6/23/14

*RESERVE YOUR SPOT TODAY’S CLASS

Every 2 Minutes On the Minute 7 Back Squats for 5 Sets

Then……..

Black/Blue/Grey WODs

As Many Reps As Possible in 12 Minute of:
12 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises)
12 Hand Release Push Ups (from Knees)
12 Pistol Squats, Alternating (Assisted) (24 Air Squats)


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
–  Abbie – 85# Snatch
–  JoJack –  200# Snatch
–  J.P. – 205# Snatch
–  Eric – 200# Snatch
–  Dan S. – 1st Muscle Up!
–  Andrew D. – 1st Muscle Up!
–  JoJack – 245# Overhead Squat
–  Abbie – 110# Overhead Squat
–  Kady – 215# Overhead Squat

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7 Responses to 6/23/14

  1. Abbie says:

    Back squat 7x for 5 sets: 105#
    WOD: 3 + 24 Rx’d
    515 Endurance workout #2 this week: 5K in 22:55

  2. Kady says:

    5 sets of 7 back squats: 175#-185#

    12 minute amrap: rx’d 7 rounds + 2 ttb

  3. Mike says:

    Took a rest day today. Was feeling pretty beat up after all those dead lifts Saturday, my 2nd endurance run yesterday (5K @ 24:44), and then an hour of practicing my handstands while Meghan and I rocked out to some Cher.

    • Meghan says:

      I didn’t think it was possible to make 515 a better place then I turned Cher on and it happened!

      Fun Sunday working on some squats, jerks, and weighted pullups.

  4. Meghan says:

    5k with Abbie and Fisher on Saturday 23:30- Abbie is fast!

    Back squats today- 125#(x2)-135# (x3)

    AMRAP rx- 5+1 TTB

  5. Eric says:

    5k on Saturday 22:50. Note: if you ran the raccoon river trail and completed a full lap it is a little over 5k. Confirmed with mapmyrun app. Go to http://www.iowaremembers.com and you can see the chip timed route. 🙂

    Today’s Squat EMOM all by 7; 2x 305; 2×315, 1×325

    Metcon 6 rounds plus 4, pistols with green band. Felt like I could do a pukie after the squats.

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