Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Rich Froning Jr.: 310lb OHS, 325lb FS, 395lb BS.
Post loads to comments.

Instead of Cool Questions, this month everyone is going to pick a goal for themselves and post it on the message board.  Then anyone that achieves their goal can post their accomplishment on the board, hopefully you will let me videotape (and I can post the video), and I will then post your name and your accomplishment on our “Cool Board” at the bottom of the post each day.  Goals should be difficult but hopefully achievable!


– Erica Stone:  First Kipping Pull-Up without a Band!

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24 Responses to 12/1/10

  1. Bobby says:

    B. Noyce – 3 Goals for December
    1. Overhead Squat 1 RM – 225 lb. (current 3RM PR 205)
    2. Consecutive Ring Muscle Ups – 10 (current PR 7)
    3. Max Handstand Push Ups – 21 (current PR 16)

  2. Andi says:

    Fantastic job, Erica!!! I have yet to get my first. Perhaps that should be my goal when I come back 😉

  3. Shelley says:

    I’m not quite as ambitious as Bobby (but then who is?).
    My goal for December is :
    Double digit max DU’s ( current PR is 8)

  4. Bart says:

    Well I would say my goal for December would be to just be able to do OH Squats but that doesn’t seem too ambitious. Looking to hit 185lbs for 1RM this month.

  5. Brian says:

    OHS 210 (PR)
    FS 260 (PR)
    Back Squat 300. previous max

    Nice work AM classes. We had a lot of PRs this morning and hopefully more to come through out the day!

  6. Lindsay says:

    Goals for December:
    1. Two consecutive muscle ups
    2. Strict HSPU

  7. Lindsay says:

    Today’s wod:
    OHS 115 – PR by 5
    FS 140 – PR by 5
    BS 150 – old PR

  8. Brian says:

    Goals For this month
    One muscle up with a 15 pound vest. Currently at 7.5
    15 consective butterflys! Currently at 5.

  9. Deb says:

    My goal is do a freaking kipping pullup. I’m over the bands. =)

    • Shelley says:

      You do realize that once they see you do a “freaking” kipping pull up, they don’t let you go back to the band 🙁
      So yes, you will be over the bands….. forever!!

  10. teague says:

    Goals before tech school

    1. complete a muscle up
    2. jackie in sub 8
    3. complete fran, never attempted
    4. do annie, never attempted
    5. 1RM bicept curl over 115 🙂

  11. Adam says:

    OHS 45 – still lacking shoulder flexibility
    FS 245
    BS 305 (PR by 5)

  12. Jim Noyce says:

    December Goals:

    50 consecutive DU’s (current PR is 13)
    learn kipping pull-ups

  13. Jaime says:

    Hmm goals, how bout walk without crutches? I know it doesn’t seem too ambitious…but then again it is something I couldn’t do at all in the month of November!!
    Ok for real (based on the very limited number of things I’ll be able to work on – but it will beat sitting on the couch 🙂 ) –
    1. Bench Press 1RM 120 (current 2RM PR 105)
    2. 15 Ring Dips (I think current PR is 10)

  14. Jen says:

    My goal for this month is 10 consecutive pullups. My current max is 3, so maybe 5 is more realistic. 🙂 May try for one full ROM ring dip, too!

  15. Jeremy Yoder says:

    My December goal is to drag 215 lbs up that stupid 15ft rope for the first time…..

  16. Susan Katelman says:

    December Goals:
    To make it 4x per week when I am town
    Move down to smaller band on PU’s
    Continue to work on proper form.
    Foundation, foundation, foundation!!

  17. Pingback: 3/17/11 | CrossFit 515, CrossFit Des Moines, Clive, Iowa, Gym, Des Moines Fitness, CrossFit Iowa

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