9/23/14

*RESERVE YOUR SPOT TODAY’S CLASS

Black/Blue/Grey WODs

For Time:
500m Row
21 Deadlifts (225/155) (185/125) (135/95) (95/65)
21 GHD Sit-Ups (1/2 with Ab-Mat) (Ab-Mat Sit-Ups)
500m Row
15 Deadlifts (225/155) (185/125) (135/95) (95/65)
15 GHD Sit-Ups (1/2 with Ab-Mat) (Ab-Mat Sit-Ups)
500m Row
9 Deadlifts (225/155) (185/125) (135/95) (95/65)
9 GHD Sit-Ups (1/2 with Ab-Mat) (Ab-Mat Sit-Ups)

September “COOL” Board

***Make some goals for yourself for September

–  Mark – 285# Front Squat
–  Morgan – 155# Hang Clean
–  Meghan – 3rd Place MAT Games Women’s Rx
–  Jaime – 1st Place MAT Games Women’s Elite
–  Annette – 1st Place MAT Games Women’s Masters
–  Billy – 255# Overhead Squat
–  Pat – 345# Overhead Squat
–  Becky – 140# x 5 Front Squat
–  Kasey – 155# x 2 Front Squat
–  Angie – 1st Rope Climbs 
–  B.J. – 255# Power Clean
–  Becky – Legless Rope Climb
–  Angie M. – 1st Pull Up!!
–  Chrissi – 270# Deadlift
–  J.P. – 225# Snatch
–  Taryn – 1st Pull Up!!
–  Adam S. – 100 Unbroken Double Unders
–  Bob G. – 100 Unbroken Double Unders
–  Kady – 30 Unbroken Butterfly C2B PU’s
–  Kya – 1st Bar Muscle Up!!
–  Sheila – 125# Power Clean
–  Abbie – 100# Snatch
–  Mike – 115# Power Snatch
–  Jaime – 155# Snatch
–  Pat – 355# Snatch Balance
–  Kady – 200# Snatch Balance
–  Taryn – 75# Overhead Squat

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15 Responses to 9/23/14

  1. Abbie says:

    12:47 Rx

    Jaime I don’t know what workout you were doing but it looked intense!

  2. Mike says:

    13:14 RX’ed

  3. Meghan says:

    Going to admit a life rule I have adopted in the last few years. If Jaime is doing it, I should do it too.

    So I did “Princess Kong” which is King Kong based off of percentages of the RX weights that Jaime did.

    125# for the squat cleans
    Bar muscle ups (I know I know I will get a ring one within the month I promise!)
    235# for the deadlift
    5:47

    • Abbie says:

      This literally made me laugh out loud :D. I want to try Princess Kong! But that would mean I need to get a bar MU first…maybe Thursday 😉

  4. taylor says:

    15:40 rx
    tried running 400 after….quads too heavy, nearly tripped myself…dont ask.

  5. Jordanne says:

    Hey, guys – save me some dust today. I might need some preworkout 😀

    Love,

    Dyson Shark

  6. Bobby says:

    On 1/21/12 I completed King Kong Rx’d for the first time in 18:10. My goal was to complete it, and I was exstatic.

    Today I did a 20 minute AMRAP of King Kong. I completed 10 rounds + 2 reps. I had completed the workout 3 times by a little after 17:30 into the 20 minutes. I think CrossFit works 🙂

    My body is sufficiently beat up for the week, time to go find some bears with Kady…..

    http://youtu.be/-SK6gbhuEXQ

  7. Kady says:

    One of my goals is to do King Kong as RX’d which is what Jaime did it at today… I wanted to do it today, but as I was warming up I realized it just wasn’t going to happen. So I did what Bobby did, at the percentages of his 1 rep to the weight he used. My weights were 270# DL and 155# Squat Cleans. I got 5 or 6 rounds plus 1 deadlift in my 20 minute AMRAP.

    Then did today’s with pistols instead of deadliest, I didn’t look at the clock. Now my back is wrecked, should make for a fun day of flying tomorrow. It’ll all be worth it when we see that bear, right Bobby 😉

  8. Chrissi says:

    One word…WOWZA!!! Ok, maybe a few more 🙂

    You guys seriously amaze me! That’s why I love 515 so much. Amazing coaches that make me want to get better every day & an amazing family of people are why I’m in the best shape of my life & keep coming back for more. Great job everyone & thanks!

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