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Friday, November 8, 2024

Thirteen blocks

On Veteran’s Day (Monday, November 11th), we will be programming Hero WOD Chad to raise awareness to veteran suicide: 1,000 box step-ups completed as a team, partner or individual for time. This workout usually takes over an hour. We will have regularly scheduled classes all day at both gyms and we will start fresh clocks 15 minutes into each class time, with the exception of 6:30pm class. The final round of Chad will start at 5:45pm, and gyms will close at 7:30pm.

3 OPTIONS:
1. Slick/Beginner // No rucksack. You pick the height of the step-ups.
2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.
3. Expert // 45# rucksack. Use 20″ box for step-ups.
“Even while serving as a SEAL, Chad took time to scale up to the Expert version. There is zero shame in starting Slick, or with Standard weight, or in sharing the steps with a friend.”
-Sara Wilkinson

Metcon:
3 rounds, each round for time
21 Lateral Burpee Over Bars
21 Chest to bar Pullups
7 Squat Snatches at 70%
15 Lateral Burpee Over Bars
15 Chest to bar Pullups
5 Squat Snatches at 70%
-Rest 1:30 between each round
-Scale C2BPU to regular pullups or jumping/banded PU
-30:00 cap (average 9 min per working round)

Accessory Work:
Every 2:30 for 5 Rounds
1 Clean Pull+1 Hang Power Clean+1 Squat Clean
-2 sets at 75%, 3 sets at 80%

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

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Ashley Brocker
27:17 (95# snatch)
0
0
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Autumn Jarvis
2 rounds completed then body said nope.👎 pull ups and 65# barbell
12
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Brandon Kruswick
27:04 Scaled AF
9
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Cass Baier
28:28 scaled - C2B banded, #55
13
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Celia Osorno
2/15 c2b in round 3
75#
10
1
Schwetty Sanders
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Cody Stelmach
Didn’t quit
12
1
Schwetty Sanders
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Danielle Stelmach
1/5 snatches in round 3 (55#, PU)
Finished after cap
5
0
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David Rueckl
Sorry i have to miss this one, Looks like fun!
I would prefer this over the Strategic planning meeting that I have to attend.. Will not show up, will not move forward 30'
12
1
Schwetty Sanders
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Emma Mueller
Capped in Rd 3 9/15 burpees // PU and 95# snatch
8
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Erika Donaldson
31:20 65# bar
One ripped hand and one juicy blood blister. Have a great weekend, everyone!
11
1
Schwetty Sanders
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Greg Goffard
2 + 3/21 C2B
115# Squat Snatch
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James Mueller
Did it ✅ 🧢 welcome to freaking hard Friday. Score in comments
Capped 4/21 C2Bs in 3 bar 155#
12
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Jenny Wesolowski
28:02 65#, pull-ups for all rounds
8
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Jessica Ploof
31:00
Red and blue banded PU, 55# power snatches
11
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Jim Koehler
31 ish 75#, banded c2b
10
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Joe Nygren
29:02 90#SS (70%)
Great Friday WOD!
13
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Jordan Teague
27:29, sc
rRs, 110# Squat Clean
5
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Justin Peterson
7:42/8:09/7:46 = 26:37 total time at 175lbs
10
2
🔥🔥🔥
Theresa Rosenquist
Schwetty Sanders
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Kevin Hansen
28:02
145#
3
0
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Krystal Lowney
14/15 burpees on Rd 3 65#
Pullups and still couldn’t finish under the cap. #freakinghardfriday I like it James!!!
12
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Liz LeCaptain
2 + 2/7 Snatches
95# Snatch
12
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Lucy Covaciu
2 + 15/21 ring rows
55# bar and mostly power snatch, kipping pull ups with thick green band with some ring rows thrown in on the second and last round
7
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Mel Sanders
Cap mod
Rd 3, 15/15 burp - #65 not all below //, pu (g)
6
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Pamela Gehl
2 rounds at cap
moved slow and steady deload/sick week. kipping pullups and 45lb barbell. Coffee chat!!
13
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Schwetty Sanders
92 pullups at 1.8 billion nanoseconds
super phlegm and queasy
8
1
Meth odology is a wild name 😂
Cody Stelmach
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Sylvia Christensen
31:24 @105
2 + 12/15 C2B at cap
12
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Theresa Rosenquist
Between 27&28 min…**
**Brain totally fried during this. Just glad to be done & I scl’d the 💩 out of it!! 15/10 BF style burpees 🦥…A=AP RingRows…#35 KBSn-L & KBS (v. SqSn)…
9
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Travis Bittermann
31:20
At 155 really dogged that one.
11
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