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Thursday, October 9, 2025

Ala

Metcon:
4 rounds
25/20 Echo Bike Calories
20 Toes to Bar
10 Double Dumbbell Hang Power Cleans 50/35lbs
15 Handstand Pushups
100m Double Dumbbell Farmer Carry 50/35lbs
-32 min cap

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

Optional Additional/Alternative Work:
Every 2 min for 5 Rounds
7 Overhead Squats at 65%

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Anna Ebert
29:50 35# DB hanging knee raises, HSPU off box
12
0
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Ashley Brocker
24:02
0
0
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Autumn Jarvis
29:45 30# DB, HSPU w/25# plate & ab mat
18
0
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Celia Osorno
Finished 4th bike after cap
SHSPU//pull ups//1st round 30#, all others 20#
10
0
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Conor Berndt
23:35
19
1
Jamie Burbey
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Daltyn LeClair
30:20 RX
11
0
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Danielle Stelmach
2 + 6 HSPU capped but I get to put Rx 😝
DU practice- 32 unbroken then 🗑️
11
0
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Derek Zehms
24:10
12
2
How you get so fit
Travis Bittermann
Derek Zehms
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Eric Hansen
30:59
Sub 35#push press for hspu…rest rx
17
0
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Erika Donaldson
3 + 12/15 HSPU in round 4
Accessory work with Pam
20
0
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Ian Wilson
Fun, Friends, & Fitness
Went well, then turned into pain management of injuries, but finished. Fun workout!
20
0
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Jamie Burbey
27:43 Rx
Yaay fitness 🇺🇸🤘🏻🤡🤘🏻🇺🇸
18
0
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Jenny Renon
30:31–T2Parallel/HSPU from box
12
0
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Jessica Ploof
29:27
V ups, 35# DB, hspu off box
16
0
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JORDAN MAGGLE
26:07
Modified. 50# DBs, T2//, HSPU off box.
18
0
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Kimb Davister
3+20 T2B then finished
Still struggling, but proud of some bigger sets; HSPU with ab mat; puppy for morale
16
0
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Krystal Lowney
3 + 6 DB hang cleans
Rx
20
0
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Liz LeCaptain
31:23
What the F(orearm) was that?
2
0
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Lucy Stedl
29:40
Bird dogs for T2B, 20# DB, HSPU off box
6
0
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Maddy Meyer
28:14
HSPU off box, 25# DB
18
0
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Nathan Henrigillis
28:34
Hkr, 35# db, 50# 1st round, pu from box
18
0
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Pamela Gehl
3 rounds + 6 cals on bike scaled
35lb dumbbells, HSPU of box, 2 rounds Vups and 3 round 10 t2b accessory 30 pullups - red band 30 double dumbell strict press 25lbs
18
0
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Samarth Mistry
3+10 PU sc 10 T2B+10 KR, 35#, Box pike PU
finished after
10
0
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Selena Cashman
30:56
Box HSPU Hanging knee raises
18
0
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Sylvia Christensen
20:28
Unbroken tho
20
2
So Smooth!! 👊🔥🧨🔥👊
Theresa Rosenquist
whoa!
Tim Sanders
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Theresa Rosenquist
29:54**
**Scl’d AF!! #30 DBs, R1 B-HSPU, R2-4 Def. PU, #10 V/ups.
15
0
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Tim Sanders
crushed it!
my grip. my grip is crushed. fun fact, had to wear my very first pair of crossfit shoes today and they are the same pair I have worn everyday...rain or shine....for the last 3+ years. lol
12
0
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Travis Bittermann
26:15
Fun work out.
11
0
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