1/31/14

Find a 1 Rep Max Overhead Squat

Then……..

Black/Blue/Grey WODs

3 Rounds For Time of;
10 Snatches (135/95) (95/65) (65/45)
20 GHD Sit Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)

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
–  Tony – 295# Hang Clean
–  Nate – 300# Hang Clean & Jerk!!!
–  Lance – 310# Hang Power Clean
–  Craig – 1st Rope Climb
–  Claire – 110# Hang Clean & Jerk
–  Matt – 415# Deadlift
–  Aaron W. – 235# Hang Clean
–  Eric – 255# Squat Clean

This entry was posted in Videos, WOD. Bookmark the permalink.

13 Responses to 1/31/14

  1. Billy says:

    My weak lower back FAILs me again, so did:

    15 min AMRAP of:
    Sled Push 80ft @ 275# – 11+62′
    2 min Rest
    2 min Airdyne
    1 min Rest
    2 min Airdyne

  2. Jodi says:

    90# OHS today (10#PR) and I’d say it was fairly solid, unlike my 100# clean and jerk earlier in the week. (I don’t jerk, I just muscle the weight up.) I looked back in my notes from when I first started CrossFit and it said, “35# OHS, struggled with 45#”. Now, that’s fun! I can’t wait to see how much weight I’ll be able to throw around once I figure out the technique for all of these lifts. Watch out Annette! : )

  3. Brad Hurst says:

    235# overhead squat this morning, a 10# PR! Thanks to Bobby for coaching me on widening my hand placement and doing the split jerk lift off my shoulders.

    11:35 on the second workout. GHD’s are getting better, but snatches still need work.

  4. Annette says:

    OHS: 145#
    WOD as rx’d: 10:30

    Didn’t try for an OHS PR today… limited by my jerk and didn’t want to tweak something on the eve of the THROWDOWN! 😉 plus, I wanted to do the WOD with 30 95# snatches more.

    Excited for yoga @ 515!!

  5. Wes says:

    185# on OHS. 20# PR! I’ll take it. That’s 3 PRs this month. Have to give MAJOR props to the new WOD programming! 🙂 I really like the balance of strength and metcons. Can’t remember my time on the metcon, either 12:03 or 13:03. Just excited that I can throw 135# with snatches consistently now. Looking forward to the Throwdown tomorrow!

  6. Jordanne says:

    So today is Chinese New Year (thanks for reminding me, Becky), and according to tradition, today sets the tone for the year – look at all those PRs! Gong Xi Fa Cai, everyone!

    125# ohs – the last time I PR’d with this movement, it was 100#x3
    Wod – 20:00 rx’d (95# is psychological, dangit)

  7. Bobby says:

    Overhead Squat – 315# (15# PR and a looong time goal :))
    Metcon – 4:29 Rx’d

  8. Kady says:

    195# OHS

  9. Jaime says:

    OHS – 195#
    Metcon – 5:27 Rx’d

Leave a Reply

Your email address will not be published. Required fields are marked *