4/22/14

*RESERVE YOUR SPOT TODAY’S CLASS

Work up to a 1 Rep Max Snatch

Then…….

Black/Blue/Grey WODs

For Time:
200m Run
5 Snatches (Approximately 70% of 1RM)
400m Run
10 Snatches (Approximately 70% of 1RM)
800m Run
20 Snatches (Approximately 70% of 1RM)

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
–  Tony – 270# Power Clean
–  Abbie – 1st Toes-to-Bar
–  Eric – 265# Power Clean
–  Pete – 185#Power Clean
–  Ryan – 1st Muscle Up!!!
–  Todd – 200# Power Clean
–  Josh – 145# x 2 Snatch
–  Sheila – 80# x 2 Snatch
–  Brandie – 125# x 2 Snatch
–  Eddie – 1st Bar Muscle Up!!
–  Steve Harms – 7 Consecutive Bar Muscle Ups
–  Tara – Strict Handstand Push Up
–  Abbie – Pistol Squat

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5 Responses to 4/22/14

  1. Annette says:

    Way to go, Shelley!! Congratulations!

  2. Todd says:

    Nice Shelley! Congrats!

  3. Shelley says:

    Thanks! Sure feeling every bit my age today day though. A rest day was much needed. Excited (and surprised) to be going back to The Games again this year. Now it’s your turn to shine Jaime, Bobby and Kady!

    • Eddie Mrowka says:

      Congratulations Shelley! Sooooo cool to see you go from 17th to 6th place and make the GAMES!! On a side note, The CrossFit Games gave you a little love on Twitter by favoriting a tweet I wrote about you. It was cool to see them acknowledge all your hard work!!!

  4. Meghan says:

    You continue to amaze me year after year! Great job Shelley, so proud of you as always.

    Today-
    Snatch: 105# thanks for the tips Billy, Bobby, and Jaime. Hoping to nail my old PR of 115# next time and shoot for 120# as my new goal.

    And of course try to keep up with Annette, nice job on snatches today you CRAZY strong lady!

    Metcon- 10:44 (85#) yay running!

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