2/15/13

Black/Blue/Grey WODs

Seven rounds for time of:
Push jerk, 7 reps (155/105) (105/75) (75/45)
7 Chest to bar pull-ups (Chin-over-Bar) (with Bands)
7 Burpees

Scott Panchik 6:00, Julie Foucher 6:43 (105lb PJ). Post time to comments.

Or……..

PreThrowdown WOD

For Time:
500m Row
Then
4 Rounds:
4 Chest-to-Bar Pull-Ups (Chin-over-Bar) (with Bands)
8 Push Ups (from Knees)
12 Ab-Mat Sit-Ups
16 Box Jumps (24/20) (20/12) (12/8)
Then
100 Double Unders (200 Singles)

This picture says everything I think about scales……which is nothing.
Unless it is measuring the weights that you are throwing overhead 😉

Scale

February “COOL” Board

***Make some goals for yourself for February

–  Tony the TIGER – 335# Back Squat
–  Sheila – 90# Clean
–  Melissa – Entire WOD with 20″ Box (90 jumps)
–  Jordanne & Linda – Completed Crazy KB Snatch Challenge
–  Michelle – 130# Snatch
–  Kady – 135# Power Snatch
–  Jaime – King Kong as Rx’d in 6:05
–  Lindsay – 6 Consecutive Muscle Ups
–  Billy – 15 Consecutive Muscle Ups
–  Nate – King Kong as Rx’d in 7:50
–  Tony the TIGER – 500# Deadlift!!!
–  Nate the GREAT – 290# Bench Press
–  Karla – 1st Rope Climb!
–  Kady – 185# Power Clean
–  Leann – 50 Consecutive Double Unders
–  Steve H. – 30″ Box Jumps
–  J.P. – King Kong as Rx’d in 7:40
–  Brian – 205# Squat Clean
–  J.V. – 5 Consecutive Muscle Ups
–  Brandon D. – 1st Muscle Up!!
–  Tony the TIGER – 250# Power Clean
–  Z Spot – 5 Strict Handstand Push Ups
–  Michelle – 175# Clean & Jerk
–  Pat – 305# Power Clean & Push Jerk (warm up…)
–  Nate – 285# Power Clean
–  Doug – 30″ Box Jumps
–  Melissa – Handstand Push Ups to 1 ab-mat
–  John – 500m Row in 1:23.1
–  Brandon – Ring Muscle Up to Handstand Push Up!
–  Van – 320# Split Jerk
–  Billy – 225# Overhead Squat
–  Jeff S. – Nasty Girls Rx’d
–  Curtis – 210# Split Jerk
–  Wes – 2 MU’s in WOD
–  Jeff S. – 6 Consecutive Muscle Ups
–  Annette – 150# Power Clean
–  Aaron – 230# Power Clean
–  Van – 200# Snatch

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One Response to 2/15/13

  1. Kady says:

    I don’t think I’ve really posted since I’ve been back, guess I’ll start now 🙂

    Pre-Throwdown WOD as rx’d 8:37

    Excited for Throwdown 2.0 tomorrow!

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