7/21/14

*RESERVE YOUR SPOT TODAY’S CLASS

Work up to a 2 Rep Max Deadlift

Then……..

Black/Blue/Grey WODs

For Time:
10 – 9 – 8 – 7 – 6 – 5 -4 – 3 – 2 – 1
Hang Cleans (155/105) (115/75) (75/45)
Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises)
Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) 

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
–  Eddie – 200# Squat Clean
–  Angie – Fran as Rx’d!
–  Jon – 290# Squat Clean
–  Sean B. – 265# Squat Clean
–  Cory – 300# Squat Clean
–  J.P. – 325# Squat Clean

This entry was posted in Videos, WOD. Bookmark the permalink.

15 Responses to 7/21/14

  1. Abbie says:

    Dead lift: 210# x 2 (60# PR!)
    Metcon: 16:57 not Rx, 85# hang clean and used abmat for HSPU

    Good luck, Shelley! So excited to watch tomorrow!

  2. Bobby says:

    Deadlift- 285… wasn’t feeling them today, but then again I never feel like deadlifting 😉

    Metcon: 10:13 RX’d

  3. Jordanne says:

    #hacked 😀

  4. Meghan says:

    Deadlift 255#

    Metcon w/ abmat for HSPU- 14:45

    GOOD LUCK SHELLEY!

  5. Todd says:

    Deadlift: 345#
    Metcon: 19:19 (145# for hang cleans).

    I’m with Megs: GOOD LUCK SHELLEY!

    • Annette says:

      Me, too! Can’t wait to watch & cheer on SHELLEY tomorrow. 🙂

      Deadlift: 265# x2
      No metcon. Grumpy shoulder. Needs rest. {sad face}

      Good thing I’ll have something to do … watch Crossfit!

  6. Shelley says:

    Just finished the athlete briefing …… I’m officially nervous and ready to get started tomorrow. Thanks for all the positive thoughts!

  7. Leann says:

    We’re all cheering for you Shelley! Have fun 🙂

  8. Eddie Mrowka says:

    New 2-rep PR – 295#

    28:46 with 135# hang cleans and HSPU’s w/ab-mat.

    Signs it was one of the toughest WOD’s ever:
    1) You sweat the most you’ve ever sweat before since the days of brutal soccer practices.
    2) You sweat so much you literally sweat thru your Inov-8’s
    3) You sweat so much that it is pouring onto your ab-mat and when you finish the workout you see that an actual puddle of sweat developed on the 10# weight beneath it

Leave a Reply

Your email address will not be published. Required fields are marked *