*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
+
12:47 Rx
Jaime I don’t know what workout you were doing but it looked intense!
Nice time on today’s WOD. You are getting crazy good quickly!
Dang girl! Good work!
Nice work today, Abbie. You were flying.
This is what I did…
“King Kong”
3 RFT:
1 deadlift (455/315)
2 muscle ups
3 squat cleans (250/175)
4 handstand pushups
4:34
PR by 3 seconds…would have been a lot more, but I missed a squat clean in my last round
13:14 RX’ed
Nice job yourself, Sir!
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
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 😉
15:40 rx
tried running 400 after….quads too heavy, nearly tripped myself…dont ask.
Hey, guys – save me some dust today. I might need some preworkout 😀
Love,
Dyson Shark
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
Bobby, did you borrow Kady’s shorts?! Wow.
Only Bobby would turn King Kong into an AMRAP.
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 😉
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!