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Thursday, September 24, 2026

Billbug

Skill/Strength:
50 GHD Situps for time
-Scale to GHD to Parallel or Abmat Situps with 20/14lb Wallball

Metcon:
5 rounds
400m Run
10 Squat Cleans 155/105lbs
Handstand Walk 50ft (25ft down and back)
-20 min cap
-If you can do the cleans Rx safely, do it. Scale HS Walks to 3 Wall Walks or 3 HS Walks to the wall

Mandatory Mobility:
3 min quad smash per side
3 min tricep smash per side

Optional Additional/Alternative Work:
Every 3 min for 5 Rounds
Bench Press 1×8 at 60% 1RM
Bench Press 1×8 at 65% 1RM
Bench Press 1×6 at 70% 1RM
Bench Press 1×6 at 75% 1RM
Bench Press 1×4 at 80% 1RM

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Ashlyn Pribek
4 rounds +50m Rx
1:30 GHDs after WOD
11
0
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Cass Baier
3+4 squat cleans rx (humbled)
1:55
10
0
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Cody Stelmach
1:22 GHDs // PR’d my mile time- 5:19 (:10 pr)
Annual mile for time test without training for it #crossfitworks // Holy 🐄 my body is sore
10
1
That’s fast af!
Travis Bittermann
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Danielle Stelmach
3 + 7 cleans *walks to wall
GHD 1:50
6
0
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Emma Mueller
3:07 GHD // 3+9 cleans (assault runner, walks to wall)
9
0
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Eric Hansen
4+225m
105#/around the worlds, 3:03 (?) ghds
10
0
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Erika Donaldson
1:33 GHD 3+6SC 85# 25' HSW
Knees were happy I scaled SC weight
6
0
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Ian Wilson
Fun, Friends, & Fitness
Moved for 20 - Go Pack!
10
0
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james macco
3 + 5 cleans* pushup’s with shoulder taps. Everything else, Rx
GHD’s - 1:35.
8
0
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Jenny Renon
1:48
11
0
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Jessica Ploof
3+100m
105#, WW, 1:47 GHD
7
0
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JORDAN MAGGLE
WOD at CF 8 Mile (Livonia MI)
40 minute chipper - rowing, burpees, running and PS
11
0
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Krystal Lowney
3 + 400ish
Rx cleans, 3 WWs. GHDs 2:16
10
1
💯 on the last run!!! Full credit!! 👊
Theresa Rosenquist
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Liz LeFevre
4+ 36 meter- 400m row/#85(half squat half power)/ weighted inch worms
50 KB swings
6
0
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Lucy Covaciu
3 + 400m *
85#, WWs 2:04 ab mat sit ups
9
0
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Michael Green
3+ 25ft HSW RX
9
0
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Pamela Gehl
3 + 470 something on the bike
scaled - 65lb cleans, 1000m bike instead of run. GHD's 4:02
10
0
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Samarth Mistry
4 rounds sc 105#, sub 8 strict pullups for 3 WW
GHDs 3:42… in complete disbelief that I could do 50 unbroken reps 😳 #crossfitworks
5
1
💪💪
Cody Stelmach
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Sylvia Christensen
4 + 320m, 24:30ish? (Finished after)
3.5 mile run. Didn’t do the GHDS because I didn’t want to
11
0
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Theresa Rosenquist
3R + 1000m BikeErg**
**Scl’d AF!! 1k Bike, #26’s KBSqClns, 1 EvilWheel floor walk (25’)🫠 + 1 T’sWW combo . Finished 4th R afterTC (23:42). GHSU: 1:38. 🫧🫧🫧
8
0
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Zachary Knapp
2:06 GHD. 3+400m
Wall Walks. Wasn't feeling it today so just showed up and kept moving
5
0
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