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Friday, June 20, 2025

Dusty Hognose Snake

Skill/Strength:
Every 1:30 for 8 Rounds
2 Split Jerk at 70%

Metcon:
5 Rounds
5 Bar Muscle Ups
5 Devils Press 50/35lbs
-10 min cap

Mandatory Mobility:
3 min lat smash per side
3 min rear delt smash per side

Optional Additional/Alternative Work:
4 Rounds for Quality
10 Glute Ham Raises
1 min Sandbag Bear Hug Hold 150/100lbs

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Alex Ebert
What Anna said! 👇
18
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Anna Ebert
Leg burner workout @ CrossFit Shipwrecked in Superior, WI
4 rounds rest 1:00 in between 20/16 cal bike 20 goblet squats 20 20” box step ups
18
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Ashley Brocker
6:08 west side in pm, failed at east side in am
0
0
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Autumn Jarvis
Hang cleans @ 90#. 7:00- Scaled for WOD
14
0
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Carrie Schatzman
9 something; 30#, bird perch;
SJ 90#
0
0
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Cass Baier
9ish- scaled to 30# and worked on BMU w/ red bands
85#
16
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Celia Osorno
4 rounds*
Black and green band, 30# stopped when thumbs fell off
16
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Chelsea Sherman
9:34- scaled
Box bmu’s. Split jerk to 105#
16
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Cody Stelmach
5:57 rx // jerks @ 175 (70%) - finished with a set of 4
That was way better to do against Shane than solo! Even tho I’m going to be a little mad about losing all weekend 🤣 // got into the round of 50s of double under accessory (from yesterday) and my hands/grip couldn’t function anymore
18
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Conor Berndt
4:40
Real grippy at the end!
2
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Danielle Stelmach
Capped 4 + 5 BMU (green+thin blue band) 35#|finished at 10:35
Split Jerks @ 105#
11
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David Rueckl
8:08 Ring row push up 35# dumbbells
120# jerk. Showed up and moved forward 30’
16
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Derek Zehms
9:40
Jerks at 205#
16
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Emma Mueller
Jerks 145-165# // 9:31 RX
18
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Erika Donaldson
Capped
Everything felt bad. Round 1 and 2 did all the BMU then 2 BMU and 3 burpee chest to bar pullups round 3 and 4. Round 5 1 BMU. 25# dumbells. Split jerks @95# Thursday's jump rope accessory to 60 unbroken DU.
17
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Ian Wilson
Fun with Friends!!
Nursing some minor injuries, so took it easy. 205#, 6:00
11
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Jenny Renon
7:55–BMU from box/30# DB
Split jerks @ 85#
15
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Jenny Wesolowski
9:01 (30# db’s, c2b/pushups)
Split Jerks @ 90-85# (need to work on technique so last 3 rds went to 85#) Practiced bmu hollow, arch, hips to bar.
15
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Joe Nygren
Dragon Bowl WOD 1&2
16
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JORDAN MAGGLE
8:30 - scaled BMUs
EMOM @ 135 to work on form. BMU off box, 50# DBs
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Kaylee Salm
10:06
Verdant CF in Boise w/Maria and Sel! 2 Squat snatch + 1 OHS - @55-75# (first squat snatches in 2 months!) 11-9-7-5-1 OHS @ 65 *between each round 30 dubs 15 wall balls @ 14
18
2
👋 👋
Maria Onaindia
😍
Theresa Rosenquist
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Kevin Hansen
5:42
HH Snatch triples up to 165#
15
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Kimb Davister
Capped after last round of BMU; didn’t catch my finish time
Split jerks at 135, did 4 at round 7; TGC
12
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Liz LeCaptain
9:34
115# Split Jerks
16
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Liz LeFevre
9:15- jumping box BMU/#35
Jerk-#110
16
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Mel Sanders
906 sc
Jump b.u 30" & 25# (rd 3 - 3 rr/pu) | jerk 95# | access emom 12: 5 fs @ 45.69% , 12 ghd
5
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Nathan Henrigillis
8:02 - 35#, scaled bmu
115# push jerk
17
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Pamela Gehl
9:36 scaled
pullups/ring dips and 20lb dumbbells Split jerks @ 75lbs
18
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Samarth Mistry
6:07 sc Box BMU, Press 30# +2 rounds for extra credit
Jerks 105#
13
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Selena Cashman
11:37
Verdant CF in Boise w/Maria 2 Squat snatch + 1 OHS - @65-95# 11-9-7-5-1 OHS @ 85 *between each round 30 dubs 15 wall balls @ 14
17
2
😬😬
Maria Onaindia
😍
Theresa Rosenquist
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Shane Hanson
5:00
205#
16
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Sylvia Christensen
6:59
Unbroken which was neat, just took a lil bit to jump up 😅 155-185 jerks. Possible PR for a double. 2 mile warmup
18
1
Will I ever be as strong as Sylvia?
David Rueckl
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T Sanders
8:54*
push ups and c2b. strength @ 71.69%. 12min emom prior 15cal row 5frt sqt @60.69%
12
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Theresa Rosenquist
8:32**🤢
**Scl’d AF!! =RR= & Pushups (shldrs 🪦!), #20 DBs, felt 🤢…🤷🏻‍♀️Str&Skl: 8x: #25 DB PPx5(LA)/#15 SPx5 (RA). -> 1.5 hr Row #FVRC
15
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Tom Fameree
🧢 1/5 MU in rd 5
155# sj
13
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