7/11/14

*RESERVE YOUR SPOT TODAY’S CLASS

Every Minute On the Minute 2 Power Cleans for 11 Minutes

Then……….

Black/Blue/Grey WODs

As Many Reps As Possible in 7 Minutes of:
15 Seconds of Pistols (Assisted) (Air Squats)
45 Seconds Rest

Then as soon as the 7th Minute is up

For Time:
1 Mile Run (1600m)

July “COOL” Board

***Make some goals for yourself for July

–  Kady – 245# Back Squat
–  Craig – 200# Bench Press
–  Melissa – 1st Rope Climb
–  Shelley – 175# Back Squat
–  Jordanne – 245# Back Squat
–  JoAnn – 60# Snatch
–  Sam – 435# Deadlift
–  Abbie – 70 Pull Ups in WOD
–  Afton – 1st Rope Climb
–  Kady – 205# Front Squat
–  J.V. – 270# Front Squat
–  Wes – Completed 30 Muscle Ups
–  Jordanne – 215# x 2 Front Squat
–  Chrissi – 49 Pull Ups in WOD
–  Walt – 1st Bar Muscle Up!
–  Adam S. – 1st Bar Muscle Up!
–  Annette – 1st Bar Muscle Up!
–  Angie – 1st Kipping Pull Up!
–  Mindy – 185# Power Clean
–  Mindy – 1st Muscle Up!!!

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6 Responses to 7/11/14

  1. Abbie says:

    Power clean: 90-105#
    WOD: 57 pistols/ 5:56 mile Rx’d

    Loved this workout! Had fun trying to keep up with JoJack 🙂 Enjoy the weekend everyone!

    • Mike says:

      Pistols looked awesome this morning! Like a pro. Good job!

    • Jess says:

      You were on fire!! That is so fast Abbie! Nice job 🙂

    • Chrissi says:

      Wowza! Great job, Abbie! I decided to sleep in & do this one at home. Good decision because my pistols were embarrassing 🙂 But 1st WOD doing them unassisted so I’ll take that as a win.

      95-100# cleans, 48 pistols, 7.31 mile (boo!)

  2. Jordanne says:

    That run killed me so hard I died to death…

    No idea how I managed it in under 8:00 after everything I’ve been doing/not doing, but I’ll take it. Maybe I could have been a little faster if I hadn’t been choking on Mr 5:01’s dust. Looking at you, Kyle 😀

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