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Tuesday, November 5, 2024

Tennessee

On Veteran’s Day (Monday, November 11th), we will be programming Hero WOD Chad to raise awareness to veteran suicide: 1,000 box step-ups completed as a team, partner or individual for time. This workout usually takes over an hour. We will have regularly scheduled classes all day at both gyms and we will start fresh clocks 15 minutes into each class time, with the exception of 6:30pm class. The final round of Chad will start at 5:45pm, and gyms will close at 7:30pm.

3 OPTIONS:
1. Slick/Beginner // No rucksack. You pick the height of the step-ups.
2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.
3. Expert // 45# rucksack. Use 20β€³ box for step-ups.
β€œEven while serving as a SEAL, Chad took time to scale up to the Expert version. There is zero shame in starting Slick, or with Standard weight, or in sharing the steps with a friend.”
-Sara Wilkinson

Skill/Strength:
Every 2 min for 5 Rounds
3 Position Power Clean
1@70%, 1@75%, 1@80%, 2@80%+

Metcon:
5-10-15-20
Toes to Bar
Thrusters 95/65lbs
-12 min cap

Accessory Work:
Every 2 min for 5 Rounds
5 Bench Press at 70%

Mobility:
3 min adductor smash per side
3 min trap smash per side

Tuesday
November 5
Show Past Classes
WOD
5:15AM-6:15AM
WOD
6:15AM-7:15AM
Open Gym
7:15AM-8:15AM
WOD
8:15AM-9:15AM
WOD
9:15AM-10:15AM
Open Gym
10:15AM-11:30AM
WOD
11:30AM-12:30PM
WOD
12:30PM-1:30PM

There are 8 past classes

Open Gym
1:30PM-3:15PM
WOD
3:30PM-4:30PM
WOD
4:30PM-5:30PM
WOD
5:30PM-6:30PM
WOD
6:30PM-7:30PM

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Autumn Jarvis
6:48 RX
Cleans up to 110#
9
0
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Cody Stelmach
4:52 rx // 225 pc complex
3
0
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David Rueckl
6:30 scaled hanging knee raises 75# thrusters
Cleans to 150# Showed up and moved forward 30’
6
0
Cancel
Eric Hansen
7:40 75#
9
0
Cancel
Erika Donaldson
8:12
Cleans to 115# bench accessory with Krystal and Pam @80#
6
0
Cancel
Heidi Jones
7:47
65#, toes highest/jcup PC 85-115#
6
0
Cancel
James Mueller
185-225 cleans METCON 6:22
7
0
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Jenny Renon
9:26 toes to parallel
7
0
Cancel
Jessica Ploof
9:04
65# thruster, toes to //, cleans up to 100#
6
0
Cancel
Krystal Lowney
9:10 Rx
Cleans to 105# bench press to 65# with E and PπŸ’ͺ🏻
8
0
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Michael Green
4:42 Rx
Up to 225#
1
0
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Pamela Gehl
6:49 scaled
just moved today, 35lb barbell and toes to rig. Cleans 85lbs to 95lbs, Benchpress accessory at 65lbs
7
0
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Shane Hanson
4:28
cleans up to 235#
3
0
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Steven Leiterman
40 minute run with 1lb dumbbells in each hand
5.4 miles total - 37:12 at the 5 mile mark
6
0
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Sylvia Christensen
4 mile πŸƒπŸ»β€β™€οΈ
5:27, up to 150 p cleans
5
0
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Tom Fameree
6:57 Rx
165/175/185/195/205# power clean complex
6
0
Cancel