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Friday, November 10, 2023

Llama

This Saturday, join us for a community event starting at 8am and running until Noon at East gym: Chad1000X.

1,000 box step-ups completed as a team, partner, or individual for time.
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.

Come alone, bring a friend or two and get started whenever you’re ready to tackle this hero workout to raise awareness for veteran suicide.
Vendors will be on site!

Ben Catalano 11:12AM on Nov 6, 2023
James Mueller 8:46AM on Nov 9, 2023
10ghd's weren't enough?
Tim Sanders 12:16PM on Nov 10, 2023

Metcon:
32 min AMRAP
25/22 Cal Row
15 Clean and Jerks (any style) 185/125lbs
15 GHD Situps
10 Front Squats 185/125lbs
15 GHD Situps
5 Shoulder to Overhead 185/125lbs
3 Rope Climbs
-Scale weight to something you can do front squats and S2OH unbroken

Accessory Work:
EMOM 8
Odd: 10 Kettlebell Clean and Jerks 53/35lbs
Even: 30 sec Hollow Hold

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

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Ashley Engeldinger
3 + 15 cals
Everything rx except subbed 10 strict pull ups instead of rope climbs.
14
0
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Autumn Jarvis
2+2 rope climbs
85# for barbell
6
0
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Brian Kramer
Did Chad today, as much as could in 48 mins. Got 784 reps. 20” with BW.
Mins 0-10: 14/min 10-15: 15/m 15-20: 16/m 20-25: 18/m 25-40: 16/m 40-43: 18/m 43-47: 20/m 47-48: 25/m
9
0
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Chelsea Sherman
3 rounds
85#
16
0
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Cody Stelmach
2 + 65 rx reps (finished 10 front squats)
15
0
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Danielle Sherman
2 + FS + 5 GHD
15
0
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Danielle Stelmach
2+7 C&J
105# // rope climbs 1/2 way *super fun and easy
8
0
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Greg Goffard
2 + 1 S2O
135#, 10 Strict PU's
0
0
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Ian Wilson
Amazing Friday with Friends!!
25 Ski Erg, Dbl kettle bell 53# cleans, GHD, 70# DB snatch, GHD, Rack S2OH 185#, climbs. Kept it slow and steady. 3+55
15
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James Mueller
2+15 CJs RX
Woof
17
0
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Jenny Renon
2+5 GHDs(2nd set), 85#, strict banded pull-ups
12
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Jenny Wesolowski
4 + 14 echo bike cals
Waited many months to be able to row and only was able to row one round before my rower broke 😪 16 cal echo bike rest of rds (took longer than 22 row cals!). 55# bar. 16 dead bugs instead of ghd. 9 thick green band strict pull-ups instead of rope.
12
0
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Jessica Ploof
3+10 cal
65#, first round 3 half way up rope climbs, second round almost to the beam(1), third round touched the beam! (first time ever🥳) thanks Justin for the push😁
15
2
Way to go!!!
Krystal Lowney
🎉💪
Tricia Spencer
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Jim Koehler
3 rds. 125#, 20# abmat su, 10 strict pullups for rope climbb
12
0
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Justin Peterson
3+10 Clean and Jerks
10
0
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Krystal Lowney
2 climbs short of 3 Rds
85#
17
0
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LAURIE MARTINEZ
3 + 22 cals
Very light, SPUs w/band vs rope, last set was reg situps vs GHD
1
0
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Liz LeCaptain
3 + 1 C&J
85#
17
0
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Liz LeFevre
3rnds + 10cals - #105
Fun😍😍👌🏼
12
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Maria Onaindia
3 + 7 C&Js*
105#-thanks for watching me Justin so I wouldn’t put the barbell down
16
0
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Mel Sanders
2+77
#95, 2 climb attempts + 3 pulls
17
0
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Ryan Froelich
2+1st 5 GHD (125)
16
0
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Steven Leiterman
Just moved today
1 round @185, 1 round at 135, and 1.4 mile run. Modified rope climbs to 9 strict pullups
14
0
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Sylvia Christensen
2 + 3 C&J
Had to slow down big time after my jaw decided to lock up 🥸 Did some pause overhead squats then worked up to 165#
13
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Theresa Rosenquist
3R***
***I moved! That’s all I got today. 👵🏻🐢🐌🦥!! KBs#26s: Cln&Jk, Gob Sq. (SA), S2O, GHSU! (final set@=), 1x on Rope🤨-> RPulls 🤦🏻‍♀️
14
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Tim Sanders
2+7 c&j
yikes
8
0
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Tom Fameree
3 + 35
135#; GHD to //
16
0
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Tricia Spencer
3 rounds
55#, rope pulls
7
0
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Troy Foley
3 rds + 29
155#; 12’ rope climbs
0
0
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