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Wednesday, September 4, 2024

Cross my heart

Skill/Strength:
EMOM 8
Odd: 1-10 Strict Handstand Pushups
Even: 10-30 Single Under Crossovers

Metcon:
4 Rounds
Run 600m
5 Deadlifts 255/180lbs
-Add 5 reps to deadlift each round
-24 min time cap

Accessory Work:
Every 30 sec for 10 Rounds
1 Bench Press at 75% 1RM

Mobility:
3 min calf smash per side
3 min hamstring smash per side

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Alex Ebert
17:31rx
3 Strict pushups with ab mat/ 30 crossovers
19
0
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Anna Ebert
22:34 155#
17
0
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Ashley Brocker
12:48
0
0
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Autumn Jarvis
15:52 RX
17
0
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Carrie Schatzman
19:04; scaled; 1.8km bike; 155#DL; slow descending hspu’s;
Accessory bench @102#;
5
0
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Cass Baier
16:57? Scaled #145DL //Strict HSPU=gross/ 30 SU crossovers
19
0
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Celia Osorno
20.38 RX
19
0
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Chelsea Sherman
18:06 155#
Slow eccentric hspu, unbroken crossovers! Accessory bench @85#
18
0
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Cody Stelmach
13:12 rx
Need to be 10 secs fitter // 2-3SHSPU +30 XO
22
1
🙌👏
Justin Bruehl
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Daltyn LeClair
19:10 245# DL
5 HSPU each round and crossovers
10
0
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Danielle Stelmach
19:44 Rx
EMOM: 3-6 sHSPU w/ab mat+35//30 crossovers (3 rounds unbroken!)
11
0
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David Rueckl
11:37 Masters Games workout #1
400 meter run 195# deadlifts. HSPU off box 30crossovers per round. Showed up and moved forward 30’
19
0
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Erika Donaldson
21:49 155#barbell
EMOM 5 strict PU with ab mat, 30 DU Bench accessory@85#
15
0
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Greg Goffard
18:29 rx
0
0
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Ian Wilson
Fun with Friends!!
All the SHSPU and SUCOs - got crossovers down. Ran as slow as possible for knee
16
0
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james macco
18:36 @ 205#
12
0
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James Mueller
15:41 RX unbroken deadlifts
21
0
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Jamie Burbey
15:49 Rx
Wait for me, I got little legs! 🫠 All of the HSPU, most of the crossovers
18
0
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Jamie Neubauer
19:32 RX
The worst combo for me 😂
19
0
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Jenny Renon
21:53 or 22:53??(help @sylvia)/140# DL
16
0
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Jenny Wesolowski
17:59 rx+ Pushed Evalyn in a stroller that’s on its last legs (wheels 😬)
4-5 strict pu w 10# plate + ab mat/30 crossovers
15
0
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Jessica Ploof
22 something I think
125# DL
20
0
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Jim Koehler
13:15 rowed 500 m. 195# dl
5 rx hspu, did situps for crossovers
14
0
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Joe Nygren
15:16 225# DL (Rumble on the Bay DL weight)
5 strict HSPU, 30 crossovers per emom round (unbroken)
21
0
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Justin Bruehl
14:15 bike 1.8km/round....I don't like bike
10,10,5,4 shspu ✔️ crossovers
18
0
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Justin Peterson
13:02 unbroken
Bench Accessory at 185lbs
18
0
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Kaylee Salm
13:40 @155# and bike 1.4k
3-4 strict HSPU/30 crossovers
15
0
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Krystal Lowney
18:43 155#
18
0
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Liz LeCaptain
20:40
6-7-8-10 Strict HSPU
17
0
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Liz LeFevre
Basement Workout + stretch sesh
10
0
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Lucy Stedl
18:47. 115#
6-7 Handstand pushups 45,15,10# and Ab mat. 30 cross overs
9
0
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Mel Sanders
17:47 rx
5 db shoulder press #30, 30 COs
18
0
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Mel Sanders, Mr.
18:28*
homeWody...1.12mi bike
10
0
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Natalie Blomquist
15:28 rx
0
0
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Pamela Gehl
22:11 scaled
180lb deadlifts scaled reps to 5,7,9,11-thanks JB, bench-press accessory at 65lbs skill/strength dumbbell strict press 20lbs and 30 crossovers
19
0
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Pauly VanderKelen
HBBS: 10 reps @ 135,185,225, & 245#
4x13 Kneeling Ab Rollouts with 15# in the weight vest alternating with 4x19 Forearm Curls with 30# dumbbells / 3x12 Leg Extension @ 55# alternating with 3x12 Calf Raise @ 185# / 3x12 Leg Curl @ 55# alternating with 3x15 Lateral Raise with 15# dumbbells.
1
0
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Sean Manion
20 mins
12
0
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Selena Cashman
20:45
155# y’all are animals
20
0
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Steven Leiterman
Leg day with Molly
14
0
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Sylvia Christensen
15:22
5.75 before
16
0
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Theresa Rosenquist
15:01**
**Scl'd AF!! EchoBike@1200m, DL@#135. EMOM: 8 Reg PUps & 100 SU(150 last rnd). Shldr PT, mobility, & abs post.
12
0
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Travis Bittermann
17:32rx
Running plus deadlift= lower back blows up. Plus hard to breathe.
16
0
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