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Wednesday, December 20, 2023

All you had to do was stay

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.

❤️
Justin Bruehl 8:44PM on Dec 18, 2023

Skill/Strength:
15 min to establish 1RM Overhead Squat

Metcon:
7 Rounds
8 Box Jump Overs 24/20”
6 Deadlifts 315/225lbs
4 Strict Handstand Pushups
-Scale weight to under 60% 1RM and go unbroken
-Scale HSPU to anything you need under your head to get you up on the wall
14 min cap

Accessory Work:
4 Rounds
20 Wallball Russian Twists
:30 Hollow Hold
:45 Superman Hold

Mobility:
3 min hamstring smash per side

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adam larsen
110# OHS - 10:28 DL 115#
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Alex Ebert
225# OHS (+10 PR). 12:23 DL 245# w/ ab mat rd 1. (ab mat +10 the rest.)
Failed 235. The squat felt great, stabilizing overhead was today’s struggle.
15
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Autumn Jarvis
7:30 (145# DL, HSPU first 6 rds 10# plate and ab mat, last round just ab mat)
80# OHS (PR!)
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Bradley Boockmeier
This definitely said 10 rounds before, and I did it yesterday. So I'm upset about that.
16
1
This is very funny
Justin Peterson
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Breanna Zold
10:13 mod HSPU, step overs, 185# DL (whose 60% is that high?! maybe i just need to get stronger)
Up to 125# ohs
13
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Cody Stelmach
225# OHS // 5+3 SHSPU (ab mat)
Day 21
16
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Danielle Sherman
Open gym
Strength work
9
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Danielle Stelmach
8:43 (160# DL//HSPU 45+ab mat)
OHS 100# PR!
8
1
Cody Stelmach
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David Rueckl
9:13
20” box jumps, 200#DL and handstand push-ups off a box. Showed up and moved forward 30.’ Overhead squats are difficult due to mobility issues. Started with PVC, move to trainer bar, ended with a pink barbell.
13
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capped
275#bb. hspu pike off 30". last rd 4 negatives finish after cap. ohs pr 225# for two
7
0
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Eric Hansen
10:39 mod
225#dl&45#+abmat strict hspu, 175#ohs
13
0
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Grace Adler
9:43
Step over, 155# DL. OHS @ 100#.
11
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Greg Goffard
12:09
245# DL, 15# plate + abmat HSPU's 195# OHS
1
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Heidi Jones
8:48
20" box step ups, 110#DL, HSPU 25# plate with abmat | 80# OHS
10
0
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James Mueller
Just metcon. 9:39 RX bar scaled SHSPUs
13
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Jennifer Gleason
9:11 (115# DL, shorty box, 6 push-ups)
115# OHS
9
0
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Jenny Renon
11:36, 135# DL, HSPU from box w/ deficit
95# OH squat PR
2
0
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Jessica Ploof
10:10
125# DL, hspu piked off box, 105# OHS PR🥳🥳
13
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Jim Koehler
9:50. HSPU rx , 185# DL, box step ups
No OHS
10
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Jordan Teague
10:22, sc
205#, 18.5" box JOs, HSPU off 30" box 120# OHS PR🎉🎉🎉
10
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Justin Bruehl
7:56
OHS 265lb... stayed pain free 👍
14
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Justin Peterson
7:47 / 275lb Overhead Squat
Not a PR OHS, but it’s by far the heaviest I’ve lifted in over 5 years and it felt amazing!
13
2
So strong!
Cody Stelmach
Tie
Justin Bruehl
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Katie VanDomelen
85# OHS (wasn’t pretty)
10:06- 125 DL, HSPU 45#plate
13
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Kevin Hansen
8:48
Probably should have scaled the DL to 60% 🤷‍♂️
2
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Krystal Lowney
117# OHS (2# PR)
8:35 135# DL, plate + abmat
9
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Liz LeCaptain
6:56 @ 175# (60%)
155# OHS
12
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Liz LeFevre
9:04- #205, HSPU- ab mat & #25 plate
#140 OHS PR? Never tested it💁‍♀️ I’ll take it. Thanks Mike for cleaning them back up for me!🤣
12
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Megan Johnson
8:27 mod
115# DL and HSPU from box. Up to 105# on OHS, a PR for me! 🎉
17
3
Heck yeah!! I knew you had over 100# in you
Sylvia Christensen
Dude! Fuck yes! Extra ice cream for you tonight 🤣
Jordan Teague
I want ice cream!!
Justin Peterson
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Mel Sanders
9:03 mod
DL#165, HSPU pike box | OHS #110 pr
13
0
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Michael Green
10:45 RX
245# OHS
12
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Mike Tomaso
13:23
Scaled 205 DL and HSPU on 24” box OHS up to 95
8
0
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Natalie Blomquist
1RM OH squat 135// 6:19*
Deadlifts 160, HSPU #25 plate and abmat
6
0
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Pauly VanderKelen
HBBS: 10 reps @ 135,185,225,265, and 295#
1 minute Bar Hang and Knee Raises / 4x4 Standing Ab Roll-outs on a ~4 degree board (Barbell supported with 45# plates) alternating with 4x13 Wrist Curls with 35# dumbbells / 4x13 Calf Raise @ 185# alternating with 4x12 Lateral Raises with 25# dumbbells
1
0
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Ryan Froelich
8:32 (175 DL)
^155 OHS
11
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Sylvia Christensen
13:08 (?), ^169 OHS
225, 2ish rounds with 15# plates instead of 35#, then 1 ab mat
13
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Theresa Rosenquist
100 Cal BikeErg & DL
DL up to Heavy single @ #215. (It was going to be a DL/ab superset but by abd are dead from yesterday!)
0
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Tom Fameree
7:52 @ 95# deads. Rehabbing back
115# ohs. Preserving back
18
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Toni Wilson
11 something
175#dl, kipping hspu practice with abmat, 140# OHS PR
12
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