1/14/15

*RESERVE YOUR SPOT TODAY’S CLASS

Work up to a 3 Rep Max Bench Press OR Weighted Dip (work down in Bands) OR Weighted Push Up

Then………

Black/Blue/Grey WODs

4 Rounds of:
500m Row
Rest Exactly 2 minutes between rows
*Score = SLOWEST of the 4 row times

January “COOL” Board

***Make some goals for yourself for January

–  Shelly – 195# Back Squat
–  Abbie – 100# Hang Squat Snatch
–  Pete – 270# Back Squat
–  Megan H. – 155# Back Squat
–  Michelle – 185# Back Squat
–  Shelley – 190# Back Squat
–  Annette – 215# Back Squat
–  Aaron – 325# Back Squat
–  Abbie – 175# Back Squat
–  Raj – 245# Back Squat
–  Mark – 350# Back Squat
–  Teresa – 165# Back Squat
–  Kasey – 265# Back Squat
–  Beth – 185# Back Squat
–  Adora – 170# Back Squat
–  Jon – 415# Back Squat
–  Wes – 305# Back Squat
–  Jeff E. – 325# Back Squat
–  Jim M. –  355# Back Squat
–  Andrew J. – 315# Back Squat
–  Angie M. – 180# Back Squat
–  Josh R. –  255# Back Squat
–  Walt – 155# C&J
–  Andrew D. – 195# C&J
–  Brian S.  – 245# C&J
–  Aaron – 255# C&J
–  Shelley – 125# C&J
–  JoAnn – 80# C&J
–  Steve T. – 205# C&J
–  Eric – 265# C&J
–  Craig – 185# C&J
–  B.J. – 260# C&J
–  Andrew J. – 235# C&J
–  J.P. – 305# C&J
–  Sean B. – 265# C&J
–  Sean W. – 405# Back Squat
–  Angie – 150# C&J
–  Wes – 230# C&J
–  Curtis – 250# C&J
–  Chrissi – 120# C&J
–  Abbie – 130# C&J
–  Mike H. – 170# C&J
–  Andrew D. – 5 Consecutive MU’s
–  Jess – 170# Front Squat
–  Chrissi – 150# Front Squat
–  Michelle – 145# Front Squat
–  Megan H. – 135# Front Squat
–  Walt – 205# Front Squat
–  Shelley – 165# Front Squat
–  Aaron – 285# Front Squat
–  Annette – 185# Front Squat
–  Mark – 305# Front Squat
–  Julie – 100# Front Squat
–  Mitch – 255# Front Squat
–  Jon – 325# Front Squat
–  Steve T. – 205# Front Squat
–  John – 225# Front Squat
–  Craig – 200# Front Squat
–  Andrew J. – 260# Front Squat
–  Eric – 325# Front Squat
–  Beth – 160# Front Squat
–  Joe – 305# Front Squat
–  Jeff S. – 275# Front Squat
–  Angie M. – 155# Front Squat
–  Emily – 170# Front Squat
–  Sean W. – 325# Front Squat
–  Sheila – 130# Front Squat
–  Kacey – 105# Front Squat
–  Sean B. – 330# Front Squat

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

4 Responses to 1/14/15

  1. Mike H says:

    3 Rep Max Bench: 215#

    Metcon: Slowest 500M @ 1:45

  2. Kady says:

    Bench – 130# x 3

    Row – slowest 2:03.3

  3. T says:

    115×3; 120(2)

    Row- 2:03 couldn’t feel my legs afte the first two

  4. Bobby says:

    Aaron and I did EMOM alternating rounds 3 Bench Press/3 Weight Pull-Ups. Used 285# and 70#
    Then….
    Row – slowest 1:33.3 the horror

Leave a Reply

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