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Monday, April 15, 2024

Last kiss

Skill/Strength:
Every 2 min for 5 Rounds
Clean & Jerk 1×4 at 65% 1RM
Clean & Jerk 1×3 at 70% 1RM
Clean & Jerk 3×3 at 75% 1RM

Metcon:
4 Rounds
5 Ring Muscle Ups
10 Burpee Box Overs 24/20”
-Scale RMU to 5 Pulls+5 Pushes
-8 min cap

Accessory Work:
3 rounds for quality
10 Strict Pull ups
Side Plank Hold, L 30 secs/R 30 secs
10 Strict Press  50%1RM

Mobility:
3 min trap smash
3 min lat smash

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Alex Ebert
Finished 8 burpees after cap.
RMU work. Got a couple successful during the workout. C&J 135, 155, 175
6
0
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Autumn Jarvis
5:57 Scaled
RMU progression work with feet on the ground. up to 90# on complex.
14
0
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Bradley Boockmeier
Sprained my ankle Friday. Currently on the IR
13
2
Why’d you do that?
Justin Peterson
Morning basketball?!
Cody Stelmach
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Brent Kuehl
7:17 Scaled
135, 145, 150 C+J
10
0
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Celia Osorno
5:31 scaled
Ring rows and dips came out strong then skinny band reliant
3
0
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Cody Stelmach
5:59 rx // up to 180# CJ
10
0
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Daltyn LeClair
5:59 Pu+Pushups
CJ up to 155#
9
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Danielle Sherman
Crossfit Saol
Strict PU work. 5 rounds of 200 m run, 9 power snatch, 9 OHS. Metcon outside in 70 degrees = YAY. See you all on Thursday
5
0
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Danielle Stelmach
6:16 (BMU from 20in box)
C&J 85-105#
8
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David Rueckl
Finished after the cap
Scaled to black band pull ups and push ups, 24” step ups. Got to 5 burpees in the last round at the cap. Complex to 135# Shows up and moved forward 30’
13
0
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Devon Deda
6:?? Scaled
BBMU for RMU & complex 135-165#
14
0
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Erika Donaldson
C&j up to 105
Didn't finish. Worked on low ring progressions. Accessory✅️
13
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James Mueller
C+J 185-215 METCON scaled to Pull ups push ups 7:32🐌
Week away makes things tough. 🥴
12
0
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Jamie Burbey
5:45 Rx
185-215# C&J 🤟🏻🫠🤟🏻
14
0
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Jared Franco
6:32 Scaled
RMU progression 175-205lb C&J
9
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Jim Koehler
9:34 ring rows and pullups, 20 "box jumps
135 - 155 c&j
5
0
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Joe Nygren
5:48
Scaled to rmu off box but was able to get 1 before and a few after the time. C&j 125-145
11
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Jordan Teague
7:59, sc
Ring rows, dips w/ green band. CJ up to 95#.
6
0
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Justin Bruehl
5:51
12
0
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Justin Peterson
4:44
Clean and jerks 195, 215, 230lbs
11
0
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LAURIE MARTINEZ
Good WO at the CF!
7
0
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Liz LeCaptain
1 + 7 burpees (RMU work)
worked up to 125# C&J
12
0
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Maria Onaindia
6:12*
Burpee C2B, cleans+PJ to 115#
12
0
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Michael Green
6;52 bmu’s
Up to 205#
7
0
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Pamela Gehl
3 rounds
kipping pull ups and push ups Accessory work - 45# barbell Cleans 65lbs - 75lbs
12
0
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Sean Manion
5:30 scaled
155
0
0
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Selena Cashman
7:02
Ring rows & push ups
14
0
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Steven Leiterman
3+3 burpees box jump overs at cap
Finished Metcon after cap - clean and jerks up to 215
11
0
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Sylvia Christensen
7:40 BMU
130,140,145 c&j felt heavy today
8
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Theresa Rosenquist
8:35**
** Scl'd AF!! Clearly finished post TC...no idea where I was @ 8' 🤷🏻‍♀️ =RR + BK-PU & 👵🏼 BBSU (20"). Strength: KBClns&SAJk: #26/26, 30/26,35/30. Pre: 110 Cals BikeErg, post 4x{10 pause GHHE & 25 AMSU -> 10 DU practice -> 125 Cals BikeErg -> Mobility!!
11
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Tilly Yakes
Almost capped
85# C&J, scaled metcon to ring pull ups and push ups.
0
0
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Tom Fameree
7:54 @ 3 RMU’s
165/175/185# c&j’s
12
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