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Tuesday, December 31, 2024

Black-Headed Snake

New Year’s Hours:
New Year’s Eve – Regular Schedule
New Year’s Day – Both Gyms Closed
Reminder that as of January 2nd, the 11:30/12:30 class will blend into one class at Noon for more athletes and more fun in one time slot!
Lastly, due to lack of utilization, the East gym only will be removing 9:15am and 6:30pm classes. No worries, if we get more interest in those time slots in the future we will bring them right back!

Schwetty Sanders 8:52PM on Dec 30, 2024

Skill/Strength:
EMOM 6
2 Back Squats at 80%
Rest 3 min
1 Max Unbroken set of Back Squats at 75%

Metcon:
60 Wallballs 20/14lbs 10/9ft
50/40 Row Calories
40 Pullups
30/24 Row Calories
20 Power Snatches 115/75lbs
10 Bar Muscle ups
-20 min cap

Optional Additional/Alternative Work:
5 rounds for quality of:
7 Strict Handstand Push-ups
12 Chest Supported Dumbbell Rows, pick load

Mandatory Mobility:
3 min quad smash per side
3 min lat smash per side

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Alex Ebert
20:03rx
Stared at my bar to much…. BS 265 then 15reps at 250
9
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Ashley Brocker
15:33 (85# snatches)
0
0
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Autumn Jarvis
14:54 Snatches at 65# and BMU from Box, otherwise as written
BS @ 160# for EMOM, 150# for 14 reps
15
0
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Brandon Kruswick
19:37 95# snatches, ring-rows, BMU from box
BS 225# 9reps @ 215#
11
0
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Carrie Schatzman
BS @ 170; 160x10;
18:22; scaled; 12#wb; jumping pu; 75#; bird perch bmu w plate;
2
0
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Cass Baier
BS 105# for EMOM then 15@95#
17:14ish? Snatch @55# and BMU off box (myth is true- you take a week off and lose everything 🥵)
20
0
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Chelsea Sherman
19:something- scaled
65#, box BMU. 135# BS EMOM
16
0
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Cody Stelmach
13:19 rx (BMU unbroken 🤘🏼) // BS @ 255 then 11 @ 215
18
1
damn
Schwetty Sanders
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Danielle Stelmach
19:41 *box BMU
EMOM BS 145# // 7 reps at 135# (did after metcon; less than 80%)
7
0
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David Rueckl
14:41 scaled 16# wall ball, 75# snatch banded pull ups Ring Row Pushups
As Coach T says, scaled AF!!! BS @ 215# 200# 15 reps Showed up and moved forward 30’ happy new year everyone!!
14
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Emma Mueller
BS 205 // 6 reps at 195 // 8 BMU at cap RX
1 mi run warmup
19
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Erika Donaldson
Capped @ 8 BMU finished after cap
65#snatch 12# ball (to be fair, there were no more 14's). Squats EMOM @150# then 6@140#
17
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Greg Goffard
19:38
Burpee C2B for BMU's//255# BS 9 @ 240#
0
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Ian Wilson
Happy New Year!!!
300# for EMOM then 21 reps @ 280#, 12:50 for WOD
21
3
This is insane
Justin Peterson
Check his urine!
Cody Stelmach
Thats crazy af
Travis Bittermann
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James Mueller
BS 310, 290 for 8. METCON 19:18 rx
19
0
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Jamie Neubauer
16:30 rx
BS emom 175-200#. 75% - stopped at 15 so I could warm up for the wod
18
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Jenny Renon
18:18–ring rows/PUs with blue/red band/BMU from 30”/55# snatches
Squats at 130# Days starts tomorrow! See you soon 330 class!!!!
15
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Jim Koehler
19;42 16# wb, 75# sn, burpee pullups for bmu
135# bs
9
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JORDAN MAGGLE
18:55
Snatches at 95# , 20 Ib. wallballs with ring rows for the pullups. BS @ 315 for EMOM, with 16 reps at 300 for the max round
3
0
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Justin Bruehl
13:34
305x1 set then 225 for 5 sets. Hip is cranky from cleans yesterday
11
0
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Justin Peterson
13:36
Took all 6 rounds to work from 315-365lbs, then did 7 at 340lbs
15
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Justin Riege
17:58rx
315# BS - 8 @ 295#
9
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Kevin Hansen
15:23
325 // 305 x 15
15
0
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Krystal Lowney
20:02
Bike cals because 5:15 was packed and we ran out of rowers. 65# snatches, BPU. BS at 155# then 7 at 145#
18
0
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Liz LeCaptain
Capped at 6 BMU
Coffee chat ☕️
11
0
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Lucy Covaciu
19:03 10 PU with thick green band then 30 ring rows, 55# bar, BMU off box
BS 95# for EMOM 85# for 7 reps
7
0
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Mel Sanders
Times like these...goodbye 2024
17:38 rr, #65, 5 pu(rip)5 rr/push ups | #145, t @ #140
5
0
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Mike Tomaso
🧢 @ 10 PS. Pull ups from 📦
BS @ 307 EMOM. 295 for 4
15
0
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Schwetty Sanders
17:30*
20 ring row 20pu, neck-height jump bmu. 255-305#bs, 285#x10. happy new year ya'll
7
0
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Shane Hanson
12:23
305# 10@285#
13
0
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Steve Kaster
BS 315 to 365, 12 @ 315
16:58 with ring rows, MU progressions, snatch @ 95. Happy New Year all, be grateful for family and friends
17
0
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Steven Leiterman
17:57 RX
Squats at 395, 5 reps at 365
16
0
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Sylvia Christensen
14:55. New Year
190-195 BS EMOM/ 6 @ 175#. 6 mile run prior
15
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Tom Fameree
19:32, got stuck on BMU’s
205-265# bs, 245# x 10
13
0
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Travis Bittermann
13:13rx
Squat up to 385. 315-335–355-365-385x2 is actually what I did. then 365 for 7
7
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Tricia Spencer
17:53, BS 125#, 8 @115#
10# WB, PU with 2 green bands, 55# bar, ring rows/push-ups
6
1
hell yeah!
Schwetty Sanders
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