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Saturday, November 1, 2025

Ashrays

Skill/Strength:
Every 3 min for 5 Rounds
Deadlift 1×8 at 63% 1RM
Deadlift 1×8 at 68% 1RM
Deadlift 1×6 at 73% 1RM
Deadlift 1×6 at 78% 1RM
Deadlift 1×4 at 83% 1RM

Metcon:
6 Rounds
Run 200m
10 Double Dumbbell Shoulder to Overhead 50/35lbs
-12 min cap

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Ashley Brocker
671/596/535 m
3 rounds, 6 min each: 225m row, 6 power cleans (105#), 6 BMU, 4 PC, 4 BMU then ME row (3 min rest).
0
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Autumn Jarvis
10:54 RX
DL up to 230#
8
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Carrie Schatzman
OG: deadlifts & then a row/ghd metcon;
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Joe Nygren
7:56 rx
DL 237-312
9
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Kevin Hansen
8:01 (chased Joe for 8min)
295/325/350/375/395 ✅
9
0
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Mel Sanders
COMWOD w/ Amanda
11 rds - row, db 20#
7
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Nathan Henrigillis
11 rnds
Community WOD with Eric. Outlaw country, got em
7
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Theresa Rosenquist
Community WOD w/ Steverino
Got it all done… -> DL @150/160/172/185/195 -> 3xCore (work + 1’R).
5
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