Every Minute On the Minute 1 HEAVY Front Squat for 10 Minutes
Then………
Black/Blue/Grey WODs
4 Rounds For Time of:
20 KB Swings (53/35) (35/26) (26/18)
60 Feet Walking Lunge Holding KB (53/35) (35/26) (26/18) (No Weight)
60 Feet Handstand Walk (20 Feet) (20 Marches) (20 Marches with Feet on Box)
January “COOL” Board
***Make some goals for yourself for January
– Leann – 90# Snatch
– J.P. – 300# Clean & Jerk
– Tony – 285# Clean & Jerk
– Cory – 400# Back Squat
– Brad – 165# Snatch
– Jordanne – 100# Snatch
– Stephanie – 1st Pull Up!!
– Beth – 1st Bar Muscle Up!!!
– Stephanie – 43 Consecutive Double Unders
– Eric – 3 Consecutive Muscle Ups
– Steve H. – 30 MU’s in WOD
– Tony – 300# Split Jerk!
– Sheila – 30 Consecutive Double Unders
– Kady – 210# Split Jerk
– Steve T. – 200# Split Jerk
– Brian S. – 255# Split Jerk
– Aaron – 255# Split Jerk
– Billy – 265# Split Jerk
– Wes – 225# Split Jerk
– Josh – 205# Split Jerk
– Steve H. – 195# Split Jerk
– Jaime – 20 Consecutive Butterfly C2B Pull Ups
– Beth – 145# Split Jerk
– Adam P. – One Bobby
– Julie – 1st C2B Pull Up
– Jonathon – 1st Bar Muscle Up!
– Brad – 400# Deadlift
– Pete – 1st Bar Muscle Up!!
– Emily – 300# Deadlift
– Eric – 405# Back Squat
– Meredith – 12 Consecutive Double Unders
– Jacque – 180# Deadlift (1st official PR)
– Pete – 315# Deadlift
– Wes – 150# Snatch
+
EMOM Front Squat for 10 min.: 225# for all 10.
Death by Sprint: 8+7.
EMOM: 185#
Then used 53# for the WOD: 11:59
EMOM: 155# / 160# for last one 🙂
WOD w/ 35# KB and Handstand marches: 14:43
…. thought that one might never end > Soooo GLAD Kady & Meghan helped me figure out the marches, the first round was a DISASTER and it took me until the fourth to string 4 in a row.
Did y’all see the lightbulb? Ha ….NOW I get it. 😉
EMOM Front Squats – 200# for all 10
WOD w/ 53# – 11:40
I was just looking back at some stuff on the website and came across this…:)
http://www.crossfit515.com/2013/01/27/everything-looks-cooler-in-slow-motion/
Wow, that was a year ago already!
Crazy it’s been a year. I love “The Manifesto”! Honest and well written. Anybody that hasn’t read it yet deff needs to click the link above and read it. Feel blessed everyday I get to be at 515.
Love it! I just went back the other day and read it!!
<3
Made up Wednesdays Power Snatch and Wallball/Snatch
Did not feel strong, powerful nor quick today. Worked with what I had today and made the best of it. All you can do.
155#
7 rounds + 2 wall balls (dropped down and used 125# for snatch)
EMOM – 155×3, 165×2, 170×2, 175×2 (missed 1x)
Wod w/35# & 30s handstand holds – 13:06
I watched the video this morning and failed to make the connection that marches would have made more sense to me facing the wall -_-
The last time I logged a front squat, it was in the 150/160# range and it almost killed me… today they just felt ‘right’ ^_^
Front Squats – 325# across
Metcon – 9:14 (70#)
★★Location change★★
Bowling night will now be at Warrior Lanes in Waukee
Everything else remains the same:
Saturday, February 15, 2014 @ 7:30pm
All welcome!
Please let me know you’re coming if you haven’t already!
Bobby and I will be there 🙂