*RESERVE YOUR SPOT TODAY’S CLASS.
Work up to a 1 Rep Max Pause Front Squat (3-5 Second Pause)
And/Or
Work up to a 1 Rep Max Weighted Strict Pull-Up (work down in bands)
Then……
Black/Blue/Grey WODs
As Many Rounds As Possible in 10 Minutes of:
5 Strict Pull-Ups (Strict with Bands) (Ring Rows)
10 Hand Release Push Ups (Feet on Plate, Thighs CANNOT Touch Floor) (Normal Hand Release Push Ups) (From Knees)
15 Goblet Squats (53/35) (35/26) (26/18)
January “COOL” Board
***Make some goals for yourself for January
– Chrissi – 101 Consecutive Double Unders
– Justice – 24′ Handstand Walk
– V. – 1st Pull Up!
– Amy – 120# Split Jerk
– Courtney – 120# Split Jerk
– Angela – 100# Clean & Jerk
– Tony – 315# Split Jerk
– Andrew D. – 245# Split Jerk
– Steve H. – 215# Split Jerk
– Kasey – 215# Split Jerk
– Pete – 200# Split Jerk
– Jen – 105# Split Jerk
– Craig – 210# Split Jerk
– Alex – 240# Split Jerk
– Jess – 160# Split Jerk
– Wes – 250# Split Jerk
– Kristina – 100# Split Jerk
– Erik – 200# Split Jerk
– Christina – 100# Split Jerk
– Ben – 245# Split Jerk
– V. – 130# Split Jerk
– Ana – 105# Split Jerk
– Ashley – 135# Split Jerk
– Meghan – 170# Split Jerk
– Mike H. – 210# Clean & Jerk
– Mike H. – 215# Power Clean
– Christina – 115# x 2 Back Squat
– Justice – 100# x 2 Back Squat
– Dustin – 365# Back Squat
– Adora – 165# Back Squat
– Andrew J. – 340# Back Squat
– Brent – 155# Hang Power Snatch
– Angie M. – 130# Hang Power Snatch
– Chrissi – 130# Hang Clean & Jerk
– Shelley – 130# Hang Clean & Jerk
– V. – 120# Hang Clean & Jerk
– Kristina – 105# Hang Clean & Jerk
– Jodi P. – 100# Hang Clean & Jerk
– Kacey – 130# Hang Clean & Jerk
– Jess – 145# Hang Clean & Jerk
– Sheila – 130# Hang Clean & Jerk
– Angie P. – 100# Hang Snatch
– Shelly – 95# Hang Snatch
– Kady – 165# Hang Snatch
– Brent – 170# Hang Snatch
– Dustin – 325# Front Squat
– Jeffrey – 300# x 2 Front Squat
– Brent – 290# Front Squat
– Heidi – 5:53 Karen
– Kati – 1:57 Grace
– Shelly – 240# Deadlift
– Jen – 1st Rope Climb!
– Troy – 1st Rope Climb!
– Scott – 205# Clean & Jerk
– Jess – 105# Snatch
– Roni – 125# Back Squat
– Shannon – 105# Back Squat
– Rebecca – 145# Back Squat
– Nicole – 225# Back Squat
– Shelly – 222.5# Back Squat
– Dan – 265# Back Squat
– Joe R. – 265# Back Squat
– Joe R. – 20 Unbroken Bar Muscle Ups
– Angela – 110# Back Squat
– Heidi – 265# Back Squat
– Christina – 125# Back Squat
– Nick F. – 255# Back Squat
– Ayah – 115# Back Squat
– Kelsey G. – 175# Back Squat
– Kira – 205# Back Squat
– Meghan – 170# Back Squat
– Pete – 285# Back Squat
– Laura L. – 225# Back Squat
– V. – 165# Back Squat
– Jim N. – 205# Back Squat
– Adora – 170# Back Squat
– Kristina – 135# Back Squat
– Brent – 1st Bar Muscle Up!
– Jaime – 16 Unbroken Bar Muscle Ups
– Justice – 110# Back Squat
– Sarah – 175# Back Squat
– Ben – 335# Back Squat
– Andrew J. – 27 Unbroken Bar Muscle Ups
– Kacey – 185# Back Squat
– Alex – 325# Back Squat
– Ashley – 170# Back Squat
– Ted – 325# Back Squat
– Amy – 125# Hang Power Clean
– Mark Mc. – 180# Hang Power Clean
– Mike H. – 200# Hang Power Clean
– Kira – 165# Hang Power Clean
– Angie P. – 155# Hang Power Clean
– Shelley – 137.5# Hang Power Clean
– Annette – 165# Hang Power Clean
– Wes – 235# Hang Power Clean
– Shelly – 140# Hang Power Clean
– Dana – 170# Hang Power Clean
– Woody – 205# Hang Power Clean
– Jake – 200# Hang Power Clean
– J.P. – 315# Hang Power Clean
– Steve H. – 220# Hang Power Clean
– Brian S. – 267.5# Hang Power Clean
– Pete – 200# Hang Power Clean
– V. – 130# Hang Power Clean
– Angie M. – 180# Hang Power Clean
– Kati – 150# Push Press
– Nicole – 145# Push Press
– Mark Ma. – 225# Push Press
– Jacque – 100# Push Press
– Dan – 210# Push Press
– Steve H. – 200# Push Press
– Shelly – 110# Push Press
– Angie P. – 145# Push Press
– Kira – 130# Push Press
– Jaime – 170# Push Press
– Pete – 175# Push Press
– Shelley – 115# Push Press
– Laura L. – 140# Push Press
– Courtney – 125# Push Press
– Jess – 150# Push Press
– Wes – 195# Push Press
– Angie M. – 160# Push Press
– Jodi P. – 105# Push Press
– Erik – 175# Push Press
– Brandon S. – 170# Power Snatch
– Christina – 80# Power Snatch
– Ashley – 100# Power Snatch
– V. – 85# Power Snatch
– Andrew D. – 185# Power Snatch
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