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Monday, January 17, 2022

Vince Carter

This Friday we will be closing the gym after 12:30pm class to start setting up for our annual winter competition, The Ice Bowl!
Saturday, 1/22, we will be hosting the competition all day long from 8am-3pm, so if you’d like to come spectate, please do!
We have several teams competing from our gym in various divisions and they could use your support.

If you’re attending the competition, please do not park in the stalls directly in front of Woodworkers Depot. Thank you!

Theresa Rosenquist 7:57AM on Jan 18, 2022
This Vince Carter?
Theresa Rosenquist 7:58AM on Jan 18, 2022

Skill/Strength:
Every 2 min for 5 Rounds
5 Power Snatch @ 75%
-No Starfish catches, focus on getting lower in a squat transition as we get heavier

Metcon:
10 Rounds
7/5 Cal Bike
2 Sandbag Cleans

Accessory Work:
Costa Rica Arms
4×12 Seated DB curls immediately stand up when done and do till failure hammer curls
4×12 DB kickbacks (pause for 1-2 sec. at the top of each rep)

Mobility:
3 min Lat Lacrosse Ball Smash, per side

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Alex Ebert
9:48rx
115lb PS
19
0
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Barb :)
11:07 100# deadlifts
40# snatch work
5
0
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Brandon Larsen
5:45
#135/145 power snatch
19
0
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Carrie Schatzman
10:18 100# sandbag DL’s; 70# PS;
18
0
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Chris Fuss
11:56
PS 75# DL 135 x4 Bike Happy after 14 weeks off!
5
0
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Cody Stelmach
6:11
145# PS
20
1
Ian Wilson
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Dan Smith
7:45 w/ 100# SB
115# PS
19
0
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Dana Anason
11:50 rx reset bike every round
75# PS
1
0
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Donny Covaciu
9:08 RX
85lb PS
20
0
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Garrick Fisher
7:53
155#
5
0
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Grace Adler
8:58
50# slamball clean. Snatch 65(3)70(2)
15
0
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Heather Phillips
7:07- scaled w/50# slam ball
50# snatch
20
0
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Ian Wilson
8:13 shoe fell off
Up to 135
23
0
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Jacob Anason
7:15
155# snatch // 250# back squat // 170# bench
15
0
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james macco
9:36
PS up to 125# /////// Costa Rica Arms
17
0
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Jenny Wesolowski
9:42 RX
65# snatch first round then 60# to practice catching lower.
17
0
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Jessica Ploof
8:02
100# sandbag DL, 45# snatch
14
0
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Jim Koehler
10:46
125# PS. 6k
18
0
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Justin Peterson
7:00
Power snatches at 160lbs
21
0
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Kayla Smith
5:25 echo bike
Didn’t have a sandbag so I did 100# c+j
2
0
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Kevin Hansen
7:59
155#
24
0
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Lauren Tamura
105# | 7:06 rx echo
17
0
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LAURIE MARTINEZ
11:05
40# slamball
20
0
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Liz LeCaptain
9:18
worked up to 95# PS
22
0
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Mel Sanders
10:05 scaled
4 rounds w/ #40/#50 SB, 100# some DL some cleans #45 PS
1
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Michael Hartmann
7:11 scaled #100
17
0
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Mike Cegelski
6:33
135# Snatches/Costa Rica Arms
15
0
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Ryan Froelich
9:19 (100# bag)
115 snatches
20
0
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Ryne Koehler
11:11
135#
18
0
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Sam Carter
8:12
#90
17
0
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Sara Weber
10:05
65# snatch
21
0
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Sarah Anderson
7:21
Power snatch 95#
11
0
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Sean Manion
9:09 rx
120 snatches
15
0
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Ted Kemen
9:34
100# SB/105# snatch
10
0
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Theresa Rosenquist
11:30**
**Like Ian, but both shoes fell off. 😵‍💫 #100 SB DL & 65->60 RPM on AB.☠️…PSn still @#45. Abs & shldr mob post.
18
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Tim Sanders
9:28
135# P sntch. shared bike with Mark and I reset calories. not so smart guy. shinned myself at work today.
11
0
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Toni Wilson
8:33
Sub hpc and jerk at 105 instead of sandbag clean, 85# ps
16
0
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Tricia Spencer
6:50
50# ball 65# snatches
1
0
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