Whiteboard Search
Friday, January 3, 2025

Black Snake

Reminder that 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:
EMOM 16
1: Echo Bike 50 Sec
2: 1 Snatch
-Start at 70% and slowly add weight

Metcon:
Every 1:30 on, :45 off for 5 Rounds
10 Burpee Box Jump Overs 24/20”
Max Overhead Squats 115/85lbs (from ground)
-Pick a weight you can casually snatch into position

Optional Additional/Alternative Work:
Every 2:30 for 5 Rounds
3 Front Squat+2 Jerks (any style)
-Start at 75% of C&J max and add weight each round

Mandatory Mobility:
3 min calf smash per side
3 min delt smash per side

You must login above to log your score

Anna Ebert
3/4/3/2/4 @ 55#
80# squat snatch PR
12
0
Add Comment Add GIF
Cancel
Ashley Brocker
54 (10/10/11/11/12)
120 bike cals, 95-125 snatch, missed 130
0
0
Add Comment Add GIF
Cancel
Autumn Jarvis
23 OHS @ 60#
Squat snatches up to 75#
10
0
Add Comment Add GIF
Cancel
Carrie Schatzman
34 @ 75#; 8bbjo/rd;
Snatch up to 102#; hwpo accessory;
4
0
Add Comment Add GIF
Cancel
Cass Baier
41 OHS @ 60# and 55#
Snatch up to 80#
12
0
Add Comment Add GIF
Cancel
Celia Osorno
6/10/6/10/9 rx
125# snatch PR
13
0
Add Comment Add GIF
Cancel
Chelsea Sherman
29 OHS @65#
Snatches up to 87#—clunky and too slow.
11
0
Add Comment Add GIF
Cancel
Cody Stelmach
190# snatch, miss 197 // 44 ohs rx // strict ring pull-ups and muscle ups
13
1
190#!!!!
Tim Sanders
Add Comment Add GIF
Cancel
Danielle Stelmach
31 OHS @ 65#
EMOM ✔️ *3 Power Snatches 65-95#
6
0
Add Comment Add GIF
Cancel
David Rueckl
19 front squats @75#
Snatches to 135# Showed up and moved forward 30’
11
0
Add Comment Add GIF
Cancel
Eric Hansen
25@95#
up to 145#snatch
11
0
Add Comment Add GIF
Cancel
Erika Donaldson
Ice bowl practice
Birthday coffee with Pam❤️
9
0
Add Comment Add GIF
Cancel
James Mueller
Snatch 155-190. Metcon 34 OHS RX
12
0
Add Comment Add GIF
Cancel
Jenny Renon
6/5/5/5/6 @ 55#
8
0
Add Comment Add GIF
Cancel
Jenny Wesolowski
49 ohs @ 55# (12/10/10/9/8)
Up to 80# squat snatch. Recovering from being sick AGAIN
5
0
Add Comment Add GIF
Cancel
Jim Koehler
complete
8
0
Add Comment Add GIF
Cancel
Joe Nygren
58 Ohs, 85#
85-120# snatch
14
0
Add Comment Add GIF
Cancel
Justin Bruehl
14,15,14,11,13 (67)
Up to 225lb @120cals.
12
0
Add Comment Add GIF
Cancel
Justin Riege
Sets of 3 power snatch up to 185. 2 @ 190. 51 ohs rx
9
0
Add Comment Add GIF
Cancel
Kevin Hansen
71 (15/15/15/12/14)
135-205 ✅ (no misses)
3
0
Add Comment Add GIF
Cancel
Liz LeCaptain
28 OHS Rx
85#-125# Snatches
11
0
Add Comment Add GIF
Cancel
Liz LeFevre
30 min -stretch/mobility+ Crossover symmetry …4rnds-DB box squats/single legs RDL’s
10 min -Tabata- plank/hollow hold
12
0
Add Comment Add GIF
Cancel
Pamela Gehl
Ice bowl practice
Fun with friends!
15
2
David Rueckl
🥳HBD!!!🥳
Theresa Rosenquist
Add Comment Add GIF
Cancel
Shane Hanson
16,15,14,10,13
205#
12
1
You dirty dog you
Justin Bruehl
Add Comment Add GIF
Cancel
Steven Leiterman
sick
10
0
Add Comment Add GIF
Cancel
Sylvia Christensen
17 OHS bc I quit after 2 rounds
Back blew up a lil. 3RM snatch work up to 125 for EMOM. 5 mile run
5
0
Add Comment Add GIF
Cancel
Theresa Rosenquist
✅✅✅😵✅✅✅**
**Scl’d AF!! Echo & 3KBSn (R&L) + 1 GobSq (4x30/4x35) -> Metcon: 10 pushups +10 BSO & Gob sq: 5(@#52🪦) -> 42 @#35 😵‍💫.
9
0
Add Comment Add GIF
Cancel
Tom Fameree
18 ohs Rx
120-155# snatches
11
0
Add Comment Add GIF
Cancel
Travis Bittermann
5/rd
Snatch up to 205 but was on my toes almost every rep. Pretty sore. Only 5rd overhead squat 70% efforts
11
0
Add Comment Add GIF
Cancel
Tricia Spencer
22 @ 35#, with 8 BB step overs
5/3/6/3/6, squat snatch up to 35#. Getting better at OH squats. I was happy with today
6
0
Add Comment Add GIF
Cancel