Work up to a 2 Rep Max Front Squat


Black/Blue/Grey WODs

7 Rounds For Time of:
5 Muscle Ups, Ring or Bar (7 Burpee Pull-Ups) (5 Burpees & 5 Banded Pull-Ups)
10 KB Swings (70/53) (53/35) (35/26) (26/18)

July “COOL” Board

***Make some goals for yourself for July

–  Kady – 245# Back Squat
–  Craig – 200# Bench Press
–  Melissa – 1st Rope Climb
–  Shelley – 175# Back Squat
–  Jordanne – 245# Back Squat
–  JoAnn – 60# Snatch
–  Sam – 435# Deadlift
–  Abbie – 70 Pull Ups in WOD
–  Afton – 1st Rope Climb

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14 Responses to 7/7/14

  1. Chrissi says:

    FINALLY feeling good about pull-ups after today 🙂 1st WOD with a significant amount of pull-ups that I didn’t need bands to get through…woohoo! Thanks 515!

  2. Jaime says:

    ICubs game this Friday:
    I need to get the ICubs tickets ordered today, so if you haven’t signed up on the sheet at the front desk and paid, please do so asap! If you are still interested and won’t be at the gym today, please email me so I know to get you a ticket (jaimenoyce@aol.com). Facebook event was just to see who was interested..you won’t have a ticket unless you are on the sheet or email me today! Thanks 🙂

  3. Kady says:

    2 rep fs: 195#, 205# x 1

  4. Meghan says:

    Front Squat- 145# quest continues…

    Metcon- 11:06

  5. Annette says:

    Front Squat: 165# x2
    Metcon w/ burpee pullups: 11:58

    Congrats on the pullup progress, Chrissi – that’s awesome! 🙂

  6. Wes says:

    Front Squat= 235#. PR by 10#.
    Didn’t have time for metcon so did one of my goals: 30 MUs for time. FINISHED! Most ever in a day/WOD for me. Finished in 17:35. Thanks to all who have given advice to me over the time. This was a BIG CF accomplishment for me.

  7. Jordanne says:

    Looks like this was a good day for everyone – congrats on the PRs and accomplishments, all 🙂

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