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Thursday, November 9, 2023

Kudu, lesser

This Saturday, join us for a community event starting at 8am and running until Noon at East gym: Chad1000X.

1,000 box step-ups completed as a team, partner, or individual for time.
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 20″ box for step-ups.

Come alone, bring a friend or two and get started whenever you’re ready to tackle this hero workout to raise awareness for veteran suicide.
Vendors will be on site!

Skill/Strength:
Every 3 min for 5 Rounds
2×5 Squat Snatch at 70%
2×4 Squat Snatch at 75%
1×3 Squat Snatch at 80%

Metcon:
Patrick Ewing (Retest 2/3/2022)
4 Rounds
10 Alt Pistol Squats
10 Chest to Bar Pullups
10 Devils Press 50/35lbs
16 min cap

Accessory Work:
6 Rounds
250m Ski
5 Deficit Handstand Pushup Negatives 2×45/1x45lb plate

Mobility:
3 min lat smash per side

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Alex Ebert
Capped 2/10 DP rx
Snatch 135, 145, 155. Today was mentally challenging…. 🙃
10
0
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Autumn Erdmann
10:43 scaled
banded C2B, 30# DBs for devils press, ankle wrap for pistols. up to 65# for snatches to focus on form
12
0
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Bradley Boockmeier
Yesterdays WOD. 21:24
6
0
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Brandon Larsen
21:49 yesterdays wod
6
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Breanna Zold
15:13 30#DB, mod pistols, banded c2b
up to 90# snatch
10
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Brian Kramer
11:48, 35# DB’s
10
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Chelsea Sherman
11:43 scaled
Took it easy today. 80# snatch- not the greatest 🤷‍♀️
11
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Danielle Sherman
Swim Swim
11
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Danielle Stelmach
13:00* ankle wrap pistols, C2B w/green band, 30#
Snatch 55, 60, 65#
6
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David Rueckl
13:15 scaled
25# dumbbells Green and black band chest to bar, legs together squats. Instead of Squat snatches I did front squats, up to 135# But I showed up and did as good as I could. Move forward another 30 feet today.
12
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Heidi Jones
11:00
15# DB, Banded C2B, Squats
8
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Ian Wilson
Skill / Strength - Bench up to 245#
Metcon - Back extensions, C2B, 70# kettle bell swings - really fast and easy
11
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James Mueller
Snatches 155/175/185 WOD 10:47 hook behind pistols.
Old time was 13:24
12
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Jenny Renon
13:55 banded strict pull-ups/ring rows/PS to box/25# DB
9
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Jessica Ploof
13:16
25#, red banded c2b, pistols to box
9
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Jim Koehler
12:15. 35#, pullups
10
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Jordan Teague
13:04, sc
Ring assisted pistols, jumping C2B off 14" box, 30# DBs 3 rds of accessory. 30" box with 45#and 25#
8
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Justin Peterson
7:54
Snatches at 175, 190, 200lbs. Felt soooo good today 😍
11
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Kevin Hansen
10:06 sx (active recovery)
Up to 175# TnG
14
1
I really set an example 😂
Sylvia Christensen
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Krystal Lowney
13:39 (1:09 faster)
25#/PU-CTB combo
13
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Liz LeCaptain
12:20 rx
worked up to 120# snatch
13
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Liz LeFevre
13:01- pistols from WB, half C2B half pull ups, #35
Snatch -#95. Not feeling snatchy today💁‍♀️
5
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Maria Onaindia
13:55 Rx
Most C2Bs I’ve done and no repped myself on 3 pistols-slow but got through it, snatches to 100#, 3 rds accessory w/Steve and Kaylee then. 3 more rounds minus Steve
12
2
Steven Leiterman
Maria Onaindia
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Megan Stingle
10:25, ankle wrap pistols, jumping C2B, 20# DBs
Snatch 50, 55, 60. Still trying to not suck at snatches 🙃
2
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Mel's Husband
14:46*
narrow squat. snatch comp 165#
8
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Michael Green
10:46 scaled pistols
11
1
1 second
James Mueller
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Steven Leiterman
9:43 RX
Snatches up to 175 , 3 rounds of accessory with Kaylee and Maria
13
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Sylvia Christensen
^120 snatch | 15:42
Dumbbell box step up (25# dumbbells), 25# for devils. Another active rest lolol
5
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Theresa Rosenquist
10:08**
ALLthings Scl’d: #17.5 Gob Sq/= RR/#15 DB 👵🏻DP….🙄…#17.5/17.5/20 DB PClns + 2alt lunges (v. SqSn). Durante: 8/365 (5R AUBAP)
9
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