4/23/14

*RESERVE YOUR SPOT TODAY’S CLASS

Work up to a 3 Rep Max Back Squat

Then…….

Black/Blue/Grey WODs

“Diane”

For Time:
21 – 15 – 9
Deadlift (225/155) (155/105) (115/75) (75/45)
Handstand Push Ups (Ab-Mat Under Head) (Feet on Box)

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
–  JoJack – 195# Snatch
–  Annette – 125# Snatch
–  Jordanne – 110# Snatch
–  Kady – 165# Snatch

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8 Responses to 4/23/14

  1. Curtis Russell says:

    Awesome, Kady!

  2. Kady says:

    3 rep back squat: 215#
    Diane: 4:45 RX’d

  3. Todd says:

    265# on 3 rep max back squat. Good depth, but need to keep chest up.

    7:15 on Diane, as rx’d.

  4. Jordanne says:

    210# on back squats – 1 rm used to be 205#, not even sure what to say except ‘Thank you, 515’ 🙂

    Then, back to earth with Diane – 13:something with fatbar deadlifts, abmats, and finally, a box. C’est la Crossfit.

  5. Eddie Mrowka says:

    3 Rep Back Squat: 205# (a new PR)
    1 Rep Max Back Squat: 225# (a new PR)
    Diane – 12:47 w/ ab-mat HSPU’s

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