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Wednesday, March 26, 2025

North Philippine Cobra

I feel like my crotch dragging days ended in my 20's
james macco 11:01AM on Mar 25, 2025
you spelt itching wrong....
Schwetty Sanders 9:39PM on Mar 25, 2025

Skill/Strength:
Every 1:45 for 9 Rounds
Squat Clean & Jerk 3×1 at 80% 1RM
Squat Clean & Jerk 3×1 at 83% 1RM
Squat Clean & Jerk 3×1 at 86% 1RM

Metcon:
Row 1000m
50 Pushups (chest to the floor)
-10 min cap
-Worry about perfect pushups rather than speed. No crotch dragging!

Mandatory Mobility:
3 min trap smash per side
3 min adductor smash per side
3 min pec smash per side

Optional Additional/Alternative Work:
Every 3 mins for 4 rounds
4/3 Legless Rope Climbs
-Scale to regular rope climbs, or lower reps

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Alex Ebert
5:52
C&J 180/190/200
10
0
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Anna Ebert
9:11 push ups from knees
Clean and jerks to 95#
17
0
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Ashley Brocker
7:06 (3:38 row)
0
0
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Autumn Jarvis
5:35 RX
Cleans up to 105#
19
0
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Carrie Schatzman
9:20;
C&J 110-120#
3
0
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Cody Stelmach
4:58 rx (3:06 row) #neverlaydown #day6
195 CJ, ring dips, hspu negatives, skull crushers, rear delt flies, hspu +banded shoulder press + hs hold
21
7
Stop skipping the skill work that makes you better!
Justin Peterson
I’m not
Cody Stelmach
Ok
Justin Peterson
Now children...
Justin Bruehl
Thanks for checking in coach! 🫡
Cody Stelmach
don't you technically lie down when doing pushups?
Schwetty Sanders
damn that row time
Schwetty Sanders
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Danielle Stelmach
C&J 115-145# PR! // 9:48rx (4:01 row then my arms stopped working)
Oly bonus lift- C&J 145 (8# PR), Oly complex power clean + 2 FS- 145#, also PR’d my squat clean at 152# (2# PR) 🔔
17
0
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David Rueckl
8:53 RX. 3:32 row
CJ to 155# will I ever be as strong as Sylvia? Showed up and moved forward 30’
20
1
nice row time!
Schwetty Sanders
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Devon Deda
6:08 Rx
C&J to 175
21
0
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Emma Mueller
Oly complex // 7:48 RX
14
0
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Emma Steinbrecher
8:38
Push ups from knees; Clean and jerks to 120#
17
0
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Erika Donaldson
7:21
SC&J to 110#
19
0
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Heidi Jones
7:51 rx
C&J to 100#
17
0
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james macco
7:35
Only cleans today, no jerk. 175#/180#/(2@ 185#, 1 @195#)
16
0
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Jamie Neubauer
7:52 (4:09 row) - quality pushups
C&J 130, 135, 140
17
0
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Jenny Renon
9:52rx
C&J to 110#
16
0
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Jessica Ploof
8:42
Push ups off knees, c&j up to 100#
17
0
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Jim Koehler
super fast
PC and SP up to 165#
12
1
Class champion?
Cody Stelmach
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Joe Nygren
5:13 (3:29 row, 1:44 push ups)
C&j 140-160
18
0
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JORDAN MAGGLE
WOD @ CF Power Method in TX ✅
Good deal of running, ab work, and lunges. All areas I need to focus on, so was good work on my end
19
0
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Josh Schill
9-something
3:30 row! 20 regular push ups to failure (rest on knees). C+J- 95, 115, 125 - focused on form over weight
4
0
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Justin Bruehl
5:08 [3:13/1:55]
Hit 275 4th set then✌️out ... wasnt sticking it well and hip tickled a bit too much
19
0
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Justin Peterson
4:56
Clean and Jerks 245/255/265lbs. Fully raw dawgged them. Felt amazing!!!
18
0
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Justin Riege
6:40 / 230-250 c&j
12
0
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Kelsey Waack
7:28 Rx
C&J up to 105#
19
0
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Kevin Hansen
5:17
215/225/235
0
0
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Kimb Davister
6:21 Rx
Last set at 160
19
0
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Krystal Lowney
8:18 Rx
Strict Press instead of CJ. Nice to be back in class☺️
23
0
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Liz LeCaptain
8 something?
Worked up to 155# C&J
17
0
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Maddy Meyer
8:05
Clean and Jerk up to 85#
21
0
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Megan Johnson
8:34, mostly knee pushups, but some on toes! Row in 3:57.
C&J 105-115#
12
0
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Meghan Hersil
Finished 3 push ups after the cap
Just did metcon. Push ups from the knees
15
0
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Michael Green
5:36 3:38 row
215/235/250#
17
0
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Pamela Gehl
9:14 RX
4:20 Row C&J all at 85lbs
20
0
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Pauly VanderKelen
Thrusters: 10 reps @ 45,75,95,115, & 135#
4x15 Kneeling Ab Rollouts with 25# in the weight vest alternating with 4x13 Forearm Curls with a 65# barbell / 3x11 Calf Raise @ 200# alternating with 15 reps of Lateral Raise with 20, 25, & 30# dumbbells.
1
0
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Ryne Koehler
6:52
235, 245, 260
14
0
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Schwetty Sanders
echo bike hammer challenge, row and pushups.
laid my ass right down. this was super gross. 102 bike cals. 3:29 row. 7:09 with push ups
11
1
👏🏻
Cody Stelmach
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Shane Hanson
4:24
Up to 275#
17
0
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Steve Kaster
5;35 Rx , w/ 4:30 row
Power cleans and SP up to 185
17
0
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Steven Leiterman
5:27 (3:37 row/1:50 pushups)
Complex at 135
19
0
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Sylvia Christensen
6:45. Up to 165 CJ
1000m row and 50 pushups 🫡
14
0
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Theresa Rosenquist
8:34**
**Scl’d & 🐢AF!! Row: 4:41 & BK-PU. PClns + 5 SP R&L: 65/75/85 & #15/8. EC: 1 Ring PU strict & neg.
17
0
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Travis Bittermann
5:01
I failed a push up at the end clean n jerk up to 285
17
0
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