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Thursday, January 22, 2026

Cinnamologus

We did metcon on: 12/5/24
Cody Stelmach 11:23AM on Jan 17, 2026

Skill/Strength:
Every 2 min for 4 Rounds
Back Squat 1×5 at 60% 1RM
Back Squat 1×5 at 65% 1RM
Back Squat 1×3 at 70% 1RM
Back Squat 1×3 at 75% 1RM

Metcon:
AMRAP 14
60 Double Unders
30 Double Dumbbell Box Step Overs 50/35 lbs 24/20in
60 Double Unders
20 Handstand Pushups
60 Double Unders
10 Ring Muscle Ups
-Scale DU to SU 1:1, RMU to progressions or pulls+pushes

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

Optional Additional/Alternative Work:
5 Rounds for quality
8 Glute Ham Raises
5 Fast Cycled Hang Power Clean and Jerks

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Al VanLannen
1 + 15/60 SU scaled
SU, 15#, box pushups, ring rows/banded dips BS up to 215#
6
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Alex Ebert
4/10 RMU rx
BS 205, 225, 245, 265 (2 RMU more and 20lbs heavier on BS than a year ago)
12
0
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Alida Berg
1+ up to the 12 reps of the pushups
Singles, 30# DB, pike and box push up, progression RMU
3
0
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Anna Ebert
1+ 60SU scaled
SU/20#DB/ring rows push ups BS: 105-125#
12
0
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Autumn Jarvis
1+50/60 2nd set of DU. Ring rows and push ups
BS up to 155#
12
0
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Bradley Boockmeier
Present.
Did some scaled movements and sweated
5
0
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Carrie Schatzman
1+12/60 2nd set SU’s/XO’s; 25# 18” box, hspu W 10# & abmat
Bs up to 150
0
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Cass Baier
1+15 box step overs (30 DU/30 SU & banded BMU)
Completed on Sunday (in slow motion🥵)
13
0
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Chelsea Sherman
1+30 step ups + 32 DU
Only a 20#db & hspu assistance. Accessory work.
10
0
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Danielle Stelmach
1+9/30 DB box step overs | BS 125-155#
*1 min DU (25-40/set), 35#, HSPU w/ab mat, box RMU high rings. Didn’t beat 2024 score, but scaled less!
5
0
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Derek Zehms
1+ 20/30 step ups
185-245 BS
6
0
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Eric Hansen
1+30boxstepovers mod
6
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Erika Donaldson
1+96 25#dumbells ab mat HSPU low rings w/ black band
BS 110-140# Accessory✅️
4
0
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james macco
1 + 45* HRPU’s and Pull-ups & dips
BS - 185/205/225/245
5
0
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Jenny Renon
1+3/20 push-ups—25# DBs/singles/tricep push-ups/BMU from box
Squats to 130#
6
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Justin Bruehl
1 round+3/30box thingies
275-355 B.S. felt too good not to go heavy
7
0
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Justin Peterson
2+59 DU. All gymnastics unbroken. 63 rep improvement from 12/5/24
265/285/305/335. Best feeling squats in 5 months!!!
10
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Justin Riege
6/10 rmu 🧢
240-300 bs
8
0
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Kaylee Salm
1 + 22 box step overs (BMU with bands)
BS 170-215
10
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Meghan Hersil
1 + finished seated DB press at cap
SU, box step ups, seated DB press, ring rows and push ups
6
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Mel Sanders
present
0
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Pamela Gehl
1 solid round scaled
60 dubs/60 SUCO/60 singles 17.5lb dumbbells, HSPU off box, 10 strict pullups/pushups Backsquats 55lbs-todays accessory at 65lbs
12
0
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Samarth Mistry
5 rounds of 2 min bike erg 21 cals, 2 min row 27 cals
BS 150-200#
3
0
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Sara Weber
Just moved, no weight
Up to 145# squats
7
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Sylvia Christensen
Nah
4
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Theresa Rosenquist
1R + 90/30/90/20/90**
**Scl’d AF!!!!! 90 SU/set, 16” BSU@#20s, HSPU @ Box, T’s RMU progression. BS:105/112/120/127.5. 🫧🫧🫧🫧🫧
8
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