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Thursday, April 10, 2025

Taiwan Cobra

This week athletes will have the opportunity to complete all 5 of the Age Group Semifinal workouts! If you’re able to safely complete them as prescribed, please do, otherwise scale accordingly to make it a fun challenge!
Lifts will be deloaded this week so we can attempt some 1RMs next week!

Metcon:
For time
150-foot dumbbell overhead walking lunge (15ft lengths)
50 alternating dumbbell snatches 50/35lbs (55+ use 35/20lbs)
50 box jump-overs w/step down 24/20” (60+ can step over)
-7 min cap

Skill/Strength:
Every 2 min for 6 Rounds
2×6 Clean and Jerks at 60%
2×5 Clean and Jerks at 70%
2×4 Clean and Jerks at 75%

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

Optional Additional/Alternative Work:
EMOM 14
1: 75 Double Unders
2: 15 Handstand Pushups
3: Rest 1 min
-Decrease HSPU by 2 each round

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Anna Ebert
9/50 box jump overs 20# DB
Clean and jerks to 80#
13
0
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Ashley Brocker
5:45
0
0
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Autumn Jarvis
44/50 Box Jump Overs 30# DB
Cleans up to 85#
12
0
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Carrie Schatzman
Capped; scaled; definitely not a semi-final athlete!
C&J 85-105; accessory abs with Pam
8
0
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Cass Baier
Capped at 15/50 BJO Rx
Squat C&J up to 85#
11
0
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Cody Stelmach
5:15 rx (wow my legs are broken)
Didn’t lay down
13
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Danielle Stelmach
21/50 BJO Rx // C&J 90-100-110#
Oly Open Lift: max snatch from blocks 95#
7
0
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David Rueckl
28/50 box step overs. Regular lunges no weight, 20# dumbbell shoulder to overhead
Had Eye surgery yesterday, so didn’t want to put pressure on the eyeball. Showed up and move forward.30’ Rowed 1000 instead of cleans. Thank you Emma S, for really looking out for me! I really appreciate you!
13
1
OMG Dave! What did you do now? Emma is the BEST at saving your needy 🍑. 🤣
Theresa Rosenquist
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Dusty Neubauer
6:42
Unbroken but my overhead lunges are so slow
14
0
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Emma Mueller
34/50 BJO // 110-130 jerks
Everything hurts and I’m not having fun
10
0
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Emma Steinbrecher
Capped 11/50 BJO, 30# DB
C&J up to 85#
12
0
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Erika Donaldson
WOD at CrossFit Diehard Daytona Beach
6
0
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james macco
32/50 BJ's* Masters weight
CJ - 105/125/135/145
10
0
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Jenny Renon
5 box jumps at cap
C&J to 85#
11
0
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JORDAN MAGGLE
24/50 BJO at cap
15 and 50 # DB EMOM @ 115, 125, 135
8
0
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Josh Schill
26/50 BJOs w/ 35# DB
C+J was 75, 95, 105
7
0
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Justin Bruehl
5:37
12
0
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Justin Peterson
5:28 unbroken
14
0
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Justin Riege
36 box jumps rx.
Cleans ☠️
11
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Megan Johnson
Capped at 5/50 BJO, RX.
80-100# C&J.
12
0
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Meghan Hersil
4/50 box step ups
60 BW squats, 20# DB snatch from hang and step ups. Did cleans for the first time in a hot minute. Just the bar with lower reps.
9
0
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Michael Green
24 box jumps
Up 2 215#
11
0
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Pamela Gehl
capped 47 snatches
25lb dumbbell-I might have done an extra 30' of lunges. Finished BJumps after class for quality not time. Clean and Jerks 65/75/85lbs
11
0
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Steven Leiterman
4:57 RX*** (1:20/3:06/4:57)
***accidentally did first 15 db snatches on same arm 🤦‍♂️*** complex at 95/135/185
13
0
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Sylvia Christensen
5:17
130,140,150 C&J. 4 mile run
12
0
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Theresa Rosenquist
HotelWOD
15’ bike + 3R: pushups, WL & Core! FYI - Its hotter than blueblazes in AZ!! 🥵🥵🥵
3
0
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Zack Edgar
Rx 38/50 box jump overs
50# dumbbell
0
0
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