5/23/16

*RESERVE YOUR SPOT TODAY’S CLASS

Black/Blue/Grey WODs

On A 15 Min Clock

Part 1 – 9 Min AMRAP OF

  • 9 Snatches (95/75) (75/55) (55/35) 
  • 45 Double Unders (20 DU’s) (45 Singles)
  • 9 HR Push Ups (from Knees)

SCORE = Total Reps Completed

***Each Rep Is Worth 1 Point 

Part 2 – 6 Min Time Cap To Complete

2 Max Effort Snatch’s

*Key Rules To Note*

  • You get as many attempts as you want within the 6 mins
  • Every attempt made must be ASCENDING in load by at least 5 lbs
  • After your first attempt is made, the weight CAN’T be lowered (wherever, you start you must work up from there)
  • If you MISS a rep, you can re-attempt at the SAME weight
  • Only 2 misses allowed – after 2 misses, you’re done
  • The time cap is hit at the 15 minute mark (6 mins total for Part 2)

SCORE = Total Weight Of Your BEST 2 Completed Snatches

*If you are not comfortable with snatches, substitute cleans for both parts

May “COOL” Board

***Make some goals for yourself for May

–  Mark Ma. – 175# Snatch
–  Austin – 185# Snatch
–  Abby – 100# Snatch
–  Jodi P. – 75# Snatch
–  Alex – 170# Snatch
–  Jake – 135# Snatch
–  Scott – 135# Snatch
–  Mark Ma. – 240# Clean
–  Michelle – 215# Back Squat
–  Kati N. – 225# Back Squat
–  Shelly – 210# Back Squat
–  Wes – 310# Back Squat
–  Dana – 230# Back Squat
–  Riley – 250# Back Squat
–  Jodi P. – 145# Back Squat
–  Kristine – 210# Back Squat
–  Cory – 405# Back Squat
–  Angie P. – 120# Bench Press
–  Kira – 140# Bench Press
–  Jeffrey – 250# Bench Press
–  Jess – 120# Bench Press
–  Leann – 105# Bench Press
–  Scott – 225# Bench Press
–  Dustin – 265# Front Squat
–  Steve H. – 215# Front Squat
–  Shelly – 190# Front Squat
–  Mark Mc. – 250# Front Squat
–  Heidi – 240# Front Squat
–  Kira – 165# Front Squat
–  Kasey – 250# Front Squat
–  Kati – 225# Front Squat
–  Josh – 225# Front Squat
–  Jon – 350# Front Squat
–  Joe P. – 350# Front Squat
–  Wes – 260# Front Squat
–  Nicole – 195# Front Squat
–  Jodi P. – 135# Front Squat
–  Kacey – 145# Front Squat
–  Kevin P. – 300# Front Squat
–  Jake – 235# Front Squat
–  Wes – 11 Consecutive Ring Muscle Ups
–  Katie Y. – 125# Front Squat
–  Angie P. – 165# Front Squat
–  Laura L. – 190#Front Squat
–  Andrew J. – 290# Front Squat
–  Kira – 100# Squat Snatch
–  Ryan – 180# Squat Snatch
–  Ryan – 2 Consecutive Ring Muscle Ups
–  Emily – 1st Strict Ring Muscle Up
–  Laura R. – 1st Rope Climb
–  Scott – 1st Ring Muscle Up
–  Kasey – 440# Deadlift
–  Jacque – 85# Strict Press
–  Jim – 135# Strict Press
–  Emily – 100# Strict Press
–  Mike H. – 145# Power Snatch
–  Austin – 185# Power Snatch
–  Jodi P. – 75# Power Snatch
–  Tony – 215# Power Snatch
–  Kira – 107.5# Power Snatch
–  Justin V. – 205# Power Snatch
–  J. – 145# Power Snatch
–  Bob G. – 180# Power Snatch
–  Dana – 125# Power Snatch

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