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Monday, March 18, 2024

I bet you think about me

Skill/Strength:
50/40 Cal Bike at moderate pace, not for time

Metcon:
For time
15 Ring Muscle ups
12 Front Squatsย  225/155lbs
9 Shuttle Runs (25ft down and back=1)
6 Clean & Jerks 225/155lbs
3/2 Legless Rope Climbs
6 Clean & Jerks 225/155lbs
9 Shuttle Runs
12 Front Squats 225/155lbs
15 Ring Muscle ups
25 min cap
-Scale RMU to Pulls+Pushes
-Scale barbell weight to 75% Clean and Jerk max
-Scale LRC to Regular Rope Climbs or 6/4 Rope Pulls

Accessory Work:
3 Rounds for quality
5 Slow Lat Pushaways
5 Slow Glute Ham Raises

Mobility:
3 min lat smash per side
3 min quad smash per side
3 min trap smash per side

Monday
March 18
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-11:15AM
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
WOD
6:30PM-7:30PM

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Autumn Jarvis
Redo of 24.3 : 77 reps RX (thanks Slyvia for the help!)
12
3
Way to go Autumn!! ๐Ÿ’ฅ๐Ÿ’ฃ๐Ÿ’ฅ๐Ÿ‘Š๐Ÿ‘Š๐Ÿ‘Š
Theresa Rosenquist
Thank you! :)
Autumn Jarvis
Awesome job!!
Sylvia Christensen
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Bradley Boockmeier
24.3
143. Yum
6
0
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Brandon Larsen
24:3- 138
I was breathing very heavy!
8
0
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Danielle Sherman
15ish
135. 10 banded bar MU. A few bar MU unassisted after
5
0
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Danielle Stelmach
18:16
Box BMU, 105#, regular rope climbs #gotthatdawginme
7
0
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David Rueckl
13:58
Ring row/push ups, rope pulls, 100# bar Showed up and moved forward 30โ€™
13
0
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Eric Hansen
17:58mod
135#, burpee c2b, regular rope climbs
11
0
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Erika Donaldson
13:48 scaled af
85#barbell, low ring progressions, 1 legless rope climb Didn't finish the bike in Mike's cap 38 cal Accessory glute ham raises Practice on ring muscle ups Ab rollouts
10
0
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Jacob Anason
17:28
6
0
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Jamie Burbey
18:49
205 FS & C&J, Rx everything else ๐ŸคŸ๐Ÿป๐Ÿซ ๐ŸคŸ๐Ÿป
9
0
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Jessica Ploof
12:12
85#, RR/PU, rope pulls
6
0
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Jim Koehler
15:15 135#, low ring banded mu's, rope pulls
8
0
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Krystal Lowney
16:12 100#
Push/pulls 4:44 bike
11
0
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Liz LeCaptain
2/15 RMU - 5 RMU + 10 banded progressions / 130#
4:39 bike
12
0
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Liz LeFevre
13: something ๐Ÿ’โ€โ™€๏ธ pull/push, #115, regular rope pulls
8
0
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Maria Onaindia
24.3: 107 (8:56 tiebreak)
Got in at 11 last night just in time to do this-comminโ€™ for that BMU (next time). Thanks Mike, Kaylee, and Steve for getting me through it!
12
0
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Megan Johnson
11:34, scaled.
Ring rows + dips, 85# barbell movements, rope pulls. 4:31 on the not for time 40 cal bike. And actually did the accessory work today! ๐ŸŽ‰
2
0
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Michael Schaut
14:58 - Scaled
Ring Row/Push-up, 95# bar (wrist didnโ€™t like the front squat holdโ€ฆ), rope pulls
6
0
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Pamela Gehl
14:48
ring rows and ring dips, barbell 65#, 1 regular rope climb. Bike: 4:45
11
0
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Ryan Froelich
16:28
๐Ÿ’ pulls/dips, 135 FS/CJ, regular RC
12
0
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Sean Manion
4:13 bike
6
0
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Sylvia Christensen
3 BMU ๐Ÿคฃ
BMU instead of RMU. 145#. Just kinda chilled
6
1
*only 145# someday I'll be as strong as Sylvia!
David Rueckl
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Theresa Rosenquist
15:30**
**Super Scl'd AF!! RR+Push โฌ†๏ธ= RMU/KB FS/๐Ÿ‘ต๐Ÿผ๐Ÿƒ/Tangled up in Rope ๐Ÿ’ฉ/KB Cln&Jk (#26s). 80 cals on BikeErg. Post: Dbl DragRope Annie (10:52). 1 Rep (Scl'd) of 24.3: #35 SA Thruster๐Ÿ˜ตโ€๐Ÿ’ซ #BetterThanZero.
9
0
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Yvonne Otero
10:26 ish, very scaled
8
0
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