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Thursday, November 7, 2024

Thinking bout you

On Veteran’s Day (Monday, November 11th), we will be programming Hero WOD Chad to raise awareness to veteran suicide: 1,000 box step-ups completed as a team, partner or individual for time. This workout usually takes over an hour. We will have regularly scheduled classes all day at both gyms and we will start fresh clocks 15 minutes into each class time, with the exception of 6:30pm class. The final round of Chad will start at 5:45pm, and gyms will close at 7:30pm.

3 OPTIONS:
1. Slick/Beginner // No rucksack. You pick the height of the step-ups.
2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.
3. Expert // 45# rucksack. Use 20″ box for step-ups.
“Even while serving as a SEAL, Chad took time to scale up to the Expert version. There is zero shame in starting Slick, or with Standard weight, or in sharing the steps with a friend.”
-Sara Wilkinson

Skill/Strength:
Every 2 min for 4 Rounds
5 Front Squats at 75%

Metcon:
3 Rounds
10 Deadlift 115/90lbs
20 GHD Situps
-Rest 3 min-
3 Rounds
10 GHD Situps
20 Deadlift 115/90lbs
-16 min cap

Accessory Work:
Every 5 min for 5 rounds
300m Row
1 min Plank

Mobility:
3 min quad smash per side
3 min lat smash per side

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Alex Ebert
10:32rx
200#FS physically couldn't breathe…. Love having a respiratory bug… 🙃
8
0
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Andrew Schwoerer
11:46. 60 GHD's, 30 ab mat situps. 115# bar
185# FS
15
0
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Anna Ebert
9:52 rx weight and abmat sit ups
FS at 85#
10
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Ashley Brocker
7:46 (2:28)
0
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Ashlyn Pribek
8:42
0
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Autumn Jarvis
9:30 RX , FS @ 120#
13
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Brandon Kruswick
12:52 RX 185# FS
7
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Carrie Schatzman
12:17; plus accessory rowing w/friends :)
FS ✅ just moved;
4
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Cass Baier
8:45ish RX// FS up to #90 (humbled by the elite crew at the east side this AM)
19
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Celia Osorno
9:01
3:07 at rest ; 4 miles distance PR
15
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Chelsea Sherman
Completely forgot my score 😂
Only 60% FS & all of the rowing accessory
16
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Cody Stelmach
7:47 rx
2:34/2:13 // thanks for counting all my reps for me Justin!
18
3
Awe... you're so nice to teach him how to count.
Tilly Yakes
I'M KIDDING.
Tilly Yakes
😂 fkn nerd!
Cody Stelmach
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Danielle Stelmach
10:38 Rx (4:11/3:27)
FS: 135#
9
0
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David Rueckl
11:29 first 40 GHD RX last 60 to// 95# DL
Front squats 125# Showed up and moved forward 30’
15
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Derek Zehms
9:37
12
0
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Emma Mueller
160#FS // 9:19 RX
14
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Erika Donaldson
10:15
FS@ 115# rowing accessory with cool people ✅️
13
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Heidi Jones
9:23 90#, 60 sit ups, 30 GHD to //
FS @ 115#
12
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James Mueller
235# FS METCON 9:52
18
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Jenny Renon
13:25
105# FS
14
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Jessica Ploof
12:13
95# FS
8
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Jim Koehler
Last. 95# and 60 ghd and 30 abmat
115#
9
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Joe Nygren
10:23 (4:44/3:39) RX
140# FS
15
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Jordan Teague
10:22
FS at 135#
13
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Justin Bruehl
8:30 @6' tall 🤣
255,275,275,275
16
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Justin Peterson
7:52
Front squats all at 285lbs
15
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Liz LeCaptain
10:00
125# FS
16
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Megan Johnson
10:51, 90# DL, 60 GHD SU/30 abmat SU
95-105# FS.
7
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Meghan Hersil
13:09
FS #65 metcon bw squats and sit ups since my back was spicy.
10
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Mel Sanders
12:27
Fs #95 @ 60%
0
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Michael Green
8:04 Rx
Up to 275# FS
14
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Pamela Gehl
13:25 RX
FS 85lbs Rowing accessory with all the West siders!!
17
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Sylvia Christensen
8:06 @ 5’ 8”
135,145,150,150 FS. 3 mile run
17
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Theresa Rosenquist
11:20**
**Scl’d AF!! #65 DL & =GHSU= BS v. FS (#85) 20’ EZ & chill BikeErg & Shldr ROM pre.
12
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Tilly Yakes
12:00 or 21:00 RX. One of those. Couldn't see straight.
125# Front squat
3
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Tricia Spencer
14:02
85# FS
6
0
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