1/25/12

Make Up/Challenge/Skill DAY

January “Cool” Board

***Make some goals for yourself for January

–  Teague – 205# Overhead Squat
–  Annette – 100# Overhead Squat
–  Bart – 225# Oversquat x2
–  Leann – 100# Overhead Squat
–  Todd – 5:15 Fran
–  Lance – 2:58 Fran
–  Annette – 1st Kipping Pull Up
–  Jodi – 5 Consecutive Pull Ups
–  Jaime – 25 Unbroken Kipping Rhythm Toes-to-Bar
–  Travis – 175# Squat Snatch (40# PR)
–  Andrew – 225# Power Snatch (BOOMSAUCE)
–  Annette – 90# Snatch (15# PR)
–  Bobby – 250# Squat Clean (25# PR/King Kong Weight)
–  Travis – 225# Squat Clean
–  Kylie – 6 Consecutive Double Unders
–  Jason – 1st Ever Muscle Up!!!
–  RossBoss – 275# Jerk (What a Jerk!)
–  Jodi – Jackie Rx’d
–  Andrew – 1st Ever Muscle Up!!!
–  Bobby – KING KONG RX’D
–  Billy – Fran in 2:44
–  Missy – 1st Rope Climb!

–  Michelle – C2B Pull Up WOD
–  Sandy – C2B Pull Up WOD
–  Leann – Pull Up WOD with NO Band
–  Seth – 1st Muscle Up!!!

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16 Responses to 1/25/12

  1. Adam P says:

    RossBoss wod with 135lbs – 11:30

  2. Todd says:

    Sunday WOD: 50 toes to bar, 40 box jumps (24″), 30 bar facing burpees, 20 sumo high lift pulls (95#), 10 ohs (95#): 12:47 I think…or maybe it was 13:47…trouble with time this morning.

  3. Justin says:

    Yesterday: 10×2 Press Resting :60 between sets – Couple warm up sets then did majority at 125#

    Ross Boss Bday WOD – (@155#) – 12:45 – Felt all kinds of weak yesterday. I liked the combo of movements tho.

  4. Annette says:

    10×2 Press: 45, 55, & 60 to warmup, couldn’t get 65 overhead without my legs! Did 10×2 @ 55#. Then played around on the bar, the kipping pullup is not a fluke, but I’ve got some work to do to string them together. I’m getting there though and hope to say “Goodbye!” to bands with pullups!

  5. Adam S says:

    Stuck in a hotel in Lincoln, put 30 minutes on the treadmill this morning. Seems so foreign to workout this way now and to think this used to be my view of fitness…YUCK!!!

    • Ross V.M. says:

      Adam, I don’t know how long you are in Lincoln. But if you have time you can roll to my brother’s gym, Cornhusker Crossfit. It is at 33rd and Cornhusker. I can set you up with them and they will hook you up, just let me know….hit me up at 402-429-8659 if you want.

      • Adam S says:

        Thanks Ross. I’m back in Lincoln next week again (the fun never ends…) I’ll hook up with you and get something setup for next week.

  6. Ross V.M. says:

    Deadlifts today.
    315×5
    405×3
    435×3
    465×3 (15lb PR for the triple)
    Was going to do a WOD after but slightly tweaked back and did not want to risk hurting it more…

  7. Byron says:

    Today–Sunday’s 50-40-30-20-10–11:4_

    Hotel Wods–
    Monday–6 rds. 6 Turkish get-ups/35# dumbell/each side
    6 burpees
    Tuesday–Treadmill WOD
    Run 1 Mile
    8 Tabata inertvals @ 12% incline/8.5 speed
    Run 1 Mile

  8. Ash says:

    Seven rounds for time of:
    225 pound Deadlift, 7 reps
    7 L-pull-ups

    9:41

  9. Billy says:

    Ross Boss B-Day WOD Rx’d – 11:41

    Happy be-lated B Day ROSS!

  10. Ben says:

    Annie 6:25 – 38 second PR
    Jackie 7:24 – 24 seconds slower than last time.

  11. Bobby says:

    For Time:
    10-9-8-7-6-5-4-3-2-1
    Muscle Ups
    Handstand Push Ups
    *1 Deadlift each round at 405#

    Time – 28:48
    2 torn hands + tweaky shoulder = bad idea

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