7 x 1 Clean (work up to max squat or power clean)



January “COOL” Board

***Make some goals for yourself for January

–  Michelle – 170# Split Jerk
–  Jaime – 200# Front Squat
–  Curtis – 195# Power Clean
–  Jared – 3:54 Fran
–  Annette – 5:59 Fran
–  Adam P. – 3:08 Fran
–  Leann – 6:48 Fran
–  Justin P. – 3:17 Fran
–  Todd F. – 3:46 Fran
–  Jodi – Fran as Rx’d
–  Van – 3:22 Fran
–  Aaron – 1st Muscle Up!
–  Devin – 1st Muscle Up!

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38 Responses to 1/8/13

  1. Lindsay says:

    160# Clean this morning 🙂 My 155# clean PR last week wasn’t cool enough for Bobby, but maybe 160# can make the cool board?

  2. Tony says:

    Opted for the mainsite this morning and did split jerks. 185-205-215-225-245-265(f)-255-265(f)-265(f)-265. Felt awesome to finally get 265 after failing so many times.

    Then did death by bar muscle ups (tired of jerks) 7rds & 6

  3. Todd says:

    Clean. Worked up to 190# (5 lb. pr).

    Mystery wod: 6 rds. + 4.

  4. Michelle says:

    Here is a link to Cassie Rodish’s fight from this past Saturday!! Cassie is a professional mixed martial artist and works out at 515 in the morning at 5:30 so some of you may know her, She fought for Invicta Fight Championships in KC this weekend and WON!!! She is currently ranked 5th in the world! Congrats Cassie 🙂


  5. Jess says:

    Worked up to 115lb clean today.. my last max was 95lb so very excited about that 🙂 and 9 rounds of the mystery WOD. Sounds like a great day of PR’s at 515!!

  6. Adam P says:

    Max clean = 195lbs. (5lbs less than one rep max) I have some choice words for the bar tomorrow when I get in…

  7. Annette says:

    Power Cleans: Worked up to 140# (5# PR).

    Tried to get 145# several times and freaked out when I finally got it racked but was low in the squat and just couldn’t figure out how to stand up?@?>!? Add squat cleaning to the list of things I need to practice …

    Mystery: 7 rounds + 6.

    • Lauren says:

      Woo hoo Annette! I remember the day I hit 140#. Felt super strong 🙂 Unfortunately been stuck there for awhile so goal is 155# by the Open. Hard to believe 5# makes that much of a difference but at least you racked it 🙂 You’ll be getting 150+ in no time!

  8. Mindy says:

    Cleans: worked up to 165# 10# PR! Thanks for all the encouragement tonight everyone!

    Death by clean and jerk: 8 rounds + 8

  9. Eddie Mrowka says:

    7 x 1 CLEAN – 135lbs (worked at 145lbs for about a day and a half but couldn’t get it tonight) – Congrats to my wife Mindy on her new PR! She made our Mrowka name proud!!

  10. Jordanne says:

    I got my bugbear clean weight of 115# (5# PR), and 7 on mystery. If I had known, I would have used my last 8 seconds more constructively – lol.
    Excited to test run my birthday wod (ETA March) – still working on it but it’s going to be as close to a roller derby jam as we can make it. I really hope everyone will find it fun 🙂

  11. Danielle says:

    Cleaned up to 125 (10 lb pr) and tried 130 5x but couldn’t get it. Sucked at the mystery.

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