Overhead Squat 1-1-1-1-1-1-1 reps (7)
Austin Malleolo 300lbs, Brandon Pastorek 275lbs, Kristan Clever 215lbs,Katie Hogan 210lbs, Rebecca Voigt 200lbs, Michelle Benedict 180lbs,Candice Ruiz 180lbs, Michelle Kinney 170lbs.
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Then……
Black/Blue/Grey WOD
For time:
15 Thrusters (135/95) (95/65) (65/45)
15 Weighted Pull-Ups (35/20) (Bodyweight) (with Band)
21 Thruster (95/65) (65/45) (45/35)
21 Weighted Pull-Ups (20/10) (Bodyweight) (with Band)
36 Thrusters (65/45) (45/35) (35/25)
36 Pull-ups (with Band)
Austin Malleolo 6:50, Russell Berger 7:37, Brandon Pastorek 8:22,Kevin Montoya 9:42, Nicole Christensen 16:03 (95-65-45lb thrusters, 20-10lb pull-ups).
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February “COOL†Board
– Make some goals for February, and get your name on the Board when you accomplish them
– AND let me videotape  if you are attempting, you should be proud of it
+
OHS 135,155,185,215,235F,235F,235F
Trainer to student ratio today 3:1 …maybe I should be paying more?
OHS – 65 – 75 – 80 – 85 – 95 – 105 – 115 (Old PR 85!)
The trainers at crossfit515 are committed to giving you 3 on 1 personal attention!
Just as I got the driveway plowed this am (4 ft drift) the city plow closed it up again…guess I need to drive a beast like Barts so I can get to the gym….the plan is to try and make it at 545 with the kids in tow….
Challenge w Nate:
Granny – 9:38
HSPUs/TTB – 3:07
3 Rds DT w 95# – 4:54
Good job Nate, that was tougher than I thought it would be! Now I get to have fun coming up with options for Brian 😉
Then, Black WOD (w 15# vs 10# vest on 2nd set of Pullups) – 13:44
Bring it! remember…. Variety!
Oh yea, Brian and I wanted to invite everyone over for the Super Bowl also. Nothing special, but we’ll have a few munchies and anyone who is interested is more than welcome to stop by – the more the merrier 🙂
Our address: 5224 Stonebridge Pl West Des Moines
Anytime after 3:00 is fine!
Believe me Jeremy, I had to shovel this morning just like everyone else. Not fun!
Rematch Ladder Challenge – Adam S.
Option 1:
Death by Deadlift – 250lbs
Start by doing 1 rep the first minute, 2 reps the second minute, 3 reps the third minute and so on and so forth until you can no longer complete the scheduled number of reps in the minute. Record max reps.
Option 2:
7 Rounds for Time of –
7 Power Snatch (95lbs)
7 Squat Snatch (95lbs)
7 OHS (95lbs)
Option 3:
HSPU – 5 Minutes
Pullups – 3 Minutes
Pushup – 2 Minutes
Squats – 1 Minute
Record total reps
Approved
Overhead Squat 185 – 195 – 205 – 215(pr) – 225(f) – 225(f) – 225(f)
Brian/Bart Challenge WOD – 5:12
Bart, isn’t awesome when you push yourself to the point of puking and then Bobby comes along and cuts your time by 30%? Nice job Bobby. Wow…..
Wow is right. Nice work Bobby! I really don’t think I could have done that challenge much quicker at this point. To shave that much time off of mine and Brian’s is impressive to say the least.
Challenge wod – 1:49 … not as cool as I expected, hahaha. Nice work, Adam!! Now challenge Jeremy asap so we can make our climb up the ladder 🙂
Did snatch instead of OHS, got a very ugly 90# (PR)
Black wod (PUs 20#, 15#) – 12:29
As soon as I get a chance to challenge Justin 🙂
Black WOD as Rx’d – 8:16