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Monday, November 10, 2025

Ayida-Weddo

Skill/Strength:
Every 1:15 for 15 Rounds
Squat Snatch 5×1 at 65% 1RM
Squat Snatch 5×1 at 70% 1RM
Squat Snatch 5×1 at 75% 1RM

Metcon:
12-8-6-4-6-8-12
Handstand Pushups
GHD Situps
-12 min cap

Mandatory Mobility:
3 min trap smash per side
3 min quad smash per side
3 min banded hip flexor stretch per side

Optional Additional/Alternative Work:
3 Rounds for quality
8 Alt. High Knee Side Lunges, pick weight
10R/10L Banded Standing Kickbacks

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Alex Ebert
11:21rx
Snatches felt 🤩 145, 155, 165
15
0
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Amelia Bloch
WOD @ CrossFit Fairfield - Fairfield, OH
30 DL / 40 GHD / 40 cal bike / 40 GHD / 30 DL 12:51
20
0
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Anna Ebert
9:08 HSPU off box
Snatches 65-80
5
0
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Ashley Brocker
5:24
0
0
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Autumn Jarvis
11:14 RX
Snatches up to 70#
21
0
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Bradley Boockmeier
9:41
13
0
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Celia Osorno
8:36**
SHSPU last two rounds to ab mat; 25# kettle bell swings
17
0
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Cody Stelmach
Snatches up to 145#
Front squats- 185x7, 195x5, 205/215x3 //5 rds: shuttles, db box step over, strict hspu, pull-ups// row accessory (5x300/3x600m @1:42-1:43) // accessory: plate punch, scap push ups, ext rotation
16
0
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Conor Berndt
5:14
155/165/175 and then FS. NICE JOB LIZ
20
5
You let someone beat you by 1 second AGAIN!?!?
Justin Peterson
I GUESS SO YEAH
Conor Berndt
What a nice guy
Cody Stelmach
Stop yelling Conor
Mike Cegelski
Sorry 🫶
Conor Berndt
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Danielle Stelmach
Capped 6/12 HSPU ab mat | snatch 75-85#
Finished after. Started strong and faded real quick, 😆 hope to one day be as good as some of y’all! Shoulders=🔥
17
0
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David Rueckl
10:21 HSPU off box RX GHD
Snatch’s to 110# Showed up and moved forward 30’
20
0
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Derek Zehms
7:12
155-165-175 snatches
12
0
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Donny Covaciu
10:18 Rx
Snatches at 125, 135, amd 145#
17
0
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james macco
6:15* HSPU’s off box
DL’s in lieu of snatch. 3 reps every 1:15. 255/275/290
16
0
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Jenny Renon
I did this
6
0
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Jessica Ploof
8:35
Hspu off box, 55-65# snatch
15
0
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JORDAN MAGGLE
6:43 - modified
Seated DB strict press - 50#, V-ups. EMOM - seated BTNS2OH @ 135
18
0
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Josh Schill
10:37*
Hspu off a box. SS: {75,85,95,105,115} feels solid just a little wobbly at the top
12
0
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Justin Peterson
4:25 First time doing a GHD in 3 months.
165/180/195lbs. Most amazing feeling snatch day I’ve had in years!
22
0
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Justin Riege
11:38
140-155-165 snatch
17
0
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Krystal Lowney
7:24 Rx
Unbroken but not as fast as Liz and Conor.🤯Snatches to 70#
20
0
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Liz LeCaptain
5:13 Rx
95/105/115# Snatch
20
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Liz LeFevre
10:51- HSPU w/ab mat
Snatch- up to #100
16
0
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Mark Flatow
9:25 - wall facing HSPU to abmat
19
0
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Michael Green
7:32 RX
125/145/165# snatches
18
0
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Nathan Henrigillis
7:51 - abmat wb 25#, hspu box
105, 115, 125 squat snatch
18
0
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Sam Carter-Acosta
4:25RX
21
3
Can’t it be 4:24?
Conor Berndt
I know 🤦🏼‍♀️ I wish I saw his time before 🤣
Sam Carter-Acosta
TWINNING
Justin Peterson
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Theresa Rosenquist
7:35**
**Scl’d AF!! Ring pushups (v HSPU), GHSU ✅. 5 KBSn (L) + 5 KBHP (R): #30->35->40. BikeErg pre & post (EZ!)
16
0
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Tom Fameree
8:08
115/125/135# squat snatches
21
0
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Travis Bittermann
6 flat
Head hurts now snatched 155/175x2 185x3/195x5
15
0
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