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Monday, August 3, 2026

Roc

Skill/Strength:
Every 1:15 for 10 Rounds
Power Clean
5×3 Unbroken at 75%, 1×1 at 83%, 1 at 86%, 1 at 89%, 1 at 92%, 1 at 92%+

Metcon:
1 min on, :30 off
12 Handstand Pushups
10 Shuttle Runs
8 Front Squats 165/115lbs
-Continue this time sequence for 8 Rounds, or until you complete 5 Rounds of work

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

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Adam Davenport
3rds+ 7 hspu - 1 ab mat hspu's
245, 265, 275, 295, 315, 330 power cleans
18
0
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Bradley Boockmeier
3 rds + 12 HSPU. Front squats @ 135
PC up to 260#
17
0
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Claire Sipple
3 + 1 HSPU w abmat
Cleans 125-165#
10
0
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Danielle Stelmach
2 + 6 SR *HSPU w/ ab mat, 115#
PC 120/130/135/140/145/155# | hit 165# after! Starting year 36 out with a PC 5# PR! 🎉
16
2
Happy birthday!! 🎊 🎂
Samarth Mistry
Thank you!
Danielle Stelmach
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David Rueckl
3+ 3 shuttles scaled double dumbbell strict pess35#
PC 155-185# failed 190# Showed up and moved forward 30’
16
0
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Emily Rowland
3 + 12 deficit push ups, 9 shuttle runs. FS 105#.
PC 115/125/130/135/145 (failed 150)
16
0
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Erika Donaldson
Cleans to 125#
3+ 1.5 shuttles ab mat hspu 75#
13
0
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Ian Wilson
Fun, Friends, & Fitness
Up to 245#, caught a bit low. Almost finished 5.
17
0
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james macco
PC: 160/175/180/190/200/205
0
0
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Jenny Renon
🫤
12
0
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Jim Koehler
3 rds
135-185 pc
13
0
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JORDAN MAGGLE
Participation trophy 🏆
Scaled today, HSPU off box, 200m run for shuttles (ankle soreness) 135# FS. EMOM - -185 to 235
10
0
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Justin Peterson
9/10 shuttles in round 5
230/250/260/270/280/290
15
0
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Justin Riege
2+7 shuttles
205/225/235/245/255/265
16
0
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Krystal Lowney
3 + 8 HSPU 85#
PC to 120#
16
0
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Liz LeFevre
3 + 4 HSPU- HSPU w mat & plate/ bike 10 cals/ #105
Powers-#150
13
0
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Mel Sanders
3+13 mod
Hspu box (k & 1-leg), 8 bike cal, 105# | pc 95-125
15
0
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Michael Green
3+ 7 shuttles RX
260#
13
0
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Nathan Henrigillis
Capped
Showed up
11
0
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Pamela Gehl
Really don't know how much I did.
65lb barbell. Power cleans-65-100lbs
17
0
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Samarth Mistry
3 + 4 HSPU sc 6 strict HSPU w AM+10# plate, FS 115# [18:14]
PC 130/140/150/160/170/175# [17:50]
7
0
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Sara Weber
4 super scaled - box hspu | 65# FS
105-135# PC
14
0
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Theresa Rosenquist
3+ (?shuttles?) Finished 4 after TC**
**Scl’d AF!! Box HSPU, Shuttles✅, DblKB FS#35s. PClns: #86 ->107.
14
0
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Tom Fameree
4 + 10 shuttles
165/185/195/205/215/225# pc’s
18
0
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Travis Bittermann
4
Clean to 315 u Gota run real fast to do that wod
12
0
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