6/28/12

Black/Blue/Grey WODs

Complete as many rounds as possible in 12 minutes of:
Push press, 12 reps (115/75) (75/55) (55/35)
12 Chest to bar pull-ups (Normal PU’s) (with Bands)
12 One-legged squats (Assisted) (24 Air Squats)

Post rounds completed to comments.



June “COOL” Board
***Make some goals for yourself for June

–  Annette – 240# Deadlift
–  Meghan – 260# Deadlift
–  Taylor – 235# Deadlift
–  Drew – 375# Deadlift
–  Justin V. – 160# Snatch
–  Howard – 1st WOD with handstand pushups (2 abmats)
–  Danielle – 1st WOD with handstand pushups (2 abmats)
–  Justin V. – 215# Clean & Jerk
–  Nate – 1st Muscle Up!!!
–  Lindsay – Lost 20 Pounds!
–  Loree – 1st Rope Climb!
–  Kelli – 1st Rope Climb!
–  Leann – 7:26 Mile
–  Michelle – Grace in 1:50
–  Jaime – Grace in 1:41
–  Jaime – Fran in 2:56
–  Jim – Fran in 8:44
–  Kady – Grace in 3:26
–  Justin P. – Grace in 2:48
–  Justin P. – 1st Muscle Up to Ring Handstand Push Up
–  Shelley – Fran in 6:28
–  Leann – 1st Kipping HSPU
–  Kelsey – 1st Kipping Pull Up (then did 3!)
–  Annette – Fran as Rx’d in 12:59
–  Taylor – 10:51 Jackie (4 min PR)

–  Bob J. – Handstand walk 22 feet

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10 Responses to 6/28/12

  1. taylor says:

    Today’s wod – 4 rounds + 1pp

    first wod with actual pistol squats, happy about that.

    Had to do kipping pullups, not strong enough for chest to bar yet.

  2. Justin says:

    Yesterday – Front squats (havent done heavy singles in a long time) – Got up to 240# – PR but still felt weak yesterday for some reason.

    Tabata DU – 30 (held 35 consistently until I messed up and dropped down to 31…then just decided to miscount and stop at 30 on last round, yay)

    Tabata Row – 8

    Really looking forward to taking on today’s WOD – but will have to hit it tomorrow

  3. Meghan says:

    Today’s WOD rxd – 3 rounds plus 6 pistols

    I would like to rename this WOD “No Shoes, No Shirt, Pistol Problems”, ended up having to do the pistols with no shoes and they were super ugly! Got the push press unbroken all 4 times though so I am super pumped about that!

  4. Michelle says:

    I haven’t posted much this week, here it goes…

    Tue “Sqt” as rx’d 3:28
    then did 5×3 dead-lift 215, 225, 235, 245, 255
    Ran the bleachers at Waukee w/ Meghan 10 for time 4:45
    came back in evening did 10 rds 12 pull-ups, 12 burpees 22:43-OUCH!!

    Wed Back-Squat 7×1 175, 185, 195, 205 (f) 205 (f) 205(f) 200(f)
    tabata DU’s 16
    tabata row 5
    2 mile run in 101 degrees- I survived 🙂

    Today’s WOD as rx’d 4 rounds + 6 pistols

  5. Jaime says:

    Today’s WOD as Rx’d – 6 rounds + 11 push press

  6. taylor says:

    Is today the day that Marty McFly arrives, when he traveled to the future?

  7. Ben says:

    today’s wod rx’d 5 rds plus 6 push presses.