1/16/13

Black/Blue/Grey WODs

For time:
30 Handstand push-ups (Ab-Mat Under Head) (Feet on Box)
40 Pull-ups (with Band) (Ring Rows)
50 Kettlebell swings (53/35) (35/26) (26/18)
60 Sit-ups (Ab-Mat)
70 Burpees

Neal Maddox 8:15. Post time to comments.

January “COOL” Board

***Make some goals for yourself for January

–  Michelle – 170# Split Jerk
–  Jaime – 200# Front Squat
–  Curtis – 195# Power Clean
–  Jared – 3:54 Fran
–  Annette – 5:59 Fran
–  Adam P. – 3:08 Fran
–  Leann – 6:48 Fran
–  Justin P. – 3:17 Fran
–  Todd F. – 3:46 Fran
–  Jodi – Fran as Rx’d
–  Van – 3:26 Fran
–  Aaron – 1st Muscle Up!
–  Devin – 1st Muscle Up!
–  Lindsay – 160# Power Clean
–  Kady – 175# Squat Clean
–  Cassie – Kicked A$$
–  Tony the Tiger – 265# Split Jerk
–  Jess – 115# Clean
–  Mindy – 165# Split Clean
–  Brandie – 180# Power Clean
–  Justin P. – 275# Power Clean
–  Van – 305# Squat Clean
–  Jim – 175# Power Clean
–  Ben K. – 275# Power Clean
–  Billy – 240# Power Clean
–  Drew – 185# Split Jerk
–  Kaylee – 1st Pull Up!!
–  Billy – 185# Squat Snatch
–  Pat – 235# Power Snatch
–  Nate – 210# Snatch
–  Kady – 4 Consecutive Muscle Ups
–  Jim – 32 Consecutive Pull Ups
–  Annette – 280# Deadlift (2 x Bodyweight!)
–  Danielle – 235# Deadlift
–  Ben K. – 445# Deadlift
–  J*Dawg – 145# Power Snatch
–  Nate – 290# Split Jerk
–  Eddie – 1st Rope Climb!
–  Steve H. – 1st Muscle Up!!
–  Lance – 375# Front Squat

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10 Responses to 1/16/13

  1. Curtis Russell says:

    Thatta boy, Steve!!!

  2. Leann says:

    Spread the word…
    ***Crossfit Basketball Night***
    Saturday, February 9th @ 7PM
    Iowa Energy vs. Fort Wayne

    There will be a sign up sheet at the gym if you’re interested in going
    Justin’s Rotary Club is selling tix for $16. Half goes to fight polio.

  3. Todd says:

    Way to go Steve on your muscle up!

    Today’s wod, as rx’d: 14:40.

  4. Justin says:

    Haven’t posted in a while…training has been kind of sporadic as of late.

    Last night front squats EMOM 10×1 @ 225# (sets 1-3); 235# (sets 4-10)

    2008 CrossFit Games Deadlift Burpee WOD
    5 rounds:
    5 deadlifts (275#)
    10 Burpees

    This is still the single most painful and terrifying CF workout, in my opinion. So simple…so terrible. First PR on a metcon in a while so despite the headache and lung burn that lasted for a couple hours after I was done, I was glad I did it.
    1/15/13 – 3:17 (first time officially RXd, setting the bar on the ground after the last deadlift, rather than dropping from the top)
    9/3/12 – 3:36
    8/10/11 – 3:44
    10/22/10 – 4:24

  5. Tiffany Kragnes says:

    Todays WOD: First time for HSPU’s (with abmat……they were ugly but got ‘er done), 20:11. Slowly working my way up!

  6. Lauren says:

    Today’s Wod Rx’d 14:01. Sadly HSPU took almost 6mins :p One day hopefully sooner than later I will get them down! Nice work to everyone on the “Cool Board”. LUV all the amazing was going on!

  7. Lauren says:

    That was amazingness! Darn auto correct 😉

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