6/16/14

*RESERVE YOUR SPOT TODAY’S CLASS

Find a 20 Rep Max Back Squat (pick a weight you think you might get 15 times and go for broke)

Then………

Black/Blue/Grey WODs

8 Rounds For Time:
200m Sprint
Rest exactly 60 second between rounds

June “COOL” Board

***Make some goals for yourself for June

– Megan – 1st Rope Climb
– Andrea – 1st Rope Climb
– Michelle – 1st Rope Climb
– Megan F. – 165# Front Squat
– Eddie – 225# Front Squat
– Shelly – 45 C2B Pull Ups in WOD
– Stephanie – 45 Pull Ups in WOD
– Brad – 305# Front Squat
– Steve B. – 290# Front Squat
– Jordanne – 205# Front Squat

– JoJack – Deadlift 500# x 3
– Michelle – Deadlift 175# x 3
– Chrissi – 255# Deadlift
– Kati – Deadlift 250# x 3
– Pete – Deadlift 300# x 3
– Claire – Deadlift 215# x 3
– Brad – 170# Snatch
– Wes – 1st Bar Muscle Up!
– Bob – 1st Bar Muscle Up!
– Jacque – 120# Clean & Jerk
– Morgan – 150# Clean & Jerk

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5 Responses to 6/16/14

  1. Abbie says:

    Today’s WOD: 115#/11:33.

    Made the mistake of going lighter on squats at first with 105#, did 20 reps, then moved up to 115# and did 20 more. Then sprints. Also did Saturday’s crazy squat workout. Officially no feeling in my lower body. Ouch.

  2. Steve says:

    20 rep Backsquat: 225 lbs
    Running Part: 11:59

  3. Brad says:

    20 rep Backsquat: 255 lbs (Tried 225# first and that wasn’t bad. The 255# was my 2nd set of 20. Should have went heavier to start with.)

    Running: 12:13 (ran a 40-second pace for most 200’s, last few were faster.)

  4. Meghan says:

    Squats 135#

    8×200 sprints 11:26

  5. Jordanne says:

    Squats – 165#, sprints – 12:31

    Replace skating with running:
    http://rollerderp.tumblr.com/post/30325133379/when-im-skating

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