January 7, 2013
Hard work pays off!
Announcements!
Our second round of Bring A Friend To The Gym for a CrossFit wod! For those friends that couldn’t make the December event, Our next one is January 10, 11, and 12th!
Free yoga night next week on Thursday, January 10th.
No yoga on the 21st or the 28th of February.
RX: 5×2 @ 90% Power Clean + Clean and Jerk. Then, 20-15-10 Strict Pull Ups and Overhead Pistols (15/20) for time.
Gold: 5×2 Power Clean + Clean and Jerk. Then, 20-15-10 Pull Ups and Pistols for time.
Silver: 5×10 Med Ball Clean + Vertical toss. Then, 20 Pull Ups, 40 Air Squats, 15 Pull ups, 30 Air Squats, 10 Pull Ups, 20 Air Squat
Endurance: Max Height Over Box Jumps 3×3, Bounds 3x20yds, Pro- Agility x5.
Men’s S&C: 3×2 @ 90% Power Clean + Clean and Jerk. Bench Press 3×8 @65%. Then, 15-12-9 Strict Pull Ups and Pistols for time.
Competitor: Rx, Endurance, 3×8 Bench (Max Effort) and 3×8 Weighted Dips (max effort). 3 x max Ring Muscle ups
BWC: Last Week of the Body Weight Challenge!!! 16 Burpees, 16 Handstand Push Ups
PC/CJ – 42k
WOD – 10:48 (strict with red band, pistols w/ PVC)
Endurance: Done
WOD: Done – No time – Someone reset the clock on us. Strict pull ups and reg pistols
BWC: Done
Silver wod 6:41 with green band. Figuring out kipping!
Gold WOD 11:24 with purple band and kipping
Clean stuff: 65-65-67-70-72
WOD: 16:55 Rx
Clean stuff-worked up to 80k
WOD-7.00. Let’s just say it was modified
January goal is pistols!
80k…that a boy!
Clean combo: 42k
wod 12:14 rx modified pistols L leg hand touch on ground, right leg overhead with black bar.
Lift: 60k
WOD: 6:24 strict pullups and pistols w PVC
BWC: done
Power clean + C&J – 50k
WOD – 9:40, used two bands for pull ups + assisted pistols
PC/CJ: 50k
WOD: 9:40 black band & PVC pipe on pistols
65k
14:15rx
Cleans worked to 100K
WOD 11:14 10K bar with heel assist
All competitor stuff done.
db c&j
WOD-10:00 (pullups rx , PVC Pistols)
PC&J – 65, 65, 65, 65, 69
WOD – 6:14 20 PU strict, rest w/ kip
un-assisted pistols
clean combo 45K
WOD-9:10 pull ups w/ band & assisted pistols
BWC done
Cleans: 65, 67, 70, 72, 72k
14:33 rx
Pwr Clean + C&J = 90×5
WOD = 12:47 (PVC)
Clean stuff: 30 kg
WOD: 9:24, pu’s w/purple band, assisted pistols
C&j: 45k
WOD: 13:12 strict pu with small purple band. Pvc pistols.
100-122k
945 rx
Cleans-70k
WOD-10:09 pvc pistols
Bench-dips-muscleups done
Cleans 90 – 100k
WOD 10:21 Rx
clean 70k
WOD 7:42 gold – one handed pistols
post and endurance done
PC/CJ 60×3, bench press 3×8 70k wod 8:40 18 of 45 pu no band, rest black band
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