 mile, 50 SU, 30 jumping c2bar
1
0
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Sylvia Christensen
8:13
Feet under DBs for sit-ups. 140-150 PC&J. Saturday’s BS @ 165
8
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Theresa Rosenquist
Road trip!
Heading home.
3
0
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Tim Houge
13:48 RX
That was fun! Power clean and squat jerks (for fun) 160-170. 7:15 fun with the crew
10
0
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Tina Schmidt
5:35
C&J 135-145#
15
0
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Tom Fameree
8:26
175 - 185# c&j
14
0
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Travis Olsen
11:26
Modified PU with band/ ring rows and HSPU Elevated on box
14
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Trevor Snyder
12:42
Hspu went downhill quick, started out normal-finished last 12 from box. 155-165#c&j
7
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Yvonne Otero
11:42, jumping pus, push ups
55 & 65# C&J
12
0
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