7/30/14

*RESERVE YOUR SPOT TODAY’S CLASS

Every 2 Minutes On the Minute 5 Reps of Bench Press OR Weighted Push Ups OR Weighted Ring Dips for 5 Sets

Then………

Black/Blue/Grey WODs

As Many Rounds As Possible in 15 Minutes of:
5 Dumbbell Snatches, Alternating (70/50) (55/35) (40/20) (25/10)
10 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises)
15 WallBalls (20/14) (14/10) (10/6)

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
–  Michelle – 200# x 2 Deadlift
–  Abbie – 210# x 2 Deadlift
–  Teresa – 245# Deadlift
–  Eric – 550# x 2 Deadlift
–  Morgan – 125# Snatch
–  Megan F. – 305# Deadlift
–  Jon – 200# Snatch
–  Tony – 375# Back Squat
–  Shelley – 11th at the CrossFit Games!!!
–  Billy – 310# Front Squat

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2 Responses to 7/30/14

  1. Abbie says:

    This morning went better 🙂

    Bench press: 75-85#
    Metcon: 5 + 15 (40# dumbbell)

  2. Meghan says:

    Bench 105-115 bumped last set down to 110# for last 2 reps.

    Metcon rx- 7 rounds

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