Friday, June 19, 2026
Gremlin
Skill/Strength:
Row 1000m for time
Metcon:
5-4-3-2-1
Snatches 225/155lbs
-5 Shuttle Runs (25ft down and back) AFTER each set of snatches
-Scale snatches to around 85-90%
-15 min cap
Mandatory Mobility:
3 min trap smash per side
3 min calf smash per side
Optional Additional/Alternative Work:
EMOM 10
1 Pause Front Squat at 65%
-Pause for 5 seconds in the basement
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Cody Stelmach
Why did the fish cross the ocean?
12
6
To get to the other tide!
To clap some fish cheeks
😄😄
I like Derek’s better
To sea-ze the day
I don’t think the bottom of my applesauce pouch will have that version 🤣
Danielle Stelmach
7:40 100# | Row 3:44.8
Happy to be within 0.3 of Kelsey… Nice little morning competition 😊
16
3
David Rueckl
8:55 @115#
3:32.1 Row…
Super fun Friday with lots of friends! Showed up and moved forward 30’
15
0
Jonathan Schweiger
3:13 Row
Dead for the rest of the wod. Thanks for teaching me the movement.
3
0
Justin Peterson
10:33
This is the most proud I’ve ever been of myself on a workout.
19
4
Kimb Davister
24:04 struggled through starting at 130x3; 125 for the rest
3:55 row; LOTS of rest and struggle today but GREAT tenacity; TGC
14
0
Lucy Covaciu
12:??
75# 200 m run for the first 3 rounds until Henrik fell asleep
4:11 row
6
0
Mel's Husband
14:##* & a sic bicep pump!!
grateful to move today. had super duper fun with grant, bryce and ashlyn
10
0
Theresa Rosenquist
⚜️CF Amis⚜️
9:23 Scl’d it!! 5R4T: 10 DL (155) + 15 Pushups. Str: 3” pause DL @ #170. 😈🥵SO Hot!🥵😈
14
0