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Wednesday, November 29, 2023

Springbok

Sylvia Christensen 7:32PM on Nov 28, 2023

Skill/Strength:
3 Rounds for quality, not speed
8/6 Cal Bike
1 min Plank
5R/5L Single Leg Romanian Deadlift w/ light dumbbells

Metcon:
3 rounds
30 Wall Balls 20/14lbs 10ft
30 GHD Situps
15 Deadlifts 275/185lbs
21 min cap
-Scale Deadlifts to no more than 65% 1RM

Accessory Work:
Every 2 min for 5 Rounds
Bench Press 1×7 at 60% 1RM
Bench Press 1×7 at 65% 1RM
Bench Press 1×7 at 70% 1RM
Bench Press 1×5 at 75% 1RM
Bench Press 1×5 at 80% 1RM

Mobility:
3 min hamstring smash per side

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Alex Kasten
17:05 265#DL because math is hard lol
16
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Autumn Jarvis
14:07
14# WB debatable how often it hit the 10' mark, 147# DL, GHD's
13
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Brandon Larsen
13:30s
15
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Celia Osorno
Good bye walking
15
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Cody Stelmach
14:28 rx
No belt or knee sleeves 😊
18
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Danielle Stelmach
18:16 175# DL
9
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David Rueckl
13:48
150# DL 20# wall ball and GHD to// Showed up and moved forward 30’
17
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Emma Rabidoux
18:17 RX
15
1
Told you!
Justin Peterson
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Eric Hansen
17:18 205#
14
0
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Greg Goffard
17:18
245# DL
0
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Ian Wilson
So much fun with friends!!
Almost forgot I was working out because of all the fun. Subbed V-ups for GHDs
13
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james macco
I think under the cap. - round 1, Rx. Rnds 2&3 @ 225
14
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James Mueller
13:52rx
17
2
No rep
Justin Bruehl
James Mueller
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Jenny Renon
19:54, 130# DL, 13% recovery I’ll take it
8
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Jessica Ploof
16:53
14# ball to 9ft line, 135# DL, all GHDs firsts and last round second round half GHD half amsu
14
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Jim Koehler
14:12 DL 185#, regular situps
2
0
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Jordan Teague
17:57, kinda sc
14# WB to 10' half the rep, 9' the rest, full GHDs, 185# DL
7
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Justin Bruehl
14:12
Missed u crazy folk in the 5:15 crew. It feels like home😊
16
2
Damn, should have looked at the scores prior 😤! Nice work 👊
Cody Stelmach
Thanks Brutha! You too...almost. 🤣
Justin Bruehl
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Justin Peterson
12:28
17
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Kim Davister
18:05 16#wb
7
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Krystal Lowney
14:30 135# 9ft
13
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Liz LeCaptain
19:58
14
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Liz LeFevre
15:55 RX
Only About 5 of the WB may have been questionable with height💁‍♀️
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Megan Johnson
Drop in at Black Hills CrossFit!
3x6 back rack lunges at 75# Metcon, 4 rds: 6 DL at 115#, 12 dips, 4 DL, 12 WB at 12#, 2 DL, 25 abmat situps w/ 2 mins rest between rounds. 16:01!
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Mel Sanders
15:16
17
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Michael Green
13:33
15
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Michael Hartmann
12:28 [DL #225, GHD TO //]
12
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Natalie Blomquist
14:02 RX
8
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Pauly VanderKelen
Rest Day
Kinlee's RSV illness.
0
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Ryan Froelich
17:30 (185 DL)
13
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Scott Adler
11:00 mods
14# wb, ghd to //, 20 kb dl-98#
4
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Sean Manion
15:50
Scaled weight. And did half ghd. Bench EC
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Selena Cashman
16:51
185# some GHD’s
14
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Sylvia Christensen
20:32
T2B instead of GHDS. gross
13
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Tom Fameree
13:24
245#, sit-ups
15
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Tricia Spencer
18:52
10# WB, 135# DL, GHDs first round, sit ups with ball rounds 2 and 3
2
0
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