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Wednesday, January 8, 2025

Western Blind Snake

This Friday, East gym will close after the Noon class to set up for the Ice Bowl! East athletes are welcome to attend West gym 3:30/4:30pm classes or do Open Gym activities in the mezzanine of East gym.

This Saturday the gyms will be closed to host our annual winter competition, The Ice Bowl! We have 11 teams competing from our gym across 5 different divisions! Come check out the action anytime between 9am-2pm at East gym!!

Skill/Strength:
Every 2:30 for 5 Rounds
Back Squat 1×10 at 60% 1RM
Back Squat 1×8 at 65% 1RM
Back Squat 1×6 at 70% 1RM
Back Squat 1×4 at 75% 1RM
Back Squat 1×2 at 80% 1RM

Metcon:
Row 1000m
3 Rounds
15 Pullups
15 Thrusters 95/65lbs
Row 1000m
-16 min cap

Mandatory Mobility:
3 min lat smash per side
3 min glute smash per side
3 min adductor smash per side

Optional Additional/Alternative Work:
1-2-3-4-5-4-3-2-1
Bar Muscle Ups
-5 Sumo Deadlift High Pulls between rounds 75/55lbs

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Andrew Schwoerer
16:45. (825m @ cap). 75# bar, red + blue bands for pullups
BS from185-255#
16
0
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Ashley Brocker
14:34
1
0
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Ashlyn Pribek
15:59 Rx
Back squat 130-170
9
0
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Autumn Jarvis
Capped at 750m RX
BS up to 165#
17
0
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Carrie Schatzman
Capped @640; scaled; ring rows & 55#
BS up to 165#
9
0
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Cass Baier
515 meters @cap☠️ (55#) finished the row after cap
Ended BS at 105# - kept it lighter today and worked on depth and knees out 🙄
17
0
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Chelsea Sherman
Capped @ 336 meters
BS to 145#. Baby giraffe legs 🦒
18
0
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Cody Stelmach
12:53 rx // squats up to 276# 🤘🏼🤘🏼
19
1
Dirty dawg you.
Justin Bruehl
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Danielle Stelmach
600ish-meters at cap; finished after*subbed 10 C2B/10 ground to overhead 85#
BS 115-155#
14
0
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David Rueckl
960 meters at the cap (finished 5 seconds after) banded pull ups 65# bar
Back squats to 225# Showed up and moved forward 30’
18
0
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Eric Hansen
450m 75#
17
0
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Erika Donaldson
478 meters in 2nd row
Back squats 115-155# snatch work
7
0
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Greg Goffard
16:20
195-255 BS
1
0
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james macco
16:00 on the nuts* (ring rows & FR lunge
BS @ 175-255
13
0
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Jamie Neubauer
14:43 rx
Back squats @ 135, 145, 155, 165, 180
19
0
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Jenny Renon
411m at cap—PU with blue&red band
Squats to 140#
12
0
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Jessica Ploof
14/15 thrusters of round 3 at cap
55#, probably the most pull ups I’ve done in a workout, so I’ll take that as a win for the day🥳, BS to 140#
12
0
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Jim Koehler
330 m at cap. 65#
95# bs
13
0
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Joe Nygren
165-220# BS
1st Garage Games wod. 75 SU, 25 PC 135#, 75 SU, 25 PC 155#. 10 min cap, 8:39
16
0
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JORDAN MAGGLE
415m at cap
was dealing with some shoulder soreness, so went light at 75# and banded pullups. finished rowing after cap. Thank you to the 4:30 group for pushing me to the end. 225,245, 275, 295, 315 for BS
9
0
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Jordan Teague
700 m at cap
Ring Rows, 65# thrusters BS up to #165
11
0
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Justin Bruehl
12:55
235,265, rest,rest,rest
18
1
Appreciate the score to chase 👊👊
Cody Stelmach
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Krystal Lowney
555m Rx
BS to 150# Realized on last row that I miscounted my last set of pull-ups so I jumped off and did 4 and got back on the rower.🤪
22
0
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Liz LeCaptain
715m at cap
150-200# BS
17
0
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Liz LeFevre
15:56- empty BB thrusters/ ring rows
Empty BB squats to parallel only
19
0
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Lucy Stedl
Capped at 430 meters
Thick green band for PUs and ring rows. 45# bar Back squats 70-90#
18
0
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Megan Johnson
Capped at 519/1000m of last row. Ring rows and 55# thrusters.
115-150# BS
10
0
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Mel Sanders
cap @ 828m mod
15 HKR, 15 HPC&J | strength DL #125 -225 (42-75%)
18
0
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Michael Green
✅
275#-405#
16
1
The real MVP today
Jamie Neubauer
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Pamela Gehl
10 pullups in last round RX
BS 75lbs to 95lbs.
19
0
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Pauly VanderKelen
Bulgarian Split Squats: 10 reps on each leg of Bodyweight, 45, 55, & 65#
4x13 Kneeling Ab Rollouts with 22.5# in the weight vest alternating with 4x12 Forearm Curls with a 60# barbell / 3x12 Calf Raise @ 175# alternating with 18 reps of Lateral Raise with 15, 20, & 25# dumbbells.
1
0
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Steven Leiterman
13:57 RX
295/315/340/365/390
17
0
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Sylvia Christensen
Slow
Low energy, high spirits! 145-200 BS
19
0
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Theresa Rosenquist
🐍700m @ TC 🐍**
**Scl’d AF!! RR. & #15s DBs Thruster. BS: 75/85/95/105/115. WODded w/ the infamous Vogel!! 👊👊👊
13
0
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Tom Fameree
14:27 @ 65# thrusters
185/200/215/230/265# back squats
18
0
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Yvonne Otero
Swam 1500yds
17
0
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Zack Edgar
16 min. Capped at 931 meters
Squats: 150x10,160x8,175x6,185x4,200x2 WOD: scaled. Thin blue band for pull ups, 75# thrusters
4
0
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