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Monday, December 23, 2024

Yellow Anaconda

This Tuesday, Christmas Eve, the East gym will be open from 8am-Noon for our annual 12 Days of CrossFitmas workout. The West gym will be closed.
On Christmas Day, both gyms will be closed.

Skill/Strength:
EMOM 18
1: 8 Shuttle Runs 50ft
2: 3 Squat Cleans 70-80%
3: Rest
-Scale shuttles to 7 or 6 if needed

Metcon:
10-8-6-4-2
Squat Snatches 155/105lbs
-15 GHD Situps after each round

Optional Additional/Alternative Work:
Every :45 for 10 rounds
25ft handstand walk

Mandatory Mobility:
3 min trap smash
3 min quad smash
3 min calf smash

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Alex Ebert
11:40 @135
Cleans @185
16
0
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Ashley Brocker
9:30
0
0
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Brandon Kruswick
13:06 @#85
Squat cleans @ #115. #135 on the last round
12
0
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Cass Baier
9:56 @65# ( I can’t feel my legs)
EMOM 8 shuttles, 75#-85#
16
1
Alex Ebert
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Celia Osorno
Ice bowl remix
9:16 ground to overhead at 85# every other 15 ghd//15 t2b
10
0
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Chelsea Sherman
11:30@70#
EMOM Cleans at 100# & 7 shuttles.
16
0
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Cody Stelmach
8:50 (135) // 185- EMOM (3 sq cleans done in under 15 secs)
18
1
Congrats
Rick Froming
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Danielle Stelmach
12:33 *65#
EMOM: 8 shuttles, 105#3 rounds, 115# 3 rounds
9
0
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David Rueckl
10:48 GHD to // 105 power snatch
EMOM 8 shuttles 100# Showed up and moved forward 30’
16
1
Nice to meet you !
Rick Froming
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Emma Mueller
140# cleans // 10:02 @ 85
8
0
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Eric Hansen
13:40 105#
135# emom
15
0
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Erika Donaldson
11:05 65#
EMOM 85# 6 rounds of 25 ft handstand walk accessory
11
0
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Greg Goffard
12:35
115# Snatch, 165# SC
15
1
Good to see this name again!
Justin Bruehl
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Ian Wilson
Fun with Friends!! Merry Christmas Everyone!
185# EMOM / warmed up to #155 on the Metcon. It took a long time.
17
0
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james macco
14 ish? @ 105#
5-6 shuttles / cleans at 155#
5
0
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James Mueller
EMOM 225 cleans. Metcon capped. Finished after 14:06
14
0
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Jamie Burbey
8/8 shuttles, 185-205-215, 2 Rounds each for Emom
70lb DB double reps, 15GHDs after each round. Hooray for quality fitness 🤘🏻🫠🤘🏻
12
0
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Jamie Neubauer
EMOM 8 shuttles and 125-130# cleans
10:24 @ 85# - old body needed more time to warm up the snatch
17
0
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Jenny Renon
🎄
12
0
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Jenny Wesolowski
11:07 @ 70#
8 shuttles, 105-110# squat cleans (110 last two rounds)
7
0
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Jessica Ploof
12:18
55#, cleans @85 for 2 sets then 90#
14
0
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Jim Koehler
completed
0
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Joe Nygren
10:59. 95#, 105# last two rds
Emom 8 shuttles, 140# cleans
14
0
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Justin Bruehl
9:20 (first time squat snatching for 6 months!)
235,235,235,240,245,260
17
0
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Justin Peterson
7:23
Cleans 225-235lbs
8
1
Outstanding!!!!!
Rick Froming
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Justin Riege
225 cleans - finished after cap 16:00rx
8
0
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Kevin Hansen
11:18 - no misses but went slow
EMOM: 225#
16
1
Unbroken?
Rick Froming
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Krystal Lowney
Can’t remember?!
100# for cleans, 65# for snatches because I was not warmed up and failed the first 3 reps🤣
15
0
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Liz LeCaptain
11:46 Rx
8 shuttles + 115-125# Cleans
16
0
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Mel Sanders
OG
Work up #85 sq Snatch | 4 rds 2 ww, 15 ghd, 2 Sq snatch #75, 15 cal row
1
0
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Pamela Gehl
4 ghd's left at cap- scaled
45lb squat snatches. Emom-85lb bar and 6 shuttle runs
10
0
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Pauly VanderKelen
Healthy Lifestyle Fitness Test
Complete!
0
0
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Rick Froming
24:32 Rx
EMOM: 2 shuttles, 45#-255 cleans, rest
5
0
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Sylvia Christensen
9:12
145# cleans. 5 mile run
18
0
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T Sanders
wod 11-22-24*
from crossfit website. @135#. took 18-19 minutes...lost track of time on the rope pulls
10
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Theresa Rosenquist
8:53**
**Scl’d AF!! #26 KBSn + KBS (10/10-8/8…) & GHSU (rx’d), EMOM: 80 DR-SU (maaaybe 100 nxt time🥵!!) & PClns@#70. 15’ BikeErg B4 & mobility after (hips, Hammys & shoulder).
13
0
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Tom Fameree
10:41 GHD’s to //, 105#
Emom @ 185#
16
0
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Travis Bittermann
13
I was slaaaaaacking on that one. Lower back got hella tight on the run n cleans but clean to 245
9
0
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