Find a 1 Rep Max Overhead Squat
Then……..
Black/Blue/Grey WODs
3 Rounds For Time of;
10 Snatches (135/95) (95/65) (65/45)
20 GHD Sit Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
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
– Tony – 295# Hang Clean
– Nate – 300# Hang Clean & Jerk!!!
– Lance – 310# Hang Power Clean
– Craig – 1st Rope Climb
– Claire – 110# Hang Clean & Jerk
– Matt – 415# Deadlift
– Aaron W. – 235# Hang Clean
– Eric – 255# Squat Clean
+
My weak lower back FAILs me again, so did:
15 min AMRAP of:
Sled Push 80ft @ 275# – 11+62′
2 min Rest
2 min Airdyne
1 min Rest
2 min Airdyne
90# OHS today (10#PR) and I’d say it was fairly solid, unlike my 100# clean and jerk earlier in the week. (I don’t jerk, I just muscle the weight up.) I looked back in my notes from when I first started CrossFit and it said, “35# OHS, struggled with 45#”. Now, that’s fun! I can’t wait to see how much weight I’ll be able to throw around once I figure out the technique for all of these lifts. Watch out Annette! : )
Great job today, Jodi! I remember those first OHS. You stood up with 90# overhead today like it was a piece of cake! 🙂
It was awesome, Jodi! Good work!
Nice job this morning, Jodi
This made my whole day! Great job Jodi!
235# overhead squat this morning, a 10# PR! Thanks to Bobby for coaching me on widening my hand placement and doing the split jerk lift off my shoulders.
11:35 on the second workout. GHD’s are getting better, but snatches still need work.
OHS: 145#
WOD as rx’d: 10:30
Didn’t try for an OHS PR today… limited by my jerk and didn’t want to tweak something on the eve of the THROWDOWN! 😉 plus, I wanted to do the WOD with 30 95# snatches more.
Excited for yoga @ 515!!
185# on OHS. 20# PR! I’ll take it. That’s 3 PRs this month. Have to give MAJOR props to the new WOD programming! 🙂 I really like the balance of strength and metcons. Can’t remember my time on the metcon, either 12:03 or 13:03. Just excited that I can throw 135# with snatches consistently now. Looking forward to the Throwdown tomorrow!
So today is Chinese New Year (thanks for reminding me, Becky), and according to tradition, today sets the tone for the year – look at all those PRs! Gong Xi Fa Cai, everyone!
125# ohs – the last time I PR’d with this movement, it was 100#x3
Wod – 20:00 rx’d (95# is psychological, dangit)
Overhead Squat – 315# (15# PR and a looong time goal :))
Metcon – 4:29 Rx’d
195# OHS
OHS – 195#
Metcon – 5:27 Rx’d