January 9, 2013

20121227_105348Maelyn Wass (daughter of Ian and Jess) killing the row during her wod!  Way to go girl!!

 Lead by example and they will follow!

Announcements!

Class times Thursday for Bring a Friend Day:  5 am, Noon, 5:15 pm! 

Free Yoga Thursday at 6:15!  Try it and bring a friend!

RX:  Overhead Press and Deadlift 5×8 @ 70%. Then, 15min As Many Rounds As Possible of 200M Row, 5 Turkish Get Ups (55/70), 10 GHD Situps.

Gold:  Overhead Press and Deadlift 5×8. Then, 15min As Many Rounds As Possible of 200M row, 5 Turkish Get Ups (35/55), 10 GHD Situps.

Silver:  Overhead Press and Deadlift 5×8. Then, 15min As Many Rounds As Possible of 200M row, 5 Turkish Get Ups (15), 10 AbMat Situps.

Endurance:  3 rounds for time of 50 Double Unders, and 25 Back Ext(10)

Men’s S&C:  Rest

Competitor:  RX, Endurance, 3×8 Bent Over Rows and Straight Bar Curls.

BWC:  16 Handstand Push Ups, 16 Burpees

30 Responses to January 9, 2013

  1. Westin says:

    Great Job Bret Hildebrand for his 100th and 101st wrestling victories Monday night!!!!

  2. Krista says:

    OHP – 25, 27, 27, 28, 28
    DL – 65
    WOD – 3rds + 5 TGU

  3. daveb says:

    OHP 40-45-50
    DL 70-85
    WOD 3 rounds plus 4 TGU
    BWC done

  4. Belmer says:

    Done at 2.2
    OHP: 50kg
    DL: 90 sets 1-3, 100kg last 2 sets
    WOD: 55#kb. 3 rounds plus row & 1 TGU

  5. Taylors says:

    OP: 5X8 @ 40 k
    DL: 5X8 @ 90 90 90 95 100
    WOD: 3 rds plus 200m row. 45#KB

  6. Schotty RX with shirt says:

    OHP:50,60,55,50,50
    DL: 110,115,115,120,120
    WOD: 3rds 4 Turkish get-ups
    BWC: done
    Nice work 5am

  7. Kyle Duvall says:

    OH Press: 45, 47, 50×3
    DL: 110, 115×2, 120×2

    WOD: 3Rds+1TGU Rx

    Good job Tom and Schotty. Good lifts this am!

  8. Jessica Wass says:

    OHP: 35k
    DL: 95k
    Rx WOD: 4 rds + 14 meters
    (had to stabilize a couple TGU’s at the top on my left arm)

  9. Sam says:

    OHP – 25
    DL – 35
    WOD – 4rds + 26m (25lb)

  10. Adam Liddle says:

    OHP-45k
    DL-100k….weak sauce on both lifts…

    WOD-3 rds. plus 200m row.

  11. Michelle B says:

    Up to 28 on my deadlifts. First time doing them with weight. 3 rounds silver, almost got done with 4th. Got to 6 ghd’s but on my third round had problems moving the bar for my short legs :)

  12. westin says:

    OHP: 40k
    DL: 80k
    WOD: 2 rds + row & TGUP; TGUP 45# KB failed, 35# KB 1 rd, 25# KB 1rd + 5
    BWC done

  13. Herk says:

    Lift: 140k
    WOD: 3 rds rx
    BWC: done

  14. T. Funk says:

    OHP: 28,28,30,30,30
    DL: 65k
    WOD: 4rds +200m (35ibs)

  15. Taylors says:

    OHP-20 had to switch to weights on 5th
    DL-30, 40′s & 1 set of 50
    WOD: 3 rounds & then had to get home – used 20# weight for TGU

  16. Sonia says:

    32k
    85k
    1rnd plus 4 TGU’s rx

  17. Merfeld says:

    OHP: 40k
    DL: 80,80,80,90,90k
    WOD: 3 rds + 150 m row

  18. Joshua says:

    OHP 42k
    DL 80k
    WOD 16:14 4rds gold
    at 15 min 3rds + row + 4 TGU

  19. Farmer says:

    DL 170K
    OHP 45K
    WOD 2 + row + 2 TGU

  20. M. Kaiser says:

    DL: 55 kg
    OHP: 20 kg

    WOD: 2 rds + row + 4 TGU. Used 25 lb kb (thx Armand!)

  21. kate says:

    DL 75, 75, 78, 80, 80k
    OHP 28k

    3 + 4 TGU rx

  22. Brad Weed says:

    DL: 80kg
    OP: 30,40,40,40,40kg
    WOD: 3rounds + 200m + 1 tgu (25#KB, GHDs)

  23. Shantelle says:

    DL: 60×4, 65×1
    OHP: 30
    wod: 3+TGUs (35k)

  24. adam b says:

    DL-110k
    OHP-40-45-48-48-50
    WOD-3rds 55#kb
    Comp stuff done.

  25. Charlie D says:

    4 rds plus 50m row

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