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Thursday, January 2, 2025

Black Rat Snake

Reminder that as of January 2nd (today), the 11:30/12:30 class will blend into one class at Noon for more athletes and more fun in one time slot!
Lastly, due to lack of utilization, the East gym only will be removing 9:15am and 6:30pm classes. No worries, if we get more interest in those time slots in the future we will bring them right back!

Skill/Strength:
Every 1:30 for 5 Rounds
5 Strict Press at 65%

Metcon:
5 rounds for quality (not for time)
6 Deadlifts at 65% 1RM
12 Burpee Pullups
6 Deadlifts at 65% 1RM
Rest 1 min
(Coach will provide 24 min of class time for this piece)

Optional Additional/Alternative Work:
EMOM 12
1: 15/13 Ski Erg Cals
2: 75 Double Unders

Mandatory Mobility:
3 min hamstring smash per side
3 min glute smash per side

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Alex Ebert
SP 95. DL 265. Did 4 rds.
Sore shoulder and headache. I tried
13
0
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Anna Ebert
SP 55# DL 140#
10
0
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Ashley Brocker
SP 65-80, 215 DL
0
0
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Autumn Jarvis
SP @ 65#, deadlifts at 175#.
14
0
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Carrie Schatzman
SP @70; DL 165; Idk how quality it was but I definitely took my time finishing!
6
0
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Cass Baier
SP 55# DL 135# - ripped my hand in rd 4 so rd 5 was real sketch
13
0
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Chelsea Sherman
SP- 60# | DL- 155#
Accessory stuff w/ Jamie & Ashley
15
0
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Cody Stelmach
107#sp // 13:03 (1:43/1:50/1:48/1:58/1:46) @225#// Accessory EMOM ✅
19
2
“5 rounds for quality (not for time)” -JT
Ashley Brocker
“My for quality is for time”-Brocker
Cody Stelmach
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Danielle Stelmach
SP 65# // Quality Metcon 185# DL, C2B instead of BPU
Unbroken C2B (practice for Ice Bowl) 4/5/5/5/5 (did 10 total last round)
11
0
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Devon Deda
Tried hard @ 225#
SP 85#
16
0
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Dusty Neubauer
SP 115
Deadlifts for quality but I did go faster than Cody
14
0
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Emma Mueller
SP 75, 80, 3x85 // DL 195
Snatch practice + 1.5 mi run
10
0
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James Mueller
Strict press 115# METCON 315# unbroken deadlifts.
16
1
315# is wild
Tim Sanders
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Jamie Neubauer
SP - 70, 75, 75, 75, 80
Quality WOD ✅.
15
0
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Jessica Ploof
60# SP, 125# DL, half burpee PUs, half burpee to pullup bar
11
0
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Jim Koehler
completed. 185# DL
130# SP
12
0
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Joe Nygren
Stuck with 215# to see how the back would respond
SP 95#
16
0
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JORDAN MAGGLE
SP 185. DL 275 with jumping pullups.
Was encouraged and happy to see progress in my pullups albeit modified. Worked thru all five rounds.
6
0
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Jordan Teague
205# for "quality"
2 burpee jumping pull ups each round Strict press @57#
12
0
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Justin Bruehl
Yup
Mmhmm
14
0
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Justin Riege
135# SP - 335# DL ubroken
9
0
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Krystal Lowney
Ice Bowl practice!
10
0
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Liz LeCaptain
175# WOD
75# SP
13
0
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Megan Johnson
Metcon ✅ Mostly burpees to PU bar, but a few burpee pull ups mixed in!
57.5# strict press
10
0
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Michael Green
✅
10
0
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Pamela Gehl
Ice bowl practice
Strict press @ 45lbs
15
0
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Steve Kaster
SP 4 rounds at 155, last round at 175
DL light @ 135 due to back issues
12
1
whoa!!
Tim Sanders
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Steven Leiterman
Sick
14
0
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Sylvia Christensen
15:46 not that it matters 😆
210 DL. 85 strict press. 5 mile run
14
0
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Theresa Rosenquist
✅✅✅🥵✅✅✅**
**Scl’d AF!! DB SP: #15->17.5 (L)/#5(R), DL @135 & Burpees + Ring Rows
0
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Tim Sanders
all the time was needed
@255# 22:45. sp@135# 🤮 🤮 🤮 and it woke up the 😈 cough
13
0
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Tom Fameree
High quality reps @ 245#
115# strict press
18
0
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Travis Bittermann
Strict press 135 315 dead’s for metcon.
1
0
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