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Thursday, February 27, 2025

Asian Cobra

Evil. 4:20
Briana White 12:51PM on Feb 27, 2025
Briana White 12:52PM on Feb 27, 2025

Skill/Strength:
Every 2 min for 5 Rounds
15/12 Cal Echo Bike
Max hang from pullup bar
-Scale to bottom ring row hold with feet up on a box

Metcon:
4 Rounds
3 Ring Muscle Ups
6 Box Step Overs 2×50/35lb DB 24/20”
9 Deadlifts 115/85lbs
-12 min cap

Mandatory Mobility:
3 min lat smash per side
3 min hamstring smash per side

Optional Additional/Alternative Work:
More mobility to get ready for Open 25.1!

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Autumn Jarvis
5:35 as written but RMU from floor progression
First part; done.
12
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Carrie Schatzman
Active Recovery, stretching & sauna w the girls!
14
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Cass Baier
Active recovery day/sauna with the squad
14
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Celia Osorno
5:22*
Ring dips and unbroken ring rows w/o band
11
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Cody Stelmach
Open 25.1 - 253 rx (21/27 burpees)
Let the record show I went first 😂
15
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Daltyn LeClair
Open workout 25.1 - 154 reps 16/21 burpees
Feet were cramping had to take em off halfway through
11
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Danielle Stelmach
6:39 *box RMU high rings
EMOM ✔️
9
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Derek Zehms
6:48
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Emma Steinbrecher
5:52 (scaled, 20# DB, RMU floor progression)
12
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Erika Donaldson
Emom✅️
EXercised with friends
15
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Ian Wilson
Fun with Friends!!
Nice easy day. Used the Metcon for some quality RMU work.
15
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james macco
7:45? With mods. Low rings and 20” box
EMOM✅
7
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Jamie Neubauer
Active recovery and sauna with the ladies
13
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Jenny Renon
10:17 ring rows/dips with band/25# DB
11
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Jim Koehler
completed
9
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Joe Nygren
4:54 20”&40#. Rx the rest
Unbroken rmu
14
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JORDAN MAGGLE
3:58
Ring rows / dips, 35# dbs, 115 deadlifts. Good movement day.
7
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Justin Bruehl
3:56 no 🥵 all 😌🤙
12
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Kimb Davister
10:30 Rx cuz those damn RMU take me five-ever BUT WE DID EM ALL!!!
What a super fun and easy workout today! Thanks Coach Tim!
12
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Liz LeCaptain
9:44 modified - 25# DB & KB Deadlifts
EMOM = Done
14
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Michael Green
25.1✅
14
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Pamela Gehl
8:03
pull ups/pushups/20lb dumbells 12 cal bike/30 sec hang +60 ab roll outs wtih E
14
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Steven Leiterman
8:31 or 9:31 RX
Max Effort Bike on last 15 cals - Cadence up to 111 ☠️
12
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Sylvia Christensen
5 something bmu
Averaged 1:00 of hanging each round. 3 mile run
12
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Theresa Rosenquist
✅ & ✅** Nice lil’ CFOpen tune-up.
**Scl’d AF!! Bike✅ & Some hanging… RMU Low Mods, 20” BSU (no##& no over, FullROM), DL✅ 6:19.
11
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