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Wednesday, December 6, 2023

Urial

Skill/Strength:
Every 2:30 for 5 Rounds
5 Overhead Squats
-Start at 65% 1RM and add load each round

Metcon:
3 Rounds
40 Single Under Crossovers
20/18 Cal Row
10 Burpees to pullup bar
-Add 10 burpees per round
-16 min cap

Accessory Work:
10x400m Run
-Rest 2 min between runs

Mobility:
3 min trap smash per side

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Alex Ebert
11:13 rx
OHS 145-195# Felt good to move.. slowly feeling better
11
0
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Autumn Jarvis
10:34 rx
55# on OHS. legs were not having it.
7
0
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Breanna Zold
12 burpees in 2nd round at 7 minutes
Up to 100# OHS
15
1
🤩
Theresa Rosenquist
Cancel
Cassie Christianson
11:28
OHS to 95# crossovers didn’t go so well. Bring back du 😜
6
0
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Celia Osorno
12:21
Jump rope w/ increasing HR = no rep First round was 🔥 then whomp whomp
13
0
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Cody Stelmach
8:02 rx
Up to 175# ohs // day 8 no knee sleeves or belt
19
0
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Danielle Sherman
Swim Swim
OHS 85 - 125
15
0
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Danielle Stelmach
11:47 Rx
OHS 75# working on depth
9
0
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David Rueckl
12:38
CrossFit is very humbling some days. Today was one of those days. Mobility is an issue for overhead squats. I did 35# and worked on Just trying to do it correctly, which was not accomplished. But I showed up ,did my best and continued to move forward 30 ‘
17
2
🤩👊 👊👊
Theresa Rosenquist
Same for me with OHS! I feel ya!
Tricia Spencer
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Eric Hansen
10:39 rx
95-145# ohs
15
0
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Grace Adler
14:09
DU. OHS 60/65/70/75/80#
9
0
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Ian Wilson
Weightlifting
7:59 would have been my time if I did the workout today
9
2
You guys suck 😂
Cody Stelmach
lol!!!
Justin Peterson
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James Mueller
200lb OHS 13:35 1 min cross over practice
11
0
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Jennifer Gleason
12:08
40 plate step-ups (on 25# w/ 25# OH), 18 cal, 10-30 half-burpees
7
0
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Jenny Renon
14:13; SU sprinkled with some SU crossover practice
OH squat 45-65#, also got my highest max HR ever cool
11
0
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Jenny Wesolowski
11:41 rx
50-75# OHS. Managed to get last set of crossovers unbroken. OHS 5# heavier than last week.
9
0
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Jessica Ploof
14:15
Did all crossovers first 2 rounds, last round did 1 min practice, 50-70# OHS
10
0
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Jim Koehler
13:03. single unders
145# FS
8
0
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Jordan Teague
12:50, RX
oHS 65-90#,
7
0
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Justin Peterson
8:01*
*would've been my time if I didn’t trip 3 times. Overhead Squats up to 225lbs. No fails.
12
3
What did you actually get? Lol
Cody Stelmach
8:15!
Justin Peterson
😂
Natalie Blomquist
Cancel
Krystal Lowney
13:40 Rx
OHS to 85#
15
0
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Liz LeFevre
14:27- 60 DU instead of crossovers
OHS-#100
8
0
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Megan Johnson
13:56, 1 min crossover practice instead of 40 reps
45-70# OHS. Only wanted to throw my jump rope across the gym the whole time on those dang crossovers 🙃
3
0
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Mel Sanders
12:54
OHS #55-72
16
0
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Natalie Blomquist
9:49 rx
OH Squats 80-100
2
0
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Pauly VanderKelen
HBBS: 10 reps @ 135,185,225, and 275#
4x5 Standing Ab Roll-outs on a ~5 degree board (5th hole below the squat rack close hole pattern) alternating with 4x12 Wrist Curls with 30# dumbbells / 4x11 Calf Raise @ 185# alternating with 4x10 Lateral Raise with 25# dumbbells.
1
0
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Ryan Froelich
Getting a little better at SU crossovers
^140 OHS
13
0
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Scott Adler
10:59
Ohs 55-75#
12
0
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Selena Cashman
14:44 rx
8
0
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Steven Leiterman
9:37
Overhead squats 95/95/135/135/155
13
0
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Sylvia Christensen
115,120,125,130,140 OHS
Metcon ✅ double unders
8
2
Lameo
Justin Peterson
Would’ve been Rx if I didn’t do dubs*
Sylvia Christensen
Cancel
Theresa Rosenquist
✅✅✅✅✅
12:39** Scl’d w/: 40 DR-SU/15 cal row (being a “girly” girl today), burpee sub: jump.Jacks + pull-ups (10 ea -> 20 ea…..)
10
0
Cancel
Tricia Spencer
14:47
Unbroken crossovers 1st round, 2nd and 3rd round not so much
1
0
Cancel