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Monday, November 28, 2022

Hawthorn

🥰
Sylvia Christensen 6:36PM on Nov 25, 2022
Hawthorn berries are good for the heart & overall hawthorn is great for circulation 🫀
Celia Osorno 10:18AM on Nov 28, 2022
James Mueller 2:17PM on Nov 28, 2022

Skill/Strength:
Every 2 min for 5 Rounds
Back Squat 1×5 at 75% 1RM
Back Squat 1×3 at 80% 1RM
Back Squat 3×1 at 85% 1RM

Metcon:
4 rounds total
In 3 mins
8 Shuttle Runs (25ft down and back=1)
15 Deadlifts+12 Hang Power Clean+9 Push Jerks 115/75lbs
max reps in remaining time Bar Muscle-ups
-Rest 2 mins between each round

Accessory Work:
3 rounds of
1 set at 70% of max Strict Handstand Push-ups
Rest 1 min
1 set at 50% of max Strict Handstand Push-ups
Rest 1 min
max rep Strict Handstand Push-ups
Rest 3 mins

Mobility:
3 min hamstring smash per side
2 min quad smash per side

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Barb :)
Zero-capped every round-55# 🤷🏻‍♀️
170, 185, 195
9
0
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Brandon Larsen
29 ✈️ 🔥
Up too #285 BS
17
0
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Brian Kramer
11 MU
Used 75lbs
17
0
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Carrie Schatzman
145-165#BS but tweaked my back before even starting 😕
Accessory work- HSPU off box- 21-15-30; Mobility
14
0
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Celia Osorno
1 MU per round
19
0
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Chelsea Sherman
17 BMU from box
Felt like a Monday. 55# complex, BS 125#-150#
17
0
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Cody Stelmach
Day 4: #noibuprofen #movelikeJT #nosocialmedia
4x5 -1.5 Deadlifts @225 // 3 sets: 4 min AMRAP- 10 BMU + 20 cal bike + 24 TTB + Max DU (123 DU total) // 3 sets: reverse hypers + Superman’s // Kb windmills, mb spine cars, cat/cow, 90/90 hip work
17
2
so you just program your own stuff now and don't follow us "regular folk" programming.
Tim S.
Not till I am healthy dog
Cody Stelmach
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Danielle Sherman
28 Strict Pull-Ups
Forgot my grips, no bar MUs today | Back squats at 215/225/235
18
0
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Devon Deda
14 BMU from box
BS up to 265#
16
0
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Dusty Neubauer
35 BMU
Up to 305# BS
16
0
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Eric Hansen
21 c2bs
95# & sub c2bs for mus
21
0
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Grace Adler
15 strict pull up
Rx weight for DL/HPC, push jerk 20#(left) 15#(right). BS 105/135/155/165/165
16
0
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james macco
11 MUP’s off box. 95#. Fun!!
BS 210/225/235/245
8
0
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James Mueller
315 BS WOD capped at 4 measly BMUs great bar work
19
0
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Jenna Decker
15 C2B w/ blue band
75 for the complex; bs to 160
11
0
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Jessica Ploof
8 BMU
Jumping BMU, 65#, 135/150/160# BS
16
0
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Jim Koehler
4 rds. 95#
285# BS. 10,000 m row
13
0
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Jordan Teague
capped each round - 75#
145-165# BS
1
0
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Justin Peterson
47 (12, 13, 10, 12)
Back Squats up to 395lbs
19
0
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Kevin Hansen
37 (13/11/8/5)
305/325/345x3/355/365
12
0
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LAURIE MARTINEZ
Good WO
BS @ 75% / 80% / 85% 😁
12
0
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Maria Onaindia
13 JBMU
75# BB BS up to 180#
18
0
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Mel Sanders
14 jbmu
BS 145#-165 | 65# complex
19
0
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Molly Leiterman
3 BMU off box
75 RX weight, BMU just not clicking many other attempts made Up to 155 back squat
16
0
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Ryan Froelich
2/3/2/2 (95)
^220 BS
19
0
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Sam Carter
19 BMU
17
0
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Sara Weber
5 burpee jump chin up / #55
Up to #155 bs
12
0
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Sean Manion
5 rx
Up to 285
9
0
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Steve Kaster
335, 365, 385
Mods
17
0
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Steven Leiterman
23 BMU's
Back squat 315/335/365 BMU's 7/7/4/5
15
0
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Sylvia Christensen
Yikes. 5 BMUS
Up to 200 BS
16
0
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Tim S.
19 c2b
bs 275 295 then 310# 3x3. c2b 5 6 4 4
14
0
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Timm Uhlmann
15 bmus
BS 255 265 285
1
0
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Tom Fameree
7 bmu’s @ 95#
Up to 280# bs
20
0
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Toni Wilson
25 jumping bmu
75# for complex, 165#, 175#, 195# (1), 200# (2)
18
0
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