*RESERVE YOUR SPOT TODAY’S CLASS.
Black/Blue/Grey WODs
3 Rounds For Time of:
400m Run
21 Chest-to-Bar Pull-Ups (Pull-Ups) (with Bands) (Ring Rows)
12 Deficit Handstand Push Ups (Handstand Push Ups) (Ab-Mat Under Head) (Feet on Box) (DBell Press)
Then IMMEDIATELY…..
5 Minutes to Establish a 1 Rep Max Shoulders-to-Overhead
*Any Form of Shoulders-to-Overhead, from Front or Back Rack
*Can use rack, but CANNOT get help re-racking the bar when you drop it (that is part of your strategy)
*Can warm up S2OH as much as you want before the metcon
*Bar CANNOT have any weight on it before you start the 5 Minutes
October “COOL” Board
***Make some goals for yourself for October
– Roni – 85# Squat Clean
– Jason – 165# Squat Clean
– Shelly – 137.5# Squat Clean
– Mark Mc. – 195# Squat Clean
– Dan – 205# Squat Clean
– Kevin P. – 255# Squat Clean
– Nick F. – 175# Squat Clean
– Austin – 255# Squat Clean
– Andrew D. – 235# Squat Clean
– Kira – 150# Squat Clean
– Kati – 170# Squat Clean
– Shirley – 70# Squat Clean
– Riley – 215# Squat Clean
– Jess – 150# Squat Clean
– Alex – 235# Squat Clean
– Sean W. – 265# Squat Clean
– Angie M. – 170# Squat Clean
– Meghan – 160# Squat Clean
– Heidi – 200# Squat Clean
– Annette – 160# Power Clean
– Shirley – 75# Power Clean
– Ben – 225# Power Clean
– Jodi P. – 105# Power Clean
– Angie M. – 180# Power Clean
– Allyson – 170# Power Clean
– Morgan – 175# Power Clean
– Ashley – 130# Power Clean
– Scott – 200# Power Clean
– Katie Y. – 115# Power Clean
– Justin P. – 195# Power Clean
– Kevin P. – 235# Power Clean
– Ted – 185# Power Clean
– Michelle – 175# Front Squat
– Erik – 195# Front Squat
– Dan – 225# Front Squat
– Austin – 300# Front Squat
– Ana – 115# Front Squat
– Pete – 250# Front Squat
– Ben – 275# Front Squat
– Sean W. – 350# Front Squat
– Kady – 215# Power Clean
– Allyson – 130# Snatch
– Steve L. – 1st Bar Muscle Up
– Kevin P. – 205# Thruster
– Kira – 130# Thruster
– Jim N. – 155# Thruster
– Claire – 120# Thruster
– Shelly – 235# Deadlift
– Adam P. – 200 Consecutive Double Unders
– Pete – 62 Consecutive Double Unders
– Meghan – 122 Consecutive Double Unders
– Dustin – 170# Snatch
– Jim N. – 135# Snatch
– Mitch – 160# Snatch
– Ben – 165# Snatch
– Laura L. – 2nd Place Fall Brawl
– Amy – 145# Front Squat
– Steve H. – 225# Front Squat
– Ayah – 100# Front Squat
– Angie P. – 175# Front Squat
– Jim N. – 195# Front Squat
– Shirley – 90# Front Squat
– Nicki – 125# Front Squat
– Jess – 175# Front Squat
– Jen – 100# Front Squat
– Wes – 255# Front Squat
– Ben – 290# Front Squat
– Christina – 115# Front Squat
– Justin P. – 255# Front Squat
– Riley – 255# Front Squat
– Kacey – 160# Front Squat
– Katie Y. – 130# Front Squat
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