*RESERVE YOUR SPOT TODAY’S CLASS
Find a 1 Rep Max Deadlift
Then……….
Black/Blue/Grey WODs
As Many Reps As Possible in 10 Minutes of:
300m Row
10 Overhead Squats (105/65) (75/45) (45/25)
300m Row
10 Overhead Squats (135/85) (105/65) (75/45)
300m Row
10 Overhead Squats (165/105) (135/85) (105/65)
300m Row
As Many Reps in Remaining Time of Overhead Squats (195/125) (165/105) (135/85)
February “COOL” Board
***Make some goals for yourself for February
– Angie – 100# Snatch
– Steve H. – 140# Snatch
– Brian S. – 175# Snatch
– Kevin – 190# Snatch
– Aaron – 195# Snatch
– Leann – 95# Snatch
– Kady – 205# Front Squat
– Steve T. – 205# Front Squat
– JoAnn – 85# Front Squat
– Eric – 305# Front Squat
– Jordanne – 185# Front Squat
– Angie – 125# Overhead Squat
+
★☆★☆ CROSSFIT BOWLING NIGHT ★☆★☆
This Saturday night, February 15 @ 7:30
Warrior Lanes in Waukee
I’m calling tomorrow night with a final head count so if you haven’t rsvp’d with me please let me know!
Leann – I am planning on attending. My colleague Chris, also a 515’er, is going to get back to me about if he is able to attend to. Thanks.
Got it!
Today’s WOD
405# Deadlift (5# PR from January!)
Today’s Metcon:
1200 m
Finished last row at 9:30, took too long to get weights switched over to 195# to get a rep in. OHS unbroken through first 2 rounds of 105 and 135. For 165#, did a set of 7, then a set of 3.
Deadlift – 535# (10# PR)
http://www.youtube.com/watch?v=k8RcDb_wZfQ
Metcon – 1200m + 23 OHS Rx’d
Was it the deadlift or scream that caused him to pass out?
Note to self: deadlift in wide open area of the gym. What a terrible place to plant your face. Ouch.
Thanks for reminding me to breathe, Justin o_______o
Deadlift – 380# (5# PR 🙂 )
Metcon – 1200m + 19 OHS Rx’d
Woah!
Agreed! Woah!
Yeah, I can’t even fathom lifting that much off the ground. WOAHx3!
I love it. I love it. I love it!! 😀
Deadlift: 325# (20# PR :))
Metcon: 1200m + 13 OHS RXd
Deadlift – 350# (no smiley face for me…30# off my best). I was all over the place this morning. Couldn’t find the sweet spot.
Metcon (45#, 75#, 105#): 945m.
245# DL setting a goal for 2x body weight (280#) by summer.
Metcon 900m
Nice job on all of the PRs so far today! Morning crew picking up HEAVY stuff:)
365# DL. 20#PR! Metcon=900m +1 rep at 165. Pretty happy about today’s stuff. 🙂
So what was in the air at 515 today? ….. PRs everywhere. Sure glad I showed up to workout today.
Deadlift- 250lbs (20# PR)
Metcon – did the blue weights and got through 1200m, had 105 overhead, squatted and then ran out of time (darn)
I ♥ ohs!
I was a little leary of this one given the rowing. I mean honestly, with these stubby limbs I’m just not meant to be a champion rower but the distance was short 🙂 Ended up at 900m plus 7 ohs at 105.
Grandma back kept me at 195 dl… no pr but form is getting better.
PRs, PRs everywhere…
305#dl (5# PR),900m + 1×105#. Not going to lie, the way my ohs have felt lately, it was a miracle I got that far.
DL 540, 20#PR
Made it through 165 on OHS, still work In progress.