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Wednesday, May 10, 2023

Karossier

Skill/Strength:
EMOM 14:
Odd: 1 Legless Rope Climb
Even: 2 No Step Box Jumps 30/24”+
-Add height to the box each round

Metcon:
2 rounds for time of
20 Alternating Dumbbell Snatches 70/50lbs
40/32 Echo Bike Calories
Single Arm Dumbbell Overhead Walking Lunge 70/50lbs 60ft (30ft down and back)
-16 min cap

Accessory Work:
10 min for find a 3RM Strict Press
— then —
In 6 mins do
3 Strict Press, 92% 3RM (from above)
4 Strict Press, 87% 3RM (from above)
5 Strict Press, 85% 3RM (from above)

Mobility:
2 min delt smash per side

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Alex Ebert
19ish minutes. Rx 40.5in box
Emma wasn’t happy in the jail cell today.
20
1
Tim Sanders
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Bradley Boockmeier
9:11
Box jumps with 3 45s. I don't know how many inches that is. Did all my rope climbs legless. Easily the most legless I’ve done in one day.
21
0
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Breanna Zold
12:35 25/35 DBs
Modified strength
19
0
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Carrie Schatzman
13:37; 30#;
Box Jumps up to 29”; rope pulls & wrap/lock/hang; Accessory work
3
0
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Celia Osorno
12:17 40lb
35inch box jump
13
0
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Cody Stelmach
9:39 // 46” box jump (4-45s + 35)
WIN THE DAY
22
2
Tim Sanders
Tim Sanders
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Danielle Sherman
Garage day
I tried really hard. Herman tried really hard to stop me.
0
0
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David Rueckl
14:38 scaled to 45#
I can’t rope climb so rope pulls, box jump to 24” We are in a marathon not a sprint, so I’ll take this as another small victory.
16
1
👊
Cody Stelmach
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Devon Deda
10:20 scaled to 50#
7 LRC and box jumps up to 30”+3x45 plates
18
0
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Eric Hansen
11:xx 50#
19
0
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Fritz Froelich
12.27min
24 in box jump.
9
0
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Grace Adler
14:44
30#, assault bike. EMOM ✅
15
0
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Jacob Anason
9:14
Snatch complex to 185#
3
0
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james macco
14:22 @ 60#
All legless up to about 14'. BJ up to 37.5"
20
0
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James Mueller
Regular rope climb 35 in box jump. WOD 11 flat RX
19
0
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Jennifer Gleason
12:47-35#
Rope Climbs✅ 27” BJs✅
8
0
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Jenny Wesolowski
14:54
35# db 1st rd, 30# db 2nd. Snail pace on the bike now a days. Happy to finish under the cap. Rope pulls and some single leg pistols off box
14
0
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Jessica Ploof
15:18
40# DB, box jumps with 24”+ 25 and 10# plate, first time doing rope climbs
17
0
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Jim Koehler
13ish. 50#. Ovhd walk with DB
9
0
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Jordan Teague
10:45, 25# OH lunges, 35# snatch
Some rope climbs up a couple pulls, jumps up to 21.5#
11
0
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Justin Bruehl
9:43
Up to 3x45s +15+10===43.696969" Extra: (rest as needed) 5 rounds 15GHD sit ups// 3 dlift 405lb// 15 GHD// 5--1" deficit chest to wall HSPU
20
1
Cody Stelmach
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Kevin Hansen
11:35 sx
Right side OH / Left front rack
20
0
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Krystal Lowney
18:00ish 40# DB
30in box jump which is actually a PR for me🙈
18
0
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Liz LeFevre
15:20- #50 snatch - #35 lunges
30.5 jumps- regular rope climbs
11
0
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Maria Onaindia
11:15
50# DB, 35.5 in box jump (swapped a 10# plate for 15# plate after class and got 36 in), legfull rope climbs
20
0
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Michael Green
10:47 RX knee’s held up!!
4 regular 3 leg less rope climbs 38inch box jump
17
1
Tim Sanders
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Mike Tomaso
15:13 #35
3 leg assisted rope climb attempts (1 successful) rope pulls for the other rounds. 24” box jumps
16
0
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Natalie Blomquist
11:27 @ #45
Box jumps up to 30” + 10 lb plate Two legless attempts, the rest regular rope climbs
20
0
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Nate Ziolkowski
11:25 @ 50#
19
0
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Pauly VanderKelen
Front Squat: 5@135, 4@185, 3@225, 2@275, singles @ 315 and 335#, then 5X5 @ 295# belted every 3 minutes
Static Bar Hang for 1:00 / 4x10 Standing Ab Roll-outs on a ~25 degree board (10th hole down on the squat rack close hole pattern) alternating with 4x10 Tib Raises with 15# on each Tri-Flexor / 4x13 Calf Raise @ 195#.
0
0
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Ryan Froelich
13:48 (50#)
5
0
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Sara Weber
13:31 40# (first time using 40#!)
24”+25# plate
20
1
I followed your lead with 40# but struggled!😝
Krystal Lowney
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Shannon VanPay
14:41 rx
regular rope climbs up to 24" box with 25+10# plate
17
0
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Steven Leiterman
11:14
Box jumps up to 46 inches, missed 50 on 3 attempts
19
2
Maria Onaindia
Steven Leiterman
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Tilly Yakes
Up to 30in box jumps. Scaled rope climbs. 12:38ish min using 35# for METCON
Never have done that many rope climbs at once. Ya'll are nuts if any did Rx.
19
1
Tim Sanders
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Tim Sanders
13:57 scaled
70#db 20 snatches rest of wod 60#db. skill 3 rope climbs rest rope pulls. 30" box entire time
8
0
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Yvonne Otero
I was there. It was a struggle this morning.
17
1
great job showing up! that can be the hardest part.
Tim Sanders
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