12/22/15

*RESERVE YOUR SPOT TODAY’S CLASS

Black/Blue/Grey WODs

“Death By Snatches with a Twist”

–  Take approximately 50% of your 1 rep max snatch (round up to the nearest 5# to make easier).  Example – 200#/2 = 100#, round to 105#
–  If you do not know your 1RM you can work up to it quickly
–  You must perform 2 Snatches Every Minute On the Minute until cannot complete given weight for 2 reps in that minute
–  Your first weight will be the 50% of your 1RM
–  Every 3 Minutes you will continue to increase weight
–  If your max is <175# you will increase by 10# every 3 minutes
–  If your max is >175# you will increase by 20# every 3 minutes

December “COOL” Board

***Make some goals for yourself for December

–  Shelley – 105# Snatch
–  Jeff E. – 205# Snatch
–  Craig – 140# Snatch
–  Emily – 130# Snatch
–  Jeffrey – 185# Snatch
–  Shawn – 150# Snatch
–  Andrew J. – 175# Snatch
–  Jim M. – 205# Snatch
–  Jake – 125# Snatch
–  Sean B. – 215# Snatch
–  Kathleen – 110# Snatch
–  Jeffrey – 315# Pause Back Squat
–  Jess – 90# Squat Snatch
–  Andrew J. – 287.5# Front Squat
–  Jess – Strict Muscle Up!!
–  Kelsey – 1st Rope Climb
–  Kathleen – 1st Rope Climb
–  Sean B. – 285# Hang Power Clean
–  Wes – 215# Hang Power Clean
–  Andrew J. – 255# Hang Power Clean
–  Shelly – Legless Rope Climb
–  Justin E. – 1st Bar Muscle Up
–  Mark Ma. – 215# Hang Power Clean
–  Jim N. – 175# Hang Power Clean
–  Shawn – 200# Hang Power Clean
–  Jim M. – 250# Hang Power Clean
–  Pete – 185# Hang Power Clean
–  Jenny – 120# Hang Power Clean
–  Jodi P. – 100# Hang Power Clean
–  Amy – 100# Hang Power Clean
–  Kristine – 150#Hang Power Clean
–  Tyler – 200# Hang Power Clean
–  Megan – 145# Hang Power Clean
–  JoJack – 290# Hang Power Clean
–  Mike F. – 190# Hang Power Clean
–  Dustin – 1st Rope Climb
–  Chrissi – 100# Snatch
–  Scott – 115# Snatch
–  Mike H. – 215# Pause Front Squat
–  Chrissi – 145# Split Jerk
–  Kati N. – 200# Front Squat
–  Jeff E. – 245# Bench Press
–  Emily – 70# DBell Snatch
–  Jaime – 85# DBell Snatch
–  Allyson – 1st Bar Muscle Up!
–  Scott – 1st Bar Muscle Up!
–  Mike H. – 150# Snatch
–  Cory – 300# Bench Press

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