4/28/14

*RESERVE YOUR SPOT TODAY’S CLASS

Work up to a 1 Rep Max Snatch Balance

*Work up to a Heavy Overhead Squat if not comfortable with movement

Then………

Black/Blue/Grey WODs

For Time:
Max Effort 1 Mile Run (1600m) or 2000m Row

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
–  Jonathan – 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
–  Eddie – 225# Back Squat
–  Sean B. – 1st Bar Muscle Up!!
–  Abbie – 31″ Box Jump
–  J.P. – 277.5# Thruster
–  Jaime – 165# Thruster
–  Meghan – 125# Thruster

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10 Responses to 4/28/14

  1. Abbie K. says:

    Mile run: 5:58. My husband told me I could probably do it in 6, no less. Made him eat his words 🙂

  2. Kady says:

    ^That’s awesome, Abbie!! 🙂

  3. Abbie K. says:

    Thanks, Kady!

  4. Annette says:

    Oops! I stole someone’s sweatshirt this morning. 🙁 It’s the 515 zip front sweatshirt in size large. I got home and mine was hanging on the back of the chair.

    I’ll bring it back tomorrow!!

    And nice work, Abbie! Holy Smokes That’s Speeeedy!!

  5. Meghan says:

    Snatch Balance- 125#

    Mile Run- 6:05 that is 15 seconds off my PR time, but with zero pain in my ankle and achilles I am so happy to be running again and the goal for this summer is a 5:30 mile. For some reason I have just always wanted to run it in that time. Good race this morning with the 7:30 crew!

  6. Jaime says:

    Snatch balance – 175#
    Mile run – 6:01

  7. Mike H says:

    OH Squat – 145#
    Mile run – 6:55

    I really could have used Abbie as my rabbit this morning. I’ll keep that in mind for next time. Good job Abbie!

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