JUSTIN‘S BIRFFDAY WOD
For Time:
75 Double Unders (25 DU’s) (150 Singles)
Then
3 Rounds of:
12 Toes-thru-Rings (Hanging Knee Raises) (Leg Raises)
9 Deadlifts (155/105) (105/75) (75/45)
6 Hang Power Cleans (155/105) (105/75) (75/45)
3 Shoulder-to-Overhead (155/105) (105/75) (75/45)
Then
75 Double Unders (25 DU’s) (150 Singles)
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
– Â Billy – Clean & Jerk 225#
– Â Missy – 1st Pull Up!!
– Â Travis – 415# Deadlift
– Â Ben – 1st Strict Muscle Up!
– Â Ash – 245# Power Clean
– Â Bobby – 245# Power Clean
– Â Ash – 47 Consecutive Pull Ups
– Â Ash – 55″ Box Jump
– Â Kylie – 1st Toes2Bar
– Â Fred – 5 Consecutive Pull Ups
– Â Travis B. – 1 Month of CrossFit/Down 17#/Becoming a CrossFit BADA$$
– Â Heidi – 1st Workout as Rx’d!
– Â Billy – 405# Deadlift
– Â Adam L. – 405# Deadlift
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Happy birthday, Justin!!! Rest day for me, but I love the workout (obviously 😉 ) and can’t wait to try it this week.
Justin, Happy Birthday brotha! Your workout deserved so much more from me. I disappoint…just didn’t have it today.
I used 155 for dl, but 145 for hang cleans and overheads. 15:25.
With that said, here’s to a great day. Keep sporting that speedo…not everyone can pull it off. All the best. t.
Happy Birthday Justin!
Used 135 lbs for the wod = 9:12. Still can’t seem to shake this cold. Two weeks later I still feel tired and weak. I’ve tried just about everything to get rid of it with no results. If anybody has a miracle cure I’m open for suggestions.
Congaplex and dynamic greens
Happy Bday Justin!
Great WOD, mix of strengths and weaknesses for me.
Rx’d — 14:20
Started off with 77 consecutive DUs, new PR
Toes-Rings and Hang Power Cleans were my hang ups in the WOD.
Happy birthday! Ur WOD 11:21 as u Rx’d.
Happy Birthday Justin
Good WOD.
Used 155 for DL, could only muster 105 for Hang Cleans, and those even got daunting, until Michelle pointed out that I wasn’t using my legs, and used 135 for Shoulder to overhead.
Single unders
Time: 14:53
Definitely sore in the legs and back after yesterday and today.
Happy birthday Justin!
Worked up to single snatch at 195lbs and then failed a few times at 205 which was very frustrating.
Vaught WOD: 11:21. Just had to throw double unders in there didn’t you…..
Wow, exactly the same time.
Actually you got 11:11 LIFTING GUY, not sure how I remembered that and you didn’t
I have mental problems. Yep, 11:11. Thanks Bobby. Sorry about the fake-out tie John…..
U ass. Doing it over.
Happy B-day Justin!!!
I’m guessing you still own that speedo?
Yeeaa, Happy BIRFFDAY J-dizzle!
Ur WOD as Rx’d 8:29….this was a good one.
Happy Birthday, Justin! It is sure to be an exciting year for you — wishing you much success and all the best!!
What? No one is going to make the Bam-Bam reference? Love the the pics 🙂 Baby Strongman. Cute!
After dropping 190# on my head snatches went down hill real fast. The snatching gods did not have it in for us today 🙁 We will live to snatch another day Ash!
Then
JV Birffday WOD – 10:59 (used 205#)
Nice choice and Happy Birffday J-Dawg!!!
It is pretty amazing how far Justin has come in CrossFit, he is truly a testament to what improvements you can make in flexibility and strength through the CrossFit principles and A LOT of hard work. The guy that couldn’t do an overhead squat with PVC pipe when he started, and I have watched him overhead squat more than his bodyweight now. Great athlete, great coach, great dad? WHAT!
Keep it up J-Dawg, you are an inspiration
Yeah, you’re doing it Justin! You’re being an inspiration!
Happy Birthday Justin!!
Birthday WOD as rx’d 12:48, I share Ross’s sentiments about the DU’s 🙂
In other important news, The Avett Brothers are in Iowa City on March 7th…also in Lincoln, NE on April 12th. Who is in?
Happy Birthday Justin!! I’ll hit the bday wod tomorrow. Sectionals 11.2 today at noon with Officer Woods. 10 rounds 9 deads and 12 push ups. The whole workout was push ups.
Happy B-Day Justin! I’ll make up the Birffday WOD later this week.
Front Squat 3-3-3-3-3 – 185, 205, 220, 235, 250
250 is a PR…I’m not sure by how much.
Happy Birthday Justin!!
Justin’s bday WOD 13:36
Thank you so much to Jaime for knowing I’m stronger than I think I am and convincing me to do the weight. This is the reason I love CrossFit, doing things you never thought you could do! Best feeling in the world!
Justin’s Birffday wod rx’d – 8:46. Happy birthday, Justin! LOOOOOOVE YOU 🙂
Justin’s Birthday wod as rx’d 11:22
Happy Birthday Justin!
JV’s Birffday WOD – 9:27 with 145#