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Friday, December 22, 2023

The archer

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.

Skill/Strength:
15 min to find 3RM Front Squat

Metcon:
EMOM 12
1: 20 Wallballs 20/14lbs
2: 30 Single Under Crossovers
3: 16/14 Cal Echo Bike
4: Rest

Accessory Work:
15 min to find 3RM Push Press

Mobility:
3 min quad smash per side
3 min delt smash per side

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Alex Ebert
255x3 265x1(PR +5)
WOD ✅
10
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Chelsea Sherman
✅✅🎄
12
0
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Cody Stelmach
269 x 3 (pr!) // wod ✅
#day23
11
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Danielle Stelmach
FS 145# x3 / 155# x 1 / 165# x 1 PR!
EMOM ✔️
7
0
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David Rueckl
165# front squat
Super fun and EZ workout with friends this morning. I even got 30 cross overs the second round! Showed up and moved forward 30’
13
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James Mueller
2 rep at 300# single under practice ✅
12
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Jamie Burbey
265# x 3 FS, 245# x 3 PP
RX Wod
11
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Jenny Wesolowski
3RM fs @ 140# metcon rx except 12 cals last two rounds.
Fs 90% of my previous 1RM max. Very difficult. Could not have done more today.
11
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Jim Koehler
completed
no fs
0
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Joe Nygren
170#
Went 200m row since I don’t have a bike
12
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Justin Peterson
350lb Front Squats / 235lb Push Presses / EMOM ✅
9
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Kevin Hansen
305 x 3 // 315 x 2.5
✅ // Snatch technique stuff
12
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Liz LeCaptain
Done!
worked up to 145# FS
11
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Liz LeFevre
FS- 3@ #175/ PP- 3@ #120/ EMOM✅
8
0
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Marc Mazon
3@ 300🥔
✅
9
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Megan Johnson
130x3, 135x2 FS
EMOM ✅ (12# wall ball, single unders)
1
0
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Mel Sanders
Fun Fun Friday
3RMFS #160
2
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Mel's Husband
Happy Holidays
emom last rd only 16suco . frt sqt 280# for 3 pr 305 for one pr
10
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Michael Green
325# FS
✅
9
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Natalie Blomquist
3 front Squats at 175
13
1
It was so nice to Work out with you again! Merry Christmas, my friend!
David Rueckl
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Selena Cashman
180 Front Max 😂
WOD was okay lol maybe 15-20 crossovers
12
1
Its always fun when you come to the 815!!!
David Rueckl
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Steve Kaster
Back squats - up to 3 @ 385
Enjoyed that workout. Merry Christmas all. Enjoy your families and have fun
11
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Sylvia Christensen
175x3, then 195x1
EMOM. DUBS
9
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Theresa Rosenquist
Present!!🎁
All sorts of fun stuff! KBCln & FS: 26’s/30&26/35&30/40&35/45&40x3!/45#DB (😳 F). 12-13 Cals on Echo🤢, 50 DR-SU, #10 DBs Thrusters 😵‍💫
10
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Tricia Spencer
✅
10# WB, 105# FS
8
0
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