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Tuesday, December 17, 2024

Water Adder

Skill/Strength:
Every 2:30 for 5 Rounds
3 Clean Pulls (unbroken)+2 Squat Clean and Jerks (singles)
-80% of C&J 1RM

Metcon:
6 Rounds
8 Alt. Dumbbell Snatches 70/50lbs
3 Ring Muscle Ups
-Go every 2 min, cap yourself at 1:30 per round
-Scale DB to go unbroken and RMU to pulls+pushes

Mandatory Mobility:
3 min lat smash per side
3 min delt smash per side
3 min trap smash per side

Optional Additional/Alternative Work:
15 min Handstand Walk practice
-Weight shifts on wall, walking to wall, open floor space walking with friend supporting your feet, obstacles etc.

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Alex Ebert
Cleans 185 // 6rds 7RMU (1, 1, 2, 0, 2, 1)
10
0
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Andrew Schwoerer
70# db, RMU progressions from floor
Complex up to 145#
12
0
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Anna Ebert
40# DB, RMU progressions from floor.
Complex at 95#
10
0
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Ashley Brocker
Fun WOD, avg 5 BMU for rings each round
0
0
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Autumn Jarvis
40# DB and RMU progression from floor with band (worked on keeping feet off the ground)
Complex @ 95#
11
0
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Carrie Schatzman
C&J @ 105
Ring rows/dips; 40#dbs; bench accessory 100-120#
9
0
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Cass Baier
35# (should have gone heavier) ring rows and banded dips
Complex 85-95
13
0
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Chelsea Sherman
✅ 40# db, low ring transfers
Complex @105#. Accessory bench to 100#
14
0
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Cody Stelmach
Up to 225# complex 🤘🏼🤘🏼🤘🏼// :31-:33 secs for all rx
15
1
👊🏿
Rick Froming
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Daltyn LeClair
1 round at 60# the rest 70#. PU and push ups
Complex up to 135#
6
0
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Danielle Stelmach
✔️ 50#, strict pull-ups, ring dips w/ thin red band
Complex: 105-120#
13
0
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David Rueckl
50# DB RR and Push ups
Complex to 150# Showed up and moved forward 30’
13
0
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Emma Mueller
150# complex // 50# DB + 3 BMU
12
0
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Erika Donaldson
Cleans @95#
Metcon w/35#, low ring progressions with blue band. Fridays bench 85-100#
11
0
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Ian Wilson
Fun with Friends!!
205# - cleans didn't feel great today. Metcon, completed all - RMU felt pretty good
13
0
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Jacob Anason
235-245# complex
:28/:27/:26/:25/:24/:24
9
1
👊🏿
Rick Froming
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James Mueller
Complex 215 WOD 3/6 RMUs did attempts.
Not bad after doing 2 weeks of kinda CrossFit.
20
0
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Jamie Burbey
215 Complex
WOD - :29-:31 rounds, except for 1. Mueller was speaking Spanish at me on the rings 🧐😂
12
1
Eso es muy gracioso!
Theresa Rosenquist
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Jamie Neubauer
Clean complex 125-135#, wod ✅
Fridays BP accessories - 100-120#
11
0
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Jessica Ploof
35# DB, burpee pull-ups
Complex @85#
13
0
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Jim Koehler
50#. ring rows and pushups
5
0
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Joe Nygren
60# DB, rmu unbroken until rd 5
Rd 5 2/3 rd 6 1/3. Complex 125#
14
0
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Jordan Teague
35#DB, RRs, Ring Dips with black band
C&J up to 100#
3
0
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Justin Bruehl
4MUS/round-- :34 average+Amrap(mus) last round-9mus
235- 265 complex. Cleans were burdensome. MUS felt good
14
0
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Justin Peterson
:27/:26/:24/:23/:22/:21
Worked up to 225lbs for skill work.
15
0
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Justin Riege
2 rmu/round : 230# complex
12
0
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Liz LeCaptain
50# and banded low ring progressions
115-135# Clean Complex
12
0
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Megan Johnson
DB snatch w/ 35#, ring rows and dip with red band.
Clean complex at ~63% C&J max as I ease my wrist back into things (85#)
8
0
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Mel Sanders
moved
Complex up to #100 | #30 db, rr, rd(b)
13
0
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Pamela Gehl
35lb dumbbell-pushups/pullups
1:15/round+ 5 extra push/pulls last round-thanks Justin B! Clean complex 85lbs. Friday's Benchpress 65lbs-85lbs
15
0
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Shane Hanson
:30, :26, :25, :24, :23, :22
up to 255#
10
0
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Steven Leiterman
Metcon ✅️ (0:38/0:36/0:38/0:38/0:35/0:32)
Complex up to 195
11
0
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Sylvia Christensen
✅ 4 BMU instead of ring
145-150 cleans. 6 mile run
13
0
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Theresa Rosenquist
#30 DB -> :50/:50/:50/:50/53/:53**
**Scl’d AF! #30 DB & 4 FG-RR + 4 Seated RDips (last 2 rnds 5&5). Str: BSx5 & 20 AMSU: 85/90/95/100/105. Pre: 20’ BikeErg (215 C) & MANDATORY mobility post.
13
0
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Tom Fameree
Finished all 6 rds around 1:00, 50# db
175/180/185/190/205# clean complex
11
0
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Travis Bittermann
I went fast. Got a false start last round.
Cleans 225-245 265 last 3 sets. Fastest was :22 but that was false start. Fastest was 23 before that.
11
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Tricia Spencer
✅
Ring rows & Push ups, 35# DB first 4, then 40# last 2 rounds, 75# C&J
0
0
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