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Monday, November 6, 2023

Kob

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!

Skill/Strength:
Every 3 min for 4 Rounds
Tempo Back Squat
1×8 at 60%
1×8 at 65%
1×6 at 70%
1×6 at 75%
-Tempo is 3 second descent, no pause in basement, explode up!

Metcon:
Every 5 minutes for 3 Rounds
21 Wallballs Up to 30/20lbs
15 Box Jump Overs 24/20”
9 Clean and Jerks 115/80lbs
-Go as fast as you can and log each round’s time

Accessory Work:
100 Alt. Step Ups with 20lb DBs

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

You must login above to log your score

AJ Fameree
2:38/2:44/2:38, 25# ball
BS up to 215#
11
0
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Andrew Schwoerer
2:37/2:53/2:41, 25# ball, 105# C&J
BS up to 215#
0
0
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Ashley Engeldinger
Around 2:30 per round
BS at 195, 210, 225, 240
0
0
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Autumn Jarvis
2:20/2:35/2:37
WB 20#, C&J weight 65# Bs up to 115#
15
0
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Breanna Zold
2:47, 3:02, 3:30 - 20# WB, step overs, 80# C&J
Up to 175# back squat
14
0
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Brian Kramer
BS 180#-225#. Rd 1: 2:52 (20#MB)
Time to only do 1 Rd of Metcon
12
0
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Celia Osorno
2:43/2:41/2:23 14# 75#
Back squats felt really great 💪🏽
13
0
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Cody Stelmach
1:42/1:47/2:29 (25# WB) // BS at 175#
Round 3 sucked
19
0
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Danielle Sherman
Garage
Backsquats 155-185. GHD EMOM.
15
0
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Danielle Stelmach
2:36/2:42/2:42 (16# WB, 80# C&J)
BS up to 145#
11
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David Rueckl
2:30 2:25 2:20
20# wall ball, step ups, 85# CJ BS up to 165# Showed up and moved forward 30’ today. All wall balls were unbroken, that’s something I wouldn’t have been able to say 3 months ago!!! I’ll take these little victories!!!!
16
0
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Devon Deda
2:00; 1:58; 1:56 scaled the wb to 20#
Bs to 205#
18
0
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Donny Covaciu
2:20, 2:20, 2:30 Rx bar, 25#wb
BS 220, 235,255,275lb
9
0
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Grace Adler
✅
1:44/1:46/1:39 remaining (14# WB, step over, 75#). BS (85/95/105/115#).
15
0
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Greg Goffard
3:00/3:03/3:23 20# WB
190-240# BS
11
0
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Ian Wilson
Skill - Tempo bench press same reps - up to 225#
Metcon - SHSPU, PU, Ring dips
16
0
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james macco
2:33/2:41/3:00. 20# WB
BS up to 210#
8
0
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James Mueller
Squat 290/ Metcon: 3:04/3:10/2:44 RX
13
0
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Jenny Renon
3:10/3:20/3:23
Squats 105-132#, 16 WB
10
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Jenny Wesolowski
Around 2:30 per round
Feels fuckin great to be back! Excited to start rebuilding. 10# wb, stepovers, 55# c and jerks. Squats @ 65-80#
10
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Jim Koehler
2:23, 2:33, 2:54. 95#, 20# wb, step ups to 24"
135 -175# BS
10
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Jordan Teague
2:41, 2:57, 3:13
14# WB(unbroken), 16"+25#plate jumps, 80#BB
12
0
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Justin Bruehl
1:35/1:30/1:47(25lb) 🤪🤢 magic trick on 3rd round...
Legs...*poof* disappeared
6
0
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Justin Peterson
1:41/1:43/1:33 (I’m old and slow now and can’t rebound box jumps anymore 🥲) Back Squats 265, 295, 325, 345lbs.
14
0
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Kevin Hansen
1:36/1:40/1:41
330# FS (not a pr but heaviest I’ve hit in years)
17
0
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LAURIE MARTINEZ
Round 3 did suck
8
0
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Liz LeCaptain
3:00/3:13/3:01
worked up to 165# BS
15
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Liz LeFevre
2:22/2:22/2:17. #16 WB, #85 C& J
BS-#165
9
0
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Maria Onaindia
1:50/2:08/2:24 20#
80# C&J- a slow death but unbroken heavy WBs is my win for today, BS to 165#, accessory 4:32 (grippy), practiced some C&J cycling with the workout weight after
11
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Megan Johnson
2:32/2:51/3:07, scaled to 14# wall ball and 65# C&J
BS up to 120#
2
0
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Michael Hartmann
2:58/2:38/2:24 (25#WB)
4
0
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Natalie Blomquist
2:38/2:27/2:18 RX
Squats up to 155
10
0
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Ryan Froelich
1:45, 1:20 & 1:06 remaining (25# WB)
^195 BS
17
0
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Scott Adler
Mods 2:49, 2:40, 2:30
16# wb, 65# hpc+pp 95-125# bs
14
0
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Sean Manion
Around 2:30 per round
Up to 215 bs
0
0
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Steven Leiterman
1:43/1:42/1:39 (25lb wall ball)
Squats up to 345 - Accessory with the wife, 3 sets of 5 @ 205
16
0
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Sylvia Christensen
2:07/idk/idk… everything exploded.
20#/85# so I could do singles 😜 145,150,160,170 squats
10
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Theresa Rosenquist
2:26/2:20.4/2:10.7**
Scl’d w/: #15 DB Th/16” BSO/#20 DB Cln&Jk. BS (not tempo) @ 85/105/115/125. 50 Cals pre/25 Cals post. AW: 3x: 5 5” pause GHHE/Durante Core (7/365)
15
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Tom Fameree
2:29; 2:23; 2:22 Rx, except 20# WB
BS to 215#
18
0
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Troy Foley
2:19; 2:15; 2:06
25# to 9’
0
0
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Yvonne Otero
Got er done
BS ^65#
15
0
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