12/29/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a 2 Rep Max Snatch
*Reps do NOT need to be touch & go, but should not take more than a few breaths between reps

Then…….

Black/Blue/Grey WODs

For Time:
6 DBell Cleans (50/35) (40/25) (30/15) (20/10)
40′ DBell Walking Lunges (50/35) (40/25) (30/15) (20/12) (No Weight)
6 DBell Cleans
40′ DBell Walking Lunges
240′ Farmer’s Carry
6 DBell Cleans
40′ DBell Walking Lunges
6 DBell Cleans
40′ DBell Walking Lunges
12 Ground-to-Shoulder with D-Ball/Stone/Sandbag
6 DBell Cleans
40′ DBell Walking Lunges
6 DBell Cleans
40′ DBell Walking Lunges
2 Legless Rope Climbs (2 Rope Climbs) (6 x Progressions)
*20 Minute Time Cap

December “COOL” Board

***Make some goals for yourself for December

– Dan – 405# Deadlift
– V. – 130# Squat Clean
– Erik – 205# Push Press
– Nicole – 155# Push Press
– Shelley – 120# Push Press
– Annette – 121# Push Press
– Pete – 185# Push Press
– V. – 130# Push Press
– Justice – 85# Push Press
– Kelsey – 85# Push Press
– Chrissi – 165# x 4 Back Squat
– Shelly – 101# Hang Snatch
– Wes – 150# Hang Snatch
– Dana – 260# Back Squat
– Angie M. – 130# Hang Snatch
– Kacey – 100# Hang Snatch
– Nick B. – 185# Snatch
– Ben – 190# Snatch
– Kira – 135# Thruster
– Jim N. – 160# Thruster
– Annette – 125# Thruster
– Meghan – 140# Thruster
– Jess – 140# Thruster
– Ben – 235# Thruster
– Angie M. – 160# Thruster
– Rebecca – 1st Pegboard Climb to the top
– Natalie – 1st Pegboard Climb
– Abbie – 1st Pegboard Climb
– Jess – 1st Pegboard Climb
– Chris M. – 305# Front Squat
– Austin – 305# Front Squat
– Jess – 180# Front Squat
– Leann – 205# Back Squat
– Angie M. – 210# Front Squat
– Kelli – 1st Pull Up!
– Andrew D. – 265# Front Squat
– Jim N. – 190# Power Clean
– Cassie P. – 125# Front Squat
– Shelly – 102# Squat Snatch
– Steph – 125# Front Squat
– Heather – 125# Front Squat
– Dana – 225# Front Squat
– Sean B. – 305# Hang Power Clean
– Kira – 155# x 3 Hang Power Clean
– V. – 100 Consecutive Double Unders
– Shelly – 145# Clean & Jerk
– Bobby – 355# Squat Clean
– Mark Ma. – 245# Squat Clean
– Chris M. – 275# Squat Clean
– Maloch – 275# Squat Clean
– Kira – 160# Squat Clean
– Michelle – 120# Squat Clean
– Roni – 120# Squat Clean
– Kristine – 170# Squat Clean
– Jess – 165# Squat Clean
– Angie M. – 195# Squat Clean
– Jeffrey – 285# Squat Clean
– Todd N. – 165# Squat Clean
– Rebecca – 135# Squat Clean
– Kelli – 90# Squat Clean
– Ted – 215# Squat Clean
– Jake – 205# Squat Clean

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