1/24/14

Every Minute On the Minute 1 HEAVY Front Squat for 10 Minutes

Then………

Black/Blue/Grey WODs

4 Rounds For Time of:
20 KB Swings (53/35) (35/26) (26/18)
60 Feet Walking Lunge Holding KB (53/35) (35/26) (26/18) (No Weight)
60 Feet Handstand Walk (20 Feet) (20 Marches) (20 Marches with Feet on Box)

January “COOL” Board

***Make some goals for yourself for January

–  Leann – 90# Snatch
–  J.P. – 300# Clean & Jerk
–  Tony – 285# Clean & Jerk
–  Cory – 400# Back Squat
–  Brad – 165# Snatch
–  Jordanne – 100# Snatch
–  Stephanie – 1st Pull Up!!
–  Beth – 1st Bar Muscle Up!!!
–  Stephanie – 43 Consecutive Double Unders
–  Eric – 3 Consecutive Muscle Ups
–  Steve H. – 30 MU’s in WOD
–  Tony – 300# Split Jerk!
–  Sheila – 30 Consecutive Double Unders
–  Kady – 210# Split Jerk
–  Steve T. – 200# Split Jerk
–  Brian S. – 255# Split Jerk
–  Aaron – 255# Split Jerk
–  Billy – 265# Split Jerk
–  Wes – 225# Split Jerk
–  Josh – 205# Split Jerk
–  Steve H. – 195# Split Jerk
–  Jaime – 20 Consecutive Butterfly C2B Pull Ups
–  Beth – 145# Split Jerk
–  Adam P. – One Bobby
–  Julie – 1st C2B Pull Up
–  Jonathon – 1st Bar Muscle Up!
–  Brad – 400# Deadlift
–  Pete – 1st Bar Muscle Up!!
–  Emily – 300# Deadlift
–  Eric – 405# Back Squat
–  Meredith – 12 Consecutive Double Unders
–  Jacque – 180# Deadlift (1st official PR)
–  Pete – 315# Deadlift
–  Wes – 150# Snatch

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14 Responses to 1/24/14

  1. Todd says:

    EMOM Front Squat for 10 min.: 225# for all 10.

    Death by Sprint: 8+7.

  2. Kady says:

    EMOM: 185#
    Then used 53# for the WOD: 11:59

  3. Annette says:

    EMOM: 155# / 160# for last one 🙂

    WOD w/ 35# KB and Handstand marches: 14:43

    …. thought that one might never end > Soooo GLAD Kady & Meghan helped me figure out the marches, the first round was a DISASTER and it took me until the fourth to string 4 in a row.

    Did y’all see the lightbulb? Ha ….NOW I get it. 😉

  4. Jaime says:

    EMOM Front Squats – 200# for all 10
    WOD w/ 53# – 11:40

  5. Jaime says:

    I was just looking back at some stuff on the website and came across this…:)
    http://www.crossfit515.com/2013/01/27/everything-looks-cooler-in-slow-motion/
    Wow, that was a year ago already!

  6. Justin says:

    Made up Wednesdays Power Snatch and Wallball/Snatch

    Did not feel strong, powerful nor quick today. Worked with what I had today and made the best of it. All you can do.

    155#

    7 rounds + 2 wall balls (dropped down and used 125# for snatch)

  7. Jordanne says:

    EMOM – 155×3, 165×2, 170×2, 175×2 (missed 1x)

    Wod w/35# & 30s handstand holds – 13:06

    I watched the video this morning and failed to make the connection that marches would have made more sense to me facing the wall -_-

    • Jordanne says:

      The last time I logged a front squat, it was in the 150/160# range and it almost killed me… today they just felt ‘right’ ^_^

  8. Bobby says:

    Front Squats – 325# across
    Metcon – 9:14 (70#)

  9. Leann says:

    ★★Location change★★

    Bowling night will now be at Warrior Lanes in Waukee

    Everything else remains the same:
    Saturday, February 15, 2014 @ 7:30pm

    All welcome!
    Please let me know you’re coming if you haven’t already!

  10. Kady says:

    Bobby and I will be there 🙂

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