2/10/14

*RESERVE YOUR SPOT TODAY’S CLASS

Find a 1 Rep Max Deadlift

Then……….

Black/Blue/Grey WODs

As Many Reps As Possible in 10 Minutes of:

300m Row
10 Overhead Squats (105/65) (75/45) (45/25)
300m Row
10 Overhead Squats (135/85) (105/65) (75/45)
300m Row
10 Overhead Squats (165/105) (135/85) (105/65)
300m Row
As Many Reps in Remaining Time of Overhead Squats (195/125) (165/105) (135/85)

February “COOL” Board

***Make some goals for yourself for February

–  Angie – 100# Snatch
–  Steve H. – 140# Snatch
–  Brian S. – 175# Snatch
–  Kevin – 190# Snatch
–  Aaron – 195# Snatch
–  Leann – 95# Snatch
–  Kady – 205# Front Squat
–  Steve T. – 205# Front Squat
–  JoAnn – 85# Front Squat
–  Eric – 305# Front Squat
–  Jordanne – 185# Front Squat
–  Angie – 125# Overhead Squat

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21 Responses to 2/10/14

  1. Leann says:

    ★☆★☆ CROSSFIT BOWLING NIGHT ★☆★☆

    This Saturday night, February 15 @ 7:30
    Warrior Lanes in Waukee

    I’m calling tomorrow night with a final head count so if you haven’t rsvp’d with me please let me know!

  2. Brad Hurst says:

    Today’s WOD

    405# Deadlift (5# PR from January!)

    Today’s Metcon:
    1200 m
    Finished last row at 9:30, took too long to get weights switched over to 195# to get a rep in. OHS unbroken through first 2 rounds of 105 and 135. For 165#, did a set of 7, then a set of 3.

  3. Bobby says:

    Deadlift – 535# (10# PR)
    http://www.youtube.com/watch?v=k8RcDb_wZfQ

    Metcon – 1200m + 23 OHS Rx’d

  4. Jaime says:

    Deadlift – 380# (5# PR 🙂 )

    Metcon – 1200m + 19 OHS Rx’d

  5. Kady says:

    Deadlift: 325# (20# PR :))
    Metcon: 1200m + 13 OHS RXd

  6. Todd says:

    Deadlift – 350# (no smiley face for me…30# off my best). I was all over the place this morning. Couldn’t find the sweet spot.

    Metcon (45#, 75#, 105#): 945m.

  7. Meghan says:

    245# DL setting a goal for 2x body weight (280#) by summer.
    Metcon 900m

    Nice job on all of the PRs so far today! Morning crew picking up HEAVY stuff:)

  8. Wes says:

    365# DL. 20#PR! Metcon=900m +1 rep at 165. Pretty happy about today’s stuff. 🙂

  9. Shelley says:

    So what was in the air at 515 today? ….. PRs everywhere. Sure glad I showed up to workout today.

    Deadlift- 250lbs (20# PR)

    Metcon – did the blue weights and got through 1200m, had 105 overhead, squatted and then ran out of time (darn)

  10. Leann says:

    I ♥ ohs!
    I was a little leary of this one given the rowing. I mean honestly, with these stubby limbs I’m just not meant to be a champion rower but the distance was short 🙂 Ended up at 900m plus 7 ohs at 105.

    Grandma back kept me at 195 dl… no pr but form is getting better.

  11. Jordanne says:

    PRs, PRs everywhere…

    305#dl (5# PR),900m + 1×105#. Not going to lie, the way my ohs have felt lately, it was a miracle I got that far.

  12. Eric says:

    DL 540, 20#PR

    Made it through 165 on OHS, still work In progress.

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