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Monday, December 18, 2023

All the girls you loved before

Holiday Gym Hours:
Christmas Eve – 8am-Noon East gym only. Traditional 12 Days of CrossFitmas workout with rolling schedule. Show up whenever you’d like to get started. West gym closed.
Christmas Day – Both gyms closed
New Year’s Eve – Regular Sunday class schedule
New Year’s Day – East gym open 8am-Noon for any Open Gym activities. West gym closed.

Can’t wait for the accessory piece
Sylvia Christensen 8:01AM on Dec 17, 2023
“Techniques of three hernias “ 🤣
Ирина Радченко 10:06AM on Dec 17, 2023
Inverted stripper pose
Ирина Радченко 10:10AM on Dec 17, 2023

Skill/Strength:
Every 1:30 for 4 Rounds
3 Back Squats at 70%

Metcon:
AMRAP 20
40/32 Row Calories
40 Alternating Dumbbell Snatches 50/35lbs
30 Bar Facing Burpees
30 Thrusters 95/65lbs
20 Bar Facing Burpees
20 Power Snatches 95/65lbs
-Scale barbell to something you can do sets of 5+ reps

Accessory Work:
3 Rounds
1 attempt max distance unbroken HS Walk
15 Russian Ripper Great Morning Butterfly Vertical Back Squat Extensions 75/55lbs
https://www.instagram.com/reel/C06brWEoMt4/?igshid=MjJkMmIyYzQxYw==

Mobility:
3 min quad smash per side
2 min banded hip flexor stretch per side

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Alex Ebert
1 plus 40/40 cals rx
245 squats
17
0
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Andrew Schwoerer
225# squats
1 round + row, snatches, and 1 burpee. 40# dumbbell, 75# bar
15
0
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Autumn Jarvis
105# Squats
1+14 Burpees (on first set of 30) 55# barbell, 30# DB
16
0
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Cassie Christianson
1 rd + 19/30 burpees
145# BS
3
0
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Cody Stelmach
1+ 100 rx (20/30 BFB)
215# squats // day 19
21
0
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Daltyn LeClair
1+12 DB 75#Bar 40#DB
165 squat
11
0
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Danielle Stelmach
1 + 8 DB snatch Rx
125# BS
11
0
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David Rueckl
1+9 dumbell snatch’s
30# dumbbell 55# bar. Wow, that was Way to start the week! Showed up and moved forward 30’ 125# Back squats, focused on getting below parallel
18
0
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42db sntch
255# squats
14
0
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Grace Adler
1+ 14 cal row
25# DB, 45# thruster, power snatch, step over on BFB. BS @ 125#
12
0
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Greg Goffard
1 rd Rx
225# BS
0
0
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Ian Wilson
Weightlifting Fun!
Metcon Fun in the Evening!
0
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james macco
1 + 13 cals Rx
BS @ 225#
15
0
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James Mueller
275 squat METCON 1+18 DB snatches 🤢
14
0
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Jennifer Gleason
1+5/30 modified burpees (25# DB snatches, 55# BB)
75-95# squats
11
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Jenny Renon
6 snatches left; 30# DB, finished after cap plus another row
125# squats
7
0
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Jenny Wesolowski
1 + 33 db snatch
55# bar, 30# db. Could’ve went with 35# db but it’s been so long since I’ve done db snatches from the floor. Squats @ 120# (based off last 70% max. Felt pretty easy)
14
0
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Jim Koehler
1 + 37 cals. 65# bb and 35#dbs
Knees said no BS
11
0
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Jordan Teague
1+ 13 DB snatch
155# BS
14
0
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Justin Bruehl
1+1/30burps
Squats @325
2
0
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Justin Peterson
1+4 thrusters
Back squats felt amazeballs today at 325lbs!!!
16
0
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Kevin Hansen
1 + 18/30 Burpees
Snatch stuff, front squats
13
0
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Krystal Lowney
1 Rd + 6 db snatches.
30#/55#
15
0
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Liz LeCaptain
1 + 17 cals
155# BS
16
0
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Liz LeFevre
1+ 23/30burp RX- fun grinder😍
BS- #160
13
0
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Megan Johnson
1 + 32 cals row & 13 DB snatches // scaled to 25# DB, 55# barbell
115# BS
4
0
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Michael Green
1+17/30 bfb’s
BS 315# for 3 last round 335#
16
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Natalie Blomquist
1 round + 15/30 burpees rx
0
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Scott Adler
1+14/30 bfb scaled
25#db, 55# bar, hps. 115# bs
13
0
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Sylvia Christensen
20:00 RX BB
185 back squats
16
0
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Theresa Rosenquist
Present!!🎁
BS @#112, WOD: 1R + 32 Cals + 40 DBSn + 1 👵🏻burpee, Scl’d AF w/: #20 DB Sn & #17.5 DBs Th.
12
0
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Tom Fameree
1 + 32 cals Rx
Light BS
17
0
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Toni Wilson
1+26 db snatch rx
140# bs
13
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Tricia Spencer
5 cals in 2nd round
25#DB, 55# bar, BS: 105 x 2, 115 x 2
4
0
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