4/29/17

*RESERVE YOUR SPOT TODAY’S CLASS.

515 AED Fundraiser

– We will allow people to scale as needed, if you need recommendations just ask

#1

For Time:
2000 Meter Row (girls row 4/5 of what guys row) (anyone under the age of 13 will row 3/5 of what guys row)
100 Kettle Bell Swings (70/53)
50 Pistols
25 Muscle Ups (Ring or Bar)
15 Minute Cap

#2

Max Height Hurdle Jump Over
– Must jump off of 2 feet and land on your feet
– Height will start off as low as we need to and go up 1 inch at a time
– You do not need to jump at each height but the hurdle will never be lowered
– Once you fail twice at the same height you will be credited with your highest successful jump
– Score = inches of both partners jumps added together (girls will be multiplied by 1.4)

#3

10 Minute As Many Reps As Possible:
5 Clean and Jerks (135/95)
10 Toes To Bar
50 Double Unders
10 Clean and Jerks
20 Toes To Bar
50 Double Unders

15 Clean and Jerks (135/95)
30 Toes To Bar
50 Double Unders
20 Clean and Jerks
40 Toes To Bar
50 Double Unders

Continue Pattern

April “COOL” Board
***Make some goals for yourself for April

– Justin P. – 190# Thruster
– Shelly – 110# Thruster
– Claire – 120# Thruster
– Mike H. – 175# Hang Snatch
– Shelley – 110# Hang Snatch
– Kady  – 170# Hang Snatch
– Annette – 130# Hang Snatch
– Angie M. – 120# Hang Snatch
– Sheila – 105# Hang Snatch
– Christina – 80# Hang Snatch
– Kacey – 75# Hang Snatch
– Alex – 175# Hang Snatch
– Charissa – 115# x 3 Pauses Front Squat
– Justin P. – 245# x 3 Pause Front Squat
– Nick B. – 1st Bar Muscle Up!
– Charissa – 145# Back Squat
– V. – 68 Consecutive Double Unders
– Christina – 8 Consecutive Double Unders
– Austin – 280# Squat Clean
– Shelly – 150# Squat Clean
– Dustin – 275# Squat Clean
– Jim N. – 185# Squat Clean
– Shelley – 145# Squat Clean
– Jodi P. – 115# Squat Clean
– V. – 135# Squat Clean
– Dana – 180# Squat Clean
– Justice – 95# Squat Clean
– Angie M. – 180# Squat Clean
– Riley – 240# Squat Clean
– Kacey – 140# Squat Clean
– Ted – 1st Ring Muscle Up!
– Mark Ma. – 425# x 3 Deadlift
– V. – 235# x 3 Deadlift
– Angie M. – 300# Deadlift
– Jodi P. – 225# x 3 Deadlift
– Justice – 160# x 3 Deadlift
– Kacey – 265# Deadlift
– Rebecca – 195# x 3 Deadlift
– Nick B. – 1st Ring Muscle Up!
– Michelle – 252.5# Deadlift
– Ayah – 175# Deadlift
– Rebecca – 135# x 4 Back Squat
– Nicole – 180# Snatch Balance
– Austin – 225# Snatch
– Nicole – 155# Snatch
– Mark Ma. – 155# Snatch
– Tony – 240 # Snatch
– Kira – 120# Snatch
– Jeffrey – 215# Snatch
– Alex – 180# Snatch
– Claire – 110# Snatch
– Nick B. – 155# Snatch
– Kalais – 1st Rope Climb!
– Mark Mc. – PegBoard Climb
– Brian – 1st Rope Climb!
– Angie M. – 125# Squat Snatch

This entry was posted in Videos, WOD. Bookmark the permalink.

Leave a Reply

Your email address will not be published.