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Wednesday, December 22, 2021

Paul Westphal

Holiday hours are as follows:
Christmas Eve 8am-Noon rolling schedule, 12 Days of CrossFitmas Workout/Open Gym
Christmas Day Closed
New Year’s Eve 8am-Noon rolling schedule/Open Gym
New Year’s Day Closed

Metcon:
25 min AMRAP
20/16 Cal Bike
20 Alt. DB Snatch (50/35)
30 Single Arm OH DB Lunges
2 rope climbs

Accessory Work:
5 Rounds
100ft Yoke Carry (1-45/25)
6 Sandbag over yoke

Mobility:
1 min 3 Position Banded Shoulder Stretch, per side

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Barb :)
3 + 7 lunges
I used a 25# to snatch and 8# for the lunges. Round 4 my bike didn’t count the calories for awhile.
5
0
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Brandon Larsen
4+1 Lunge
Yoke carry extra work
10
0
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Brian Toole
3+20OH 25 lbs
14
0
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Bruce Hoffort
Postponed
Thought about it. #winning
9
2
See you at 6:15 am tomorrow!
Ted Kemen
Whoops
Bruce Hoffort
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Celia Osorno
3 rounds plus 8 cals
17
0
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Chris De Pas
1 rope shy of completing 4 😖
5
0
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Christopher Adam
4+2 cal
14
0
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Cody Stelmach
4+15 echo bike cals
Super fun and ez
16
0
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Dan Smith
3+12 cals Rx
Didn't die on rope climb ✔️
12
0
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Donny Covaciu
3+10 Lunges RX
8
0
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Dusty Neubauer
4 Rds
0
0
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Eric Hansen
3 + 27 lunges
40# ~15" rope climb
16
0
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Garrick Fisher
3+22 OHL
11
0
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Grace Adler
3+30 lunges
20# DB
14
0
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Grant Soletski
3 rounds.
12
0
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Heather Phillips
3+16cal
20#
14
0
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Jacob Anason
4+20 snatches
Accessory w/friends
8
0
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james macco
3 rounds.
Moved like a 🐢 this morning and was okay with it.
19
0
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Jessica Ploof
3+27 lunges
30# DB, rope pulls
15
0
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Justin Peterson
4+8 Echo Cals
17
0
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Kevin Hansen
Mayhem
6rep DL at 405# // 4 rep FS @ 300
18
0
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Kim Davister
4+ 1 cal 😅
Gymnasty first
18
0
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Krystal Lowney
3 + 7 DB snatches 25#
20
0
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Liz LeCaptain
3 + 3 cals
just moved today - like Macco
18
0
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Mike Cegelski
Better Programming than Cody's
Power Cleans/ DU & C2B/Yoke Carry & Sandbag Cleans Dubai Style
8
0
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Paula Soletski
3+12 lunges, 20#db
16
0
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Sara Weber
3+20 snatch 25# // 4 short ropes
18
0
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Sarah Anderson
3 + 10 cals rx
THAT ECHO BIKE THO 😭🤮🐌
10
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Scott Adler
4+3 lunges (25#)
Only did 20 lunges per round. I used a pre written board that was either wrong or I misread it.
2
0
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Sean Manion
3+4 cals.
135 (55%) Bench
14
0
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Sylvia Christensen
3 + 20 lunges
9
0
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Timm Uhlmann
3 + 5 lunges
Bench with sean @135
14
0
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Tricia Spencer
3 + 16 lunges
25# DB, rope pulls
9
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