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Wednesday, May 13, 2026

Furies

Skill/Strength:
Every 2 min for 5 Rounds
3 Front Squat
-Start at 70% and add load each round

Metcon:
5 rounds
20 GHD Situps
50ft Double Dumbbell Overhead Walking Lunge 50/35lbs (25ft down and back)
-Rest 1 min between rounds
-16 min cap

Mandatory Mobility:
3 min quad smash per side
3 min delt smash per side

Optional Additional/Alternative Work:
EMOM 20
1: 10 Pullups
2: 15 Pushups
3: 30 Air Squats
4: Run 100m with 20/14lb vest
5: Rest
-You may wear the vest for the bodyweight movements as well, if desired

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Adam Davenport
15:41 rx
255, 275, 295, 315, 335 front squats
12
0
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Conor Berndt
10:39
12
0
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Craig Bohn
13:50 15#DB Abmat SU. FS #85
2
0
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Daltyn LeClair
25FT LEFT IN 5TH ROUND. DB RX, 15 GHD EACH ROUND
225 FS
14
1
WHY ARE YOU YELLING
Jenny Renon
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Danielle Stelmach
4 + 7 GHD *30#
FS 130-150#
18
0
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David Rueckl
14:30 GHD// 20#DB
FS to 185# showed up and moved forward 30’
16
0
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Ian Wilson
Fun, Friends, & Fitness
225# finished under cap
18
0
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Jamie Neubauer
12:53 scaled
15# DBs. Front squats 125-145
13
0
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Jenny Renon
I did this but not well —25# DBs
Squats to 125#
14
0
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Jessica Ploof
15:46
25#DBs, FS to 125#
8
0
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Jim Koehler
completed
11
0
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Joe Nygren
13:12 rx except front rack lunges
FS to 210#
14
0
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Justin Riege
3+35’ Rx
245-265-285-315-305 (3/3/3/2/2 😢)
15
0
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Kelly Glanding-Woelfel
14:01 *15#
FS to 105#
15
0
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Kimb Davister
4 + 30’ Rx CrossFit is harder than I remember
Did yesterday’s strength clean and jerk complex 145-165
8
0
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Krystal Lowney
15:08? 20# DBs
FS to 125#
16
0
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Liz LeCaptain
14:55 | 35# + GHD 1, 3, 5 + Ab Mat Sit Ups 2, 4
up to 165# FS
15
0
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Liz LeFevre
12:50- GHD’s/ 35’s held at side
FS-#165
10
0
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Lucy Covaciu
14:08scaled
4 GHD + 16 ab mat sit ups per round 20lb DB FS up to 100 #-
11
0
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Mel Sanders
moved safely
fs 145# | ditched 20# dbs in rd 3 (knee)
15
0
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Michael Green
4+20 ghd switched to front rack lunges.
295# failed 3 rep @315#
15
1
Chad says he misses you! That is all.
Danielle Sherman
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Pamela Gehl
finished GHD's in last round
20lb dumbbells, 1/2 GHD's and 1/2 abmat sit ups. Front squats up to 90lbs
16
0
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Pauly VanderKelen
DL: 10 reps @ 155,225,275,315, & 5 reps @ 375#!
3x12 Overhead Tricep Extension with a 130# barbell alternating with 4x9 Strict Straight-Leg Raise to parallel while wearing an empty Tri-Flexor on each foot and 3x12 Preacher Curl with a 110# EZ Bar / 3x12 V-Grip Tricep Pushdown @ 100# alternating with 2x12 Reverse Curl & 1x12 Hammer Curl with 45# dumbbells.
0
0
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Sara Weber
12ish - 10 ghds & 20# dbs
Up to 145# squats
16
0
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Sylvia Christensen
2.5 miles with some random strict pull-ups
8
0
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Theresa Rosenquist
13:36**
**Scl’d AF!! GHSU✅, #17.5 DBs (🚫OH). FS: 75-95. 20’ BikeErg pre(240 C) & ROM. 🫧🫧🫧🫧
15
0
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Tom Fameree
12:30 ??
230# 3-rep FS
13
0
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Travis Bittermann
13 sum
Only used 35s for two rounds then front rack. Mobility overhead real bad ghd volume PR tho front squats up to 325 no belt
10
0
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