7/18/14

*RESERVE YOUR SPOT TODAY’S CLASS

Optional: Work up to a 1 Rep Max Squat Clean

Then……..

Black/Blue/Grey WODs

“Fran”
For Time:
21 – 15 – 9
Thrusters (95/65) (65/45) (45/35)
Pull-Ups (with Bands) (Ring Rows)

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!!!
–  Mindy – 180# Split Jerk
–  Jaime – 215# Split Jerk
–  Billy – 285# Split Jerk
–  Craig – 200# Split Jerk
–  Wes – 245# Split Jerk

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8 Responses to 7/18/14

  1. Kady says:

    So, Lindsay, did you PR your prego Fran time!?

  2. Todd says:

    Power clean: 200#
    Fran: 3:39

  3. Wes says:

    Fran: 4:23, shooting for low 4 but I’ll take the 30 sec PR. 🙂 Still feeling it 4 hours later…..

  4. Angie P says:

    First rx’ed Fran 13:53…it’s great being pushed to just keep going! Thanks Annette and Mark! Feels great…except my hands!

  5. Meghan says:

    Can’t find my old Fran time but I think it was around 5:30-5:40.

    Today got 4:50

  6. Eddie Mrowka says:

    185# Squat Clean

    New “Fran” PR by 8+ minutes — 7:46 (first Fran I did rx was 16 minutes and change I believe)

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