4/9/14

*RESERVE YOUR SPOT TODAY’S CLASS

Work up to a 5 Rep Max Shoulders-to-Overhead

Then……..

Black/Blue/Grey WODs

For Time:
21 – 15 – 9
Shoulders-to-Overhead (About 70% of 5 RM)
Burpees
Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises)

April “COOL” Board

***Make some goals for yourself for April

–  Abbie – 1st Rope Climb
–  Mel – 1st Rope Climb
–  Craig – 4 Rope Climbs in WOD
–  Emily – 3 Consecutive Muscle Ups
–  Karla – 50 Double Unders
–  Shelly – Strict Pull Up
–  Eric – 410# Back Squat
–  Eric – 550# Deadlift
–  Jonathon – 1st Muscle Up!!!
–  Shelly – 100# C&J
–  Beth – 145# C&J
–  Josh – 195# C&J
–  Steve B. – 235# C&J
–  Eric – 260# C&J
–  JoJack – 1:23 500m Row
–  Curtis – 235# C&J
–  Cory – 245# C&J
–  Eddie – 170# C&J
–  Emily – Strict Muscle Up
–  Brandie – 185# Power Clean
–  Andrew – 235# Power Clean
–  Tara – 85# Power Clean
–  Steve H. – 185# Power Clean
–  Riley – 160# Power Clean

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4 Responses to 4/9/14

  1. Meghan says:

    5x 115# and 3×125 ( that is code for failed on the 4th but I was happy to get three at 125#)

    Metcon w/ 85# 9:46

    Annette got me by 1 sec…rematch?

  2. Eddie Mrowka says:

    3 reps at 155# then failed. Dropped to 135# for 5 reps. Tried again at 145# and got 3 reps then failed.

    Metcon w/ 95# – 14:41

  3. Kady says:

    5 rep shoulder to overhead: 165#
    Metcon with 115#: 10:45

  4. Jaime says:

    5 rep shoulder to overhead: 175#
    Metcon with 125#: 9:57

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