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Tuesday, November 5, 2024

Tennessee

On Veteran’s Day (Monday, November 11th), we will be programming Hero WOD Chad to raise awareness to veteran suicide: 1,000 box step-ups completed as a team, partner or individual for time. This workout usually takes over an hour. We will have regularly scheduled classes all day at both gyms and we will start fresh clocks 15 minutes into each class time, with the exception of 6:30pm class. The final round of Chad will start at 5:45pm, and gyms will close at 7:30pm.

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.
“Even while serving as a SEAL, Chad took time to scale up to the Expert version. There is zero shame in starting Slick, or with Standard weight, or in sharing the steps with a friend.”
-Sara Wilkinson

Skill/Strength:
Every 2 min for 5 Rounds
3 Position Power Clean
1@70%, 1@75%, 1@80%, 2@80%+

Metcon:
5-10-15-20
Toes to Bar
Thrusters 95/65lbs
-12 min cap

Accessory Work:
Every 2 min for 5 Rounds
5 Bench Press at 70%

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

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Ashley Brocker
4:45
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Autumn Jarvis
6:48 RX
Cleans up to 110#
18
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Carrie Schatzman
6:50 scaled; 55#; hkr;
PC up to 135# Bench accessory @ 100#
6
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Cass Baier
8:42 RX mostly (80% toes touched)// PC complex to #105 and bench accessory #65
11
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Celia Osorno
5:51
20s almost took me out 🤮
11
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Cody Stelmach
4:52 rx // 225 pc complex
19
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Danielle Stelmach
8:02 Rx
Clean complex: 100-115#
12
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David Rueckl
6:30 scaled hanging knee raises 75# thrusters
Cleans to 150# Showed up and moved forward 30’
16
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Derek Zehms
7:02
Power clean @ 235
1
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Donny Covaciu
5:37 half scaled. I suck at T2B
170-210 Clean Complex
6
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Emma Mueller
125-160# cleans // 6:53 RX
13
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Eric Hansen
7:40 75#
18
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Erika Donaldson
8:12
Cleans to 115# bench accessory with Krystal and Pam @80#
15
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Heidi Jones
7:47
65#, toes highest/jcup PC 85-115#
15
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James Mueller
185-225 cleans METCON 6:22
19
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Jenny Renon
9:26 toes to parallel
16
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Jenny Wesolowski
6:36 rx
Breathing labored today didn’t make for a fun workout but happy with my first few sets of t2b. Power cleans @ 95-115#
9
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Jessica Ploof
9:04
65# thruster, toes to //, cleans up to 100#
14
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Jim Koehler
under 10 min. 65#
13
1
Thanks for loaning me the blue bar
Sal Bertuglia
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Jordan Teague
6:43, sc
65#, V-ups PC to 135#
14
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Justin Peterson
3:44 unbroken
Power Cleans up to 245lbs
12
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Kevin Hansen
4:33
185-255#
8
2
Whoa, way faster than you thought! Awesome
Jenny Wesolowski
He does that a lot
Justin Peterson
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Krystal Lowney
9:10 Rx
Cleans to 105# bench press to 65# with E and P💪🏻
18
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Liz LeFevre
5:33- #20 DB’s/ high plank toe taps
Clean-#100
13
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Mel Sanders
6:36 sc
T2// | PC up to #100
0
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Michael Green
4:42 Rx
Up to 225#
15
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Pamela Gehl
6:49 scaled
just moved today, 35lb barbell and toes to rig. Cleans 85lbs to 95lbs, Benchpress accessory at 65lbs
16
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Sean Manion
5:17 RX
185
11
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Shane Hanson
4:28
cleans up to 235#
15
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Steven Leiterman
40 minute run with 1lb dumbbells in each hand
5.4 miles total - 37:12 at the 5 mile mark
16
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Sylvia Christensen
4 mile 🏃🏻‍♀️
5:27, up to 150 p cleans ✨ RX ✨
16
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Theresa Rosenquist
6:43**
**Scl’d AF!! #15s DBs/V-ups(+AMRAP until everyone was finished = 25. 😵‍💫). 3 KBClns @ #26s/35s/35s/35&40/40&45.BikeErg 205 Cals & ROM pre.
13
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Tom Fameree
6:57 Rx
165/175/185/195/205# power clean complex
17
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Travis Bittermann
5:21.
Too much resting, 205-225-245-255-255 for the cleans
12
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Tricia Spencer
8:24 I think
55#, toes above hips 5/5/10/10 and hanging knee raises to finish the last 3 rounds 5/5/10, cleans 75#-100#
14
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