*RESERVE YOUR SPOT TODAY’S CLASS.
Every Minute On the Minute Complete 1 Pause Front Squat for 11 Sets
*Does Not have to be a long pause today, but must come to a dead stop at the bottom and cannot use the bounce to get started
*No belts today
Then……
Black/Blue/Grey WODs
As Many Rounds As Possible in 15 Minutes of:
5 Kip Ups (Roll to Standing) (Get from back to feet however without hands)
10 Weighted Pull-Ups (Strict Pull-Ups) (Strict with Bands) (Ring Rows)
25 WallBalls (20/14) (14/10) (10/6)
100 Double Unders (25 DU’s) (200 Singles) (100 Singles)
January “COOL” Board
***Make some goals for yourself for January
– Bobby – 375# Split Jerk
– Justin P. – 200# Clean and Jerk
– Christina – 120# Clean and Jerk
– Kelli – 95# Clean and Jerk
– Justice – 110# Clean and Jerk
– Kasey – 200# Clean and Jerk
– Nick F. – 200# Clean and Jerk
– Andrew J. – 275# Clean & Jerk
– Dustin – 2 Consecutive Bar Muscle Ups
– Dan – 240# Power Clean
– Jim N. – 265# Back Squat
– Shelly – 105# Bench Press
– Erik – 215# Split Jerk
– Nicole – 196# Split Jerk
– Andrew D. – 245# Split Jerk
– Steve L. – 255# Split Jerk
– Pete – 210# Split Jerk
– Mitch – 235# Split Jerk
– Eli – 205# Split Jerk
– Jake – 215# Split Jerk
– Reggie – 320# Split Jerk
– Todd N. – 175# Clean
– Angie M. – 210# Split Jerk
– Meghan – 185# Split Jerk
– Sean B. – 325# Split Jerk
– Leann – 110# Hang Snatch
– Kellie – 75# Hang Snatch
– Kira – 125#Hang Snatch
– Annette – 140# Hang Snatch
– Chrissi – 115# Hang Snatch
– Justin P. 165# Hang Snatch
– Bobby – 275# Hang Snatch
– Justice – 90# Hang Snatch
– Jodi P. – 85# Hang Snatch
– Angie M. – 130# Hang Snatch
– Nick F. – 325# Deadlift
– Jessica Fe. – 1st Rope Climb!
– Justice – 50# DBell Snatch
– Atlas – 24# Deadlift
– Austin – 265# Overhead Squat
– Erik – 160# Overhead Squat
– Troy – 195# Overhead Squat
– Dan – 175# Overhead Squat
– Nicole – 190# Overhead Squat
– Blake – 225# Overhead Squat
– Tony – 275# Overhead Squat
– Chrissi – 142.5# Overhead Squat
– Mitch – 215# Overhead Squat
– V. – 125# Overhead Squat
– Jess – 155# Overhead Squat
– Jodi P. – 95# Overhead Squat
– Riley – 200# Overhead Squat
– Jon – 295# Clean and Jerk
– Sean W. – 225# Overhead Squat
– Rebecca – 120# Overhead Squat
– Meghan – 155# Overhead Squat
– Kacey – 100# Overhead Squat
– Justice – 110# Overhead Squat
– JoJack – 225# x 3 Thruster
– Natalie – 105# x 3 Thruster
– Eli – 1st Bar Muscle Up!
– Justin P. – 3 Consecutive Bar Muscle Ups
– Dustin – 3 Consecutive Bar Muscle Ups
– Steph – 105# Power Clean
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