*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
Way to go, Shelley!! Congratulations!
Nice Shelley! Congrats!
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!
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!!!
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!