10/26/16

*RESERVE YOUR SPOT TODAY’S CLASS.

Every 3 Minutes Complete 5 Pause Back Squats (3-5 seconds) for 5 Sets

Then…….

Black/Blue/Grey WODs

Complete 1 of the 2 Metcons, Not Both

#1
For Time:
30 Push Press (115/75) (75/45) (45/35)
30 Chest-to-Bar Pull-Ups (Pull-Ups) (with Bands) (Ring Rows)
30 Hang Squat Cleans (115/75) (75/45) (45/35)
30 Chest-to-Bar Pull-Ups (Pull-Ups) (with Bands) (Ring Rows)
30 Overhead Squats (115/75) (75/45) (45/35)

#2
For Time:
250m Row
15 KB Swings (70/53) (53/35) (35/26) (26/18)
25 Burpees
15 KB Swings
250m Row

October “COOL” Board

***Make some goals for yourself for October

–  Roni – 85# Squat Clean
–  Jason – 165# Squat Clean
–  Shelly – 137.5# Squat Clean
–  Mark Mc. – 195# Squat Clean
–  Dan – 205# Squat Clean
–  Kevin P. – 255# Squat Clean
–  Nick F. – 175# Squat Clean
–  Austin – 255# Squat Clean
–  Andrew D. – 235# Squat Clean
–  Kira – 150# Squat Clean
–  Kati – 170# Squat Clean
–  Shirley – 70# Squat Clean
–  Riley – 215# Squat Clean
–  Jess – 150# Squat Clean
–  Alex – 235# Squat Clean
–  Sean W. – 265# Squat Clean
–  Angie M. – 170# Squat Clean
–  Meghan – 160# Squat Clean
–  Heidi – 200# Squat Clean
–  Annette – 160# Power Clean
–  Shirley – 75# Power Clean
–  Ben – 225# Power Clean
–  Jodi P. – 105# Power Clean
–  Angie M. – 180# Power Clean
–  Allyson – 170# Power Clean
–  Morgan – 175# Power Clean
–  Ashley – 130# Power Clean
–  Scott – 200# Power Clean
–  Katie Y. – 115# Power Clean
–  Justin P. – 195# Power Clean
–  Kevin P. – 235# Power Clean
–  Ted – 185# Power Clean
–  Michelle – 175# Front Squat
–  Erik – 195# Front Squat
–  Dan – 225# Front Squat
–  Austin – 300# Front Squat
–  Ana – 115# Front Squat
–  Pete – 250# Front Squat
–  Ben – 275# Front Squat
–  Sean W. – 350# Front Squat
–  Kady – 215# Power Clean
–  Allyson – 130# Snatch
–  Steve L. – 1st Bar Muscle Up
–  Kevin P. – 205# Thruster
–  Kira – 130# Thruster
–  Jim N. – 155# Thruster
–  Claire – 120# Thruster
–  Shelly – 235# Deadlift
–  Adam P. – 200 Consecutive Double Unders
–  Pete – 62 Consecutive Double Unders
–  Meghan – 122 Consecutive Double Unders
–  Dustin – 170# Snatch
–  Jim N. – 135# Snatch
–  Mitch – 160# Snatch
–  Ben – 165# Snatch
–  Laura L. – 2nd Place Fall Brawl
–  Amy – 145# Front Squat
–  Steve H. – 225# Front Squat
–  Ayah – 100# Front Squat
–  Angie P. – 175# Front Squat
–  Jim N. – 195# Front Squat
–  Shirley – 90# Front Squat
–  Nicki – 125# Front Squat
–  Jess – 175# Front Squat
–  Jen – 100# Front Squat
–  Wes – 255# Front Squat
–  Ben – 290# Front Squat
–  Christina – 115# Front Squat
–  Justin P. – 255# Front Squat
–  Riley – 255# Front Squat
–  Kacey – 160# Front Squat
–  Katie Y. – 130# Front Squat
–  Kira – 145# Split Jerk
–  Rene – 195# Push Press
–  Jordyn – 85# Split Jerk
–  Angie M. – 155# Thruster
–  Ashley – 105# Thruster
–  Alex – 227.5# Clean & Jerk
–  Ayah – 10 Rope Climbs
–  Courtney – 95# Thruster

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