10/31/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a 1 Rep Max Hang Power Clean

Then……..

Black/Blue/Grey WOD

As Many Reps As Possible in 13 Minutes of:
10 Deadlifts (225/155) (other weights posted on whiteboard)
5 Ring Muscle-Ups (Bar Muscle Ups) (5 Ring Pull-Ups AND 5 Ring Dips) (Pull-Ups & Dips with Bands) (Ring Rows, Hands on Box)
10 Deadlifts (255/175)
5 Ring Muscle-Ups
10 Deadlifts (285/195)
5 Ring Muscle-Ups
10 Deadlifts (315/215)
5 Ring Muscle-Ups
10 Deadlifts (345/235)
5 Ring Muscle-Ups
10 Deadlifts (375/255)
As Many Ring Muscle-Ups As Possible in Remaining Time

October “COOL” Board

***Make some goals for yourself for October

– Troy – 255# Front Squat
– Dan – 240# Front Squat
– Kasey – 255# Front Squat
– Kira – 180# Front Squat
– Roni – 145# Front Squat
– Dana – 220# Front Squat
– Justice – 130# Front Squat
– Kelli – 1st Rope Climb
– Pete – 280# Front Squat
– Erik – 175# Thruster
– Nicole – 155# Thruster
– Steve L. – 225# Thruster
– Annette – 125# Thruster
– V. – 130# Thruster
– Meghan – 135# Thruster
– Jodi P. – 1st Pull Up!
– Natalie – 120# Thruster
– Claire – 125# Thruster
– Mike H. – 165# Squat Snatch
– Brian S. – 120 Consecutive Double Unders
– V. – 77 Consecutive Double Unders
– Jess – 107.5# Squat Snatch
– Atlas – 18# Deadlift
– Alex – 190# Squat Snatch
– Ashley – 105# Squat Snatch
– Dustin – 195# Squat Snatch
– Christina – 80# Squat Snatch
– Scott – 155# Squat Snatch
– Jodi P. – 110# Clean
– V. – 130# Clean
– Christina – 120# Clean & Jerk
– Kasey – 235# Bench Press

– Roni – 145# Back Squat
– Ayah – 1st Pull Up!
– Justice – 80# Hang Snatch
– V. – 95# Hang Snatch
– Ted – 325# Back Squat
– Erik – 200# Push Jerk
– Nicole – 175# Push Jerk
– Kira – 155# Push Jerk
– Shelley – 125# Push Jerk
– Annette – 145# Push Jerk
– Nick D. – 325# Push Jerk
– Angie M. – 180# Push Jerk
– V. – 145# Push Jerk

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