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Thursday, March 28, 2024

I think he knows

Metcon:
For time
5 rounds of
5 Shuttle Runs (25ft down and back=1)
4 Squat Cleans 225/155lbs
3 Rope Climbs
Rest 1 min
— Rest 2 mins —
3 rounds of
10 Shuttle Runs
5 Front Squats 225/155lbs
1 Rope Climb
Rest 30 secs
-Scale Clean weight to 80%
30 min cap

Accessory Work:
Every 2:30 for 5 Rounds
Deadlift 1×3 at 82% 1RM
Deadlift 1×3 at 85% 1RM
Deadlift 1×2 at 87% 1RM
Deadlift 1×2 at 90% 1RM
Deadlift 1×1 at 92% 1RM

Mobility:
3 min hamstring smash per side
3 min forearm smash per side

Thursday
March 28
Show Past Classes
WOD
5:15AM-6:15AM
WOD
6:15AM-7:15AM
Open Gym
7:15AM-8:15AM
WOD
8:15AM-9:15AM
WOD
9:15AM-10:15AM
Open Gym
10:15AM-11:30AM
WOD
11:30AM-12:30PM
WOD
12:30PM-1:30PM
Open Gym
1:30PM-3:15PM
WOD
3:30PM-4:30PM
WOD
4:30PM-5:30PM
WOD
5:30PM-6:30PM

There are 12 past classes

WOD
6:30PM-7:30PM

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Alex Ebert
3/5 front squats on last rd. 185#
4
0
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Andrew Schwoerer
25:50. 155# bar, rope pulls instead of climbs.
10
0
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Autumn Jarvis
24:40
(95# barbell, 2 rope climbs (first part, some ended up being 3/4 of the rope) body was just not having it today
6
0
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Bradley Boockmeier
24:27
Light bar, rx rope climbs. Back is still funky monkey
8
0
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Chelsea Sherman
Capped w/1 rope climb left- scaled
95# (not 80%).
10
0
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Cody Stelmach
26:23*
(195#~80%) // 16:38 first part
6
0
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Danielle Sherman
Swim swim
11
0
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Danielle Stelmach
1st part + 1/3 rounds 105#
16 Rx rope climbs *most ever by far!
0
0
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Eric Hansen
2/3 rds last part 135#
10
0
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Erika Donaldson
Finished the first 5 rounds
105#barbell, finished all 15 rope climbs
6
0
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James Mueller
Still fighting cold. Moved today ✅
4
0
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Jamie Burbey
27:38? Could be :28 or :48 🤷🏻
Went much gooder then expected 🤟🏻🫠🤟🏻
8
0
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Jenny Renon
Approx 33 min, 105#, strict PU with band
6
0
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Jim Koehler
cant remember time. 155# Power cleans for lifts and other mods
5
1
Damn memory loss hits different at 65
Cody Stelmach
Cancel
Jordan Teague
1 + 4/5 FS, capped
#115. That sucked.
2
0
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Justin Bruehl
27:02
10
0
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Justin Peterson
23:19 total time. [Splits: 2:15, 2:17, 2:18, 2:15, 2:00. 1:57, 1:42, 1:35]
15:05 for the first 5 rounds, 6:12 for the last 3 rounds
10
0
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Maria Onaindia
28:40*
135# bar (80%)-rest unchanged
10
0
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Michael Green
10 shuttles in the last round. Rx
2
0
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Natalie Blomquist
24:48 @125
7
0
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Pamela Gehl
capped - 1st round of 2nd set-got 1/2 rope climb in.
85lb bar, 1 rope climb each round. 20 pull up progressions and 60 ab roll outs
9
0
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Selena Cashman
28:40
Rope pulls, #125, long asl
12
1
Maria Onaindia
Cancel
Steven Leiterman
Completed 1st set of shuttles in 2nd part
25:36 first part* last 3 rope climbs switched to strict pull-ups because of hands
10
0
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