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Thursday, March 9, 2023

Camarillo

Skill/Strength:
15 min to build to a 1RM Deadlift (please do not keep trying if you’re unable to get it after one attempt, just find a heavy single for the day)
— then — Every 2 min for 2 Rounds complete 5 reps at 60% 1RM for the day

Metcon:
Every 1 min for 15 mins, alternating between
2/1 Regular Rope Climbs
18 Lateral Box Jump Overs 24/20”
18 Toes to bar or 16 GHD Sit-ups
-Scale reps of any movement to be able to complete the work in the minute

Accessory Work:
For quality, 2 rounds of
Bike Erg, 500 m
5 Inchworms
10 Dual Dumbbell Deadlifts- light load
10 Dual Dumbbell Hang Squat Cleans- light load
— then —
Accumulate
Freestanding Handstand Hold, 2 mins (wall support is allowed)
Hanging L-Sit Hold, 1:30
Pronated Top Pull-up Hold, 1 min

Mobility:
3 min lat smash, per side

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Barb :)
3 pulls/18 plate step overs/ 16med ball an mat sit-ups-had to cut the reps rounds 3 and 4
255 deadlift-I’ll get back there
5
0
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Bradley Boockmeier
No RX for Bradley today. 😵‍💫
14
0
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Carrie Schatzman
260#DL (50# PR) accessory work w/Jamie paid off 😉
Scaled: 3 rope pulls; 18 box step overs; between 18-15 GHD’s per rd;
16
2
Hahahaha 50# is nuts! Nice work!
Cody Stelmach
💪🏻💪🏻💪🏻insane!
Maria Onaindia
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Celia Osorno
Fitness is happening
15
0
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Chelsea Sherman
✅ scaled
Rope pulls, 14 box jumps most rounds, 16 GHDs. 235# DL- 10# PR!
15
0
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Cody Stelmach
45 min zone 2 work (4 sets: 750m row + 3000m bike erg + 30 sec echo bike sprint) // 395 DL! (Most I have deadlifted in 669 days) // metcon completed ✔️ (unbroken TTB thru 3 rounds)
9
1
Jenny Renon
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Devon Deda
Yuck but finished
PR 400# DL
13
0
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Donny Covaciu
430lb DL 30lb PR
19
3
💪🏻💪🏻💪🏻
Maria Onaindia
😤😤😤
Steven Leiterman
Mustache power!
Cody Stelmach
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Eric Hansen
315 dl
10
0
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Grace Adler
EMOM ✅ scaled
DL up to 225#. Learned something new from Kim! Thanks, Kim!
11
0
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Jenna Decker
295 deadlift
40 lb PR brought to you by Liz’s kid feeding me graham crackers.
6
0
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Jenny Renon
212 deadlift PR!!!
8
1
Nice work!
Cody Stelmach
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Jim Koehler
327# DL...notevenclose
10
0
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Jordan Teague
305# DL 🎉🎉 30# PR
3 rope pulls, 15 box step overs, 15 knee raises
12
1
Tim Sanders
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Kevin Hansen
No WOD
Deadlift 3 rep up to 405, bench 3 rep up to 255#
9
0
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Krystal Lowney
Deadlift 215# (5# PR☺️)
1 climb/16 BJO/16 GHDs
11
0
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LAURIE MARTINEZ
Completed
Rope Pulls, Jumped 1 Rnd then Stepped, GHDs to //. 120# RM DL
10
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Liz LeCaptain
walk with Lou
14
0
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Liz LeFevre
#270 DL
7
0
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Maria Onaindia
280# DL (15# PR)
12 T2B instead of 18, rest unchanged
18
0
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Michael Green
✅
4
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Molly Leiterman
Doing my best
callus rip so many mods for Molly Back squat 6x5 of 1 & 1/4 squats at 105-115-125-125-135-135 then the 2x5 at 135 GHDs, 10 ring rows & 12 lateral jumps
11
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Natalie Blomquist
Dear Cody,
I would like to apologize for not making better use of my time while working for a new 1RM. If I had managed my time better I think I could have gotten a new 1RM of 269 rather than my less exciting new max of 260. I hope you will accept my apology. I will try to be better in the future. (34 lb improvement)
18
3
Don’t even come back. Wow.
Bradley Boockmeier
Cody Stelmach
Hahaha nice work today!
Cody Stelmach
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Nate Ziolkowski
Participated scaled
375# DL PR
13
0
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Sarah Fish
Deadlift #265 PR.
....
2
0
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Steven Leiterman
Is it summer yet...? 🥱
13
1
SOooooooo ready for summer!!!
Theresa Rosenquist
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Sylvia Christensen
305 DL
195x 10
12
2
Kirkland power!
Cody Stelmach
Powa from the land
Sylvia Christensen
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Theresa Rosenquist
Nada 😕
0
0
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Tim Sanders
not sure but had a lot of fun!
no more than 12 no less than 7 toes to bar. no less than 12 box jump overs. 2 rope pulls BUT had a fairly good day. did my first two rope climbs ever, all the way up. burnt my leg on the way down. plus a 475# dl pr.
9
1
Hell yeah!
Cody Stelmach
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Tom Fameree
375# DL (10# PR)
20
0
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Yvonne Otero
Did it!
BS 85# 5 reps every 2ish min for 8 rds
12
0
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