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Thursday, July 11, 2024

Teardrops on my guitar

This Saturday we host our annual summer competition, The DragonBowl! Come spectate anytime between 9am-2pm for nonstop action and to support the many members of our gym competing!
The East gym will be closed for classes all day on Saturday, July 13th for the event.
We will close the East gym at 1:30pm on Friday, July 13th to set up for the event. Any East gym members are welcome to attend West gym for 3:30/4:30pm classes if they’d like.
If you’d like to help set up for the competition, show up to East gym anytime between 1:30-3:00pm!

Skill/Strength:
10 min to establish max height seated box jump

Metcon:
5 Rounds
15 Front Squat 135/95lbs
75 Double Unders
2 Legless Rope Climbs
18 min cap
-Scale front squats to 50%
-Scale LRC to RC, 5 Strict Pullups or 7 Ring Rows each

Accessory Work:
Every 2 min for 9 Rounds
Bench Press 3×2 at 78% 1RM
Bench Press 3×2 at 83% 1RM
Bench Press 3×1 at 88% 1RM

Mobility:
3 min quad smash per side
3 min achilles/calf smash per side

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Anna Ebert
17:00
55# barbell, SU and occasionally threw down a dub here and there. 7 ring rows. 24” plus 25lb plate box jump
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Autumn Jarvis
Some deadlifting; getting ready for Saturday :)
10
1
Congratulations on your new PR!
David Rueckl
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Brandon Larsen
48.5 / 4rds + 5 du
10
0
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Carrie Schatzman
Active recovery: bike & hip work
0
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Cody Stelmach
49.25” seated box jump (pr!) // 16:39 rx
Mental block at 50”, next time 😤🤘🏼
12
1
🤩
Theresa Rosenquist
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Danielle Stelmach
Box Jump- 33.25” // capped 2 rope climbs left in round 4
95#, 1 min DU practice, regular rope climbs
6
0
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David Rueckl
Finished after the 🧢
75 crossover’s for 3 rounds then 150 singles for the last 2. Banded pull ups and 95# front squats. Box jumps to 30” (I’ll take that as a win) Showed up and moved forward 30’
15
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Erika Donaldson
17:30 scaled
65#barbell 50 dubs, 1 rope climb 3/4 legless and regular the rest of the way. Box jumps to 30" too scared to try higher. Bench accessory 85-100#
14
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Greg Goffard
3 + 4 FS
35" SBJ
0
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Heidi Jones
Two rope pulls after cap
55# FS, 20 cal ski, mix of 1/2 legless rc, rope pulls and pull-ups. Grippy! Practiced pullovers instead of box jumps - getting easier
13
1
you do those pull overs very well!!!!
David Rueckl
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Jenny Renon
Cap in rd 5; 85# FS/rope pulls/single under crossover practice
13
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Jessica Ploof
17:50
85#, 10 banded strict PU, SU, 24” seated box jump
11
0
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Justin Bruehl
Yup
46"
5
0
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Justin Peterson
13:59 unbroken. Seated Box Jumps up to 48.5”
12
1
🤩
Theresa Rosenquist
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Krystal Lowney
4 + 1 FS
80# FS, 50 DUs, 2 reg climbs. Seated jump to 25.69in (24in box + 25# plate)
14
1
🤩😆
Theresa Rosenquist
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LAURIE MARTINEZ
Home WOD
75 fronts squats w/DBs, paired with various core moves then 30 min walk in the neighborhood :)
1
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Liz LeCaptain
Active Recovery
12
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Liz LeFevre
Capped in 4th round of dubs. #95/min dubs/regular rope climbs
I jumped 💁‍♀️ i think 26.5?
5
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Mel Sanders
Teardrops on my gym floor
Walked by clock at 17:41 for last rope attempt(3 total attempts today) rest strict PU(g&b), 2 rd Du work--> 75 SU, #85fs | 1st time seated bj, worked up to 30" mental exercise
13
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Natalie Blomquist
🧢 4+6 front squats // 30” + #35
legless as high as possible, then normal rope climes
6
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Pamela Gehl
18 minutes
Finished at buzzer. 55lb barbell, 1 regular rope climb attempt, 35 dubs first 2 rounds then 75 singles last 3-dubs sucked ass today. Benchpress 65lbs to 85lbs-super happy with that! 26" seated box jump.
15
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Steven Leiterman
🧢 4+11 dubs***
***10 Strict Pullups for Rope Climbs --- 45" seated box jump
13
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Sylvia Christensen
36” / 3+6 cals
15 FS, 12 cal bike, 5 strict pull-ups. 2 miles before class
5
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Theresa Rosenquist
Almost 5R (1RC sub short)
SO Scl'd AF!! #65 BS/150 SU (a few DU)/2x{FL +3-4 KTE+FL. DU practice v. S-BJ.
1
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Yvonne Otero
14:14, scaled
13
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