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Thursday, December 21, 2023

Anti-hero

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.

Metcon:
5 Rounds
20 Alternating Front Rack Lunges 115/85lbs
10 Pullups
10 Alternating Overhead Lunges 115/85lbs
5 Ring Muscle Ups
2 Rope Climbs
-Scale weight to go unbroken in the early rounds
-Scale RMU to Ring Rows+Dips or RMU progressions (no pullups)
-25 min cap

Accessory Work:
10 Rounds, each for time
25 Double Unders
10 Cal Ski Erg
-Rest 1 min after each round

Mobility:
3 min lat smash per side

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Andrew Schwoerer
24:04
85# bar, unbroken until last round. Pullups scaled to jumping off ground, ring row and dips w/o band, rope pulls off ground. Merry Christmas everyone!
11
1
Merry Christmas!
Cody Stelmach
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Chelsea Sherman
4+ pull-ups scaled
65#, low ring prog + ring dips
12
0
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Cody Stelmach
4+ 1 RMU rx // Accessory work: :42/:44/:46/:40/:40/:41/:39/:40/:38/:36
RMU all unbroken // day 22
11
0
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Danielle Stelmach
4 + 10 OH lunges (finished after cap)
65# / pull ups with green band / low ring progression / rope climbs half-ish (last rope climb rx)
5
0
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David Rueckl
Capped 8 overhead lunges in round 5
75# front lunges 55# overhead lunges Black band pull-ups, ring rows for rope climb and muscle ups, so had to scale absolutely everything. Humbled again, but showed up and continued to move forward 30’
13
0
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Eric Hansen
Capped
5/10 pull-ups last round…95# and ring progressions…only 3 rds of rope climbs
13
0
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Grace Adler
24:10
Back rack lunge 55#, OHS, ring row/push ups, 12’ RC
10
0
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Heidi Jones
22:08
35# FS, OHS, half strict pull-ups with red band and half kipping, ring rows/pushups, rope pulls
11
1
Thank you for your encouragement today, I really appreciated it!
David Rueckl
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james macco
2 reps shy of 4 rounds.
Muscle-up progression. All else, R FRIGGIN' X!!
6
0
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James Mueller
Just moved ✅ still sick
10
0
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Jim Koehler
23:03 Lotsa mods
6
0
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Justin Peterson
19:07 everything unbroken. Except rope climbs. Idk how you would do those unbroken? Tap my toe to the floor and go back up? Ya ok guy.
11
1
Duh
Sylvia Christensen
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Krystal Lowney
24:31
65# MUP, 6 strict PU in place of rope climbs because I forgot a sock and had new pants🫣
11
0
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Liz LeCaptain
half way up my last rope climb at cap
65# / banded low ring muscle ups
13
0
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Megan Johnson
23:58, scaled
60# lunges, banded pull ups, ring rows + dips, and rope pulls
6
0
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Mike Tomaso
3 rds + 10 pull ups
Scaled to 85# bar, box jump pull ups, ring rows and dips, rope pulls
8
0
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Natalie Blomquist
24:59
Low ring progression ( round 1&2) ring rows and push ups (round 3-5)
4
0
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Selena Cashman
Capped with one rope pull left
85#, back rack lunges for set of 10, ring turnovers, rope pulls
9
0
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Sylvia Christensen
3 + 8 front rack
3 BMU
9
0
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Theresa Rosenquist
4 mi walk
1:10:00 (17.47’/ mi)
8
0
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Toni Wilson
4+10 oh lunge
Ring mu progressions low rings with bands, the rest rx
10
0
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