Make Up/Challenge/Skill DAY
If you haven’t checked out the 2012 CrossFit Open make sure you check it out
February “Cool†Board
***Make some goals for yourself for February
– Â Leann – 10 Consecutive Pull Ups
– Â Mindy – 21 Consecutive Pull Ups
– Â Michelle – 22 Consecutive Pull Ups
– Â Erica – 1st Ring Dip (who knew ;))
– Â RossBoss – 275# Clean & Jerk
– Â Bobby – 255# Clean & Jerk
– Â Annette – 1st Kipping HSPU
– Â Ash – 23 Consecutive HSPU’s
– Â Anne – 1st Pull Up!
– Â Bobby – 300# Front Squat
– Â Bobby – 275# Bench Press
– Â Michelle – 160# Clean & Jerk
– Â Mike – 465# Deadlift
– Â Tara – 100# Snatch
– Â Jaime – 6 Consecutive Muscle Ups
– Â Justin – 1st Muscle Up Ever!
– Â Andrew A. – 2 Consecutive Muscle Ups
– Â Jaime – 2 Consecutive Strict Muscle Ups
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Sunday’s WOD as Rx’d – 4rds plus 3 PP.
Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups
C&J -1-1-1-1-1-1-1
185, 205, 225, 230 (f), 205, 205, 205
225 is a 10# PR! I’ve been waiting to get over that hump…I can finally build strength now that my knee is strong…thanks again for fixing me Lance!
Sunday’s WOD Rx’d 5 rounds + 4 PushPress
Weight got heavy, reeeaaal fast!
Chipper – 18:50
Row 1000 m (took 3:59)
100 double unders
70 air squats
50 toes to bar
30 sumo deadlift hp (2 pood)
20 kettle bell swings (2 pood)
10 squat clean thrusters (155#)
“Bart” – 12:42
Row 500 m
21, 15, 9
OH squat (95#)
Wall Balls
KB swings (1.5 pood)
Row 500 m