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Monday, December 12, 2022

Sassafras

Skill/Strength:
6 Rounds
20 sec. Hanging L-Sit
20 sec. hollow hold
20 sec. Superman
Rest 20 sec.

Metcon:
10 min AMRAP
3-6-9-12-15…etc Back Squats 185/125lbs
After each round complete 50 Double Unders (scale to 75 single unders)

Accessory Work:
4 sets
15 Reverse hypers on ghd
:30 Superman
10 back ext. 

Mobility:
2 min each side calf smash
2 min couch stretch

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Alex Ebert
2/18. Scaled to 10DU
5
0
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Ashley Engeldinger
24/50 Dubs after 18 squats Rx
Did Saturday's Front squats prior to wod. 135, 155, 175, 195, 205
16
0
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Barb :)
2/15 125#, 30 seconds echo
5
0
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Brandon Larsen
9/18 BS
14
1
Sylvia Christensen
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Carrie Schatzman
1/18; 75 singles; 95#;
Accessory work
4
0
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Celia Osorno
Very rough dubs
20
0
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Chelsea Sherman
Finished round of 15 @95#
Participated today. Accessory work.
19
0
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Cody Stelmach
Day 17: foam roll twice a day to keep the ibuprofen away
Bar muscle up work in sets of 4 -(rest 8 secs) -3 (rest 8 secs)-2-then repeat 2 more times // 8 sets: 2 min AMRAP rest 1 min - 200m run + 10 TTB + max row cals (18,17,17,16,16,16,17,20) // 3 sets- 10 RDL @185 + 30 sec. Sorensen hold + 30 sec Superman
17
4
Tim S.
Why would you make your profile picture that!?
Justin Peterson
Hahahaaha 😂
Cody Stelmach
Sylvia Christensen
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Danielle Sherman
5/21
21
0
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Devon Deda
15/15 BS Rx
22
0
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Grace Adler
16/21 BS
105# 30 DU
9
0
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Ian Wilson
Hanging L-Sit was great!
Metcon felt good for a Monday - Starting 18
21
0
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james macco
8/15 skwatzzz. Pulled the plug with 30 seconds left. Lower back started chirping at me.
L-sit quickly morphed into a below L-sit, if that's possible.
19
0
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James Mueller
Capped at 13/18 squats. (Damn dubs)
22
0
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Jenny Wesolowski
18/18 bs + 73 su
105# and 75 su. Lower back muscles on left side blew up last couple rounds. Only a few at a time last round
14
0
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Jessica Ploof
18/18 squats
100# BS, SU
19
0
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Jim Koehler
thru round of 15. 185# and singles
7 km row
16
0
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Jordan Teague
Finished round of 15 @ 115#
SUs
10
0
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Justin Peterson
4/21 Squats
19
0
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Kevin Hansen
Worked out
CrossFit Salvation // Helped clean beach at FMB
0
0
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Liz LeCaptain
18 sqwats + 22 Dubs
21
0
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Maria Onaindia
6/21
SU/DU practice (1 minute), 125# Top secret Ice Bowl practice
20
0
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Mel Sanders
10/18 sc
BS 105#, SU
23
0
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Michael Green
10/18
17
0
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Mike Taylor
WOD by Kori
4 rds 15:33–8 strict pull ups—10 hang cleans 185lbs—10 squats 185lbs—16 ghds
13
2
Gosh showing up to class was so much better than these basement workouts
Mike Taylor
See you soon!
Cody Stelmach
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Molly Leiterman
Finished 15 squats kinda RX
#125 & mix of DU & SU
0
0
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Nate Ziolkowski
15/15 + 10 SU
21
0
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Ryan Froelich
15+50 (140 BS)
19
0
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Sam Carter
15/15 bike instead of DU
18
0
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Sara Weber
9/21 / 55# / 75 su
21
3
Ian Wilson
Sam Carter
Happy birthday!
Cody Stelmach
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Sarah Anderson
3/18 BS
Lighter BS at 105#, first 2 rounds of 50 dubs unbroken 😊
14
0
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Scott Adler
21 bs + 2 sus (105#)
16
0
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Steve Kaster
18 / 18 BS
21
0
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Steven Leiterman
18 Squats +12 Dubs RX
Good to be back
19
0
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Sylvia Christensen
6/15 squats
9 cal bike
14
0
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Theresa Rosenquist
6/21 BS**
BS@#85, SU v DU(knee just not having both today)🙄Gave my DragRope to Garr👊👊👊. Core work✅ Post: BP/DL SuperSetx10 ea65/75/85 & 95/135/155, ROM too!
16
0
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Tim S.
250du
thru the 15's rx
13
0
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Timm Uhlmann
2 dubs of round 15
17
0
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Tom Fameree
15/15 + 50 dubs
24
3
Happy birthday!!!
Cody Stelmach
Ian Wilson
Happy Birthday!
Steven Leiterman
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Toni Wilson
9/21 rx
22
7
Ian Wilson
Ian Wilson
Ian Wilson
Ian Wilson
Ian Wilson
Ian Wilson
Rename the workout to just “Toni”
Cody Stelmach
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