Perform 3 Push Jerks every minute on the minute for 10 min
9 min ladder: 1 Shoulder to Overhead* 115#/80#, 1 Kettlebell swing, 70#/53# 2 Shoulder to overhead, 2 Kettlebell swings 3 Shoulder to overhead, 3 Kettlebell swings… *from floor
post load and time to comments
This entry was posted on Tuesday, January 24th, 2012 at 4:37 am and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can skip to the end and leave a response. Pinging is currently not allowed.
135#
9 rds + 2 KBS rx’d with 70# dumbbell instead of KB
Chris P
65#
11 rds (53#, 35#)
Lou
75#
10rds (75#, 35#)
Jeff P
185#
10 rds + 2 kbs as rx’d
Wilbur
135# bench press
9 rds + 4 kbs (115# bench, 53#)
Kelli
9 rds + 1 sto (60#, 35#)
Brent
115#
9 rds + 1 sto (105#, 53#)
Krissy
45#
10 rds + 4 sto (35#, 26#)
Bob M
205#
10 rds + 5 sto as rx’d
6-7am
Tom B
8 rds + 9 sto (95#, 53#)
Chad D
125#
8 rds + 4 kbs (53#)
Tyler R
155#
8 rds + 5 sto as rx’d
Mary
68#
9 rds + 1 sto (65#, 35#)
Jess L
53#
9 rds (45#, 35#)
Pam
58#
9 rds + 3 sto (53#, 26#)
Sarah G
105#
9 rds as rx’d
Stacy
85#
8 rds + 2 sto as rx’d
Emily J
7 rds + 3 sto as rx’d
Kandace
8 rds + 6 sto (2rds @75#, rest @ 65#, 35#kb)
Bauer
7 rds + 5 kbs as rx’d
Michelle H
10 rds + 6 kbs as rx’d
Caitlin
10 rds +7 sto as rx’d
Jordan
165#
8 rds + 1 sto as rx’d
10-11 am
Mike T
95#
8 rds + 4 sto (95#, 53#)
10-11am
Jen C
On-Ramp
“Tabata Intervals”
Astro 271
Jesse 184
Troy 201
Sarah 140
Emily 259
Kelly 191
John 160
Mike 225
Andrew M
9 rounds + 3 sto (75#/53# kbs)
Cynthia
7 rounds + 8 sto (75#/35# kbs)
Victoria
9 rounds as rx’d
Angie
9 rounds (65#/18# kbs)
Chad M
175# PR
8 rounds + 3 sto as rx’d
Amber B
8 rounds + 7 sto (65#, 6 rounds w/53# kbs)
Patrick
145# PR
8 rounds + 11 reps as rx’d
Alexis
33#
8 rounds + 6 sto (35#/18# kbs)
Caulin
8 rounds + 7 sto (75#/53# kbs)
Joe T
225 x 3, 235 x 2
10 rounds + 16 reps (135#)
Danielle
deadlift 235 x 5
16’44″ as rx’d 1/23 WOD
Jake B
11 rounds + 5 sto (65#/26# kbs)
Luke
8 rounds + 1 sto (85#/53# kbs)
Ashley S
83#
8 rounds + 6 sto as rx’d
Andrea J
9 rounds + 9 kbs (65#/35# kbs)
Betsy
9 rounds + 10 sto (45#/35# kbs)
Kim B
63#
8 rounds + 4 kbs (45#/35# kbs)
Tyler N
8 rounds + 6 sto (53# kbs)
Olivia
10 rounds (63#/35# kbs)
Jeff R
8 rounds + 6 sto (95#/53# kbs)
Amy W
9 rounds + 2 kbs (50#/35# kbs)
Paris
8 rounds (85#/53# kbs)
Alex B
9 rounds + 10 sto (85#/53# kbs)
Trent
215#
10 rounds + 17 reps as rx’d
Brad R
10 rounds + 1 sto as rx’d
Mike H
8 rounds as rx’d
Seth
Cara
11 rounds + 1 sto (43#/26# kbs)
Kim C
9 rounds + 5 sto (43#/26# kbs)
Kathy
80#
9 rounds + 10 sto (60#/35# kbs)
Mark R
8 rounds + 4 sto (95#/53# kbs)
Jim H
7 rounds + 7 sto (75#)
1-2 pm
M@
10 rounds + 8 sto as rx’d
Jeremy S
9 rounds + 6 sto as rx’d
Mike W
9 rounds + 5 sto as rx’d
Chris S
Maurice
10 rounds + 1 kbs as rx’d
Melissa
10 rounds as rx’d
Emily O
11 rounds + 2 kbs (53#/26# kbs)
Alex S
9 rounds + 2 sto (53#/35# kbs)
Dawn
16’41″ 1/23 WOD
Dave D
10 rounds + 5 sto (65#/35# kbs)
Megon
9 rounds + 3 sto (60#/35# kbs)
Lauren
15’39″ as rx’d 1/23 WOD
Erin F
9 rounds + 2 sto as rx’d
Jami
8 rounds + 4 sto (45#/18# kbs)
“Baseline”
Sam 5’50″ (Retest)
Ozzie 5’55″
Frank 6’51″
Randy 7’59″
Erika
9 + 1 sto as rx’d
Janeen
8 rounds + 3 sto (53# kbs)
Kendall
9 rounds (55#/35# kbs)
Adam K
8 rounds + 9 sto as rx’d
Josh M
WOD 1 800 m run/30 power snatch 75#/800 m run 8’19″
Carajane
9 rounds + 19 reps (35#/26# kbs)
Jessica W
73#
10 rounds + 6 reps (53#/35# kbs)
Steve M
8 rounds + 1 (105#/53# kbs)
Heather M
8 rounds + 4 as rx’d
Julie A
10 rounds + 3 (53#/35# kbs)
Sara W
9 rounds + 4 (68#/35# kbs)
Jenny S
8 rounds + 4 (70#/35# kbs)
Bob W
10 rounds (95#/53# kbs)
Doug S
9 rounds + 6 (95#)
Bricker
10 rounds + 1 as rx’d
Bobby
10 rounds + 4 as rx’d
Erik
9 rounds + 10 as rx’d
Caroline
7 rounds + 8 kbs as rx’d
Bryn
2 x 1000 m row (goal: 3’30″ pace) rest 2 min between intervals
5-4-3-2-1 Muscle-ups Bear Complex, 115#
10 min emotm x 3 push jerk
Please log in using one of these methods to post your comment:
You are commenting using your WordPress.com account. ( Log Out / Change )
You are commenting using your Twitter account. ( Log Out / Change )
You are commenting using your Facebook account. ( Log Out / Change )
Connecting to %s
Notify me of follow-up comments via email.
interview1
This movie requires Adobe Flash for playback.
interview2
Get every new post delivered to your Inbox.
Join 26 other followers
135#
9 rds + 2 KBS rx’d with 70# dumbbell instead of KB
Chris P
65#
11 rds (53#, 35#)
Lou
75#
10rds (75#, 35#)
Jeff P
185#
10 rds + 2 kbs as rx’d
Wilbur
135# bench press
9 rds + 4 kbs (115# bench, 53#)
Kelli
65#
9 rds + 1 sto (60#, 35#)
Brent
115#
9 rds + 1 sto (105#, 53#)
Krissy
45#
10 rds + 4 sto (35#, 26#)
Bob M
205#
10 rds + 5 sto as rx’d
6-7am
Tom B
135#
8 rds + 9 sto (95#, 53#)
Chad D
125#
8 rds + 4 kbs (53#)
Tyler R
155#
8 rds + 5 sto as rx’d
Mary
68#
9 rds + 1 sto (65#, 35#)
Jess L
53#
9 rds (45#, 35#)
Pam
58#
9 rds + 3 sto (53#, 26#)
Sarah G
105#
9 rds as rx’d
Stacy
85#
8 rds + 2 sto as rx’d
Emily J
85#
7 rds + 3 sto as rx’d
Kandace
75#
8 rds + 6 sto (2rds @75#, rest @ 65#, 35#kb)
Bauer
105#
7 rds + 5 kbs as rx’d
Michelle H
115#
10 rds + 6 kbs as rx’d
Caitlin
105#
10 rds +7 sto as rx’d
Jordan
165#
8 rds + 1 sto as rx’d
10-11 am
Mike T
95#
8 rds + 4 sto (95#, 53#)
10-11am
Jen C
75#
9 rds as rx’d
On-Ramp
“Tabata Intervals”
Astro 271
Jesse 184
Troy 201
Sarah 140
Emily 259
Kelly 191
John 160
Mike 225
Andrew M
95#
9 rounds + 3 sto (75#/53# kbs)
Cynthia
75#
7 rounds + 8 sto (75#/35# kbs)
Victoria
75#
9 rounds as rx’d
Angie
95#
9 rounds (65#/18# kbs)
Chad M
175# PR
8 rounds + 3 sto as rx’d
Amber B
75#
8 rounds + 7 sto (65#, 6 rounds w/53# kbs)
Patrick
145# PR
8 rounds + 11 reps as rx’d
Alexis
33#
8 rounds + 6 sto (35#/18# kbs)
Caulin
95#
8 rounds + 7 sto (75#/53# kbs)
Joe T
225 x 3, 235 x 2
10 rounds + 16 reps (135#)
Danielle
deadlift 235 x 5
16’44″ as rx’d 1/23 WOD
Jake B
95#
11 rounds + 5 sto (65#/26# kbs)
Luke
95#
8 rounds + 1 sto (85#/53# kbs)
Ashley S
83#
8 rounds + 6 sto as rx’d
Andrea J
83#
9 rounds + 9 kbs (65#/35# kbs)
Betsy
53#
9 rounds + 10 sto (45#/35# kbs)
Kim B
63#
8 rounds + 4 kbs (45#/35# kbs)
Tyler N
155#
8 rounds + 6 sto (53# kbs)
Olivia
75#
10 rounds (63#/35# kbs)
Jeff R
95#
8 rounds + 6 sto (95#/53# kbs)
Amy W
65#
9 rounds + 2 kbs (50#/35# kbs)
Paris
135#
8 rounds (85#/53# kbs)
Alex B
135#
9 rounds + 10 sto (85#/53# kbs)
Trent
215#
10 rounds + 17 reps as rx’d
Brad R
185#
10 rounds + 1 sto as rx’d
Mike H
185#
8 rounds as rx’d
Seth
155#
8 rounds + 3 sto as rx’d
Cara
63#
11 rounds + 1 sto (43#/26# kbs)
Kim C
63#
9 rounds + 5 sto (43#/26# kbs)
Kathy
80#
9 rounds + 10 sto (60#/35# kbs)
Mark R
115#
8 rounds + 4 sto (95#/53# kbs)
Jim H
115#
7 rounds + 7 sto (75#)
1-2 pm
M@
205#
10 rounds + 8 sto as rx’d
Jeremy S
155#
9 rounds + 6 sto as rx’d
Mike W
185#
9 rounds + 5 sto as rx’d
Chris S
185#
9 rounds as rx’d
Maurice
185#
10 rounds + 1 kbs as rx’d
Melissa
95#
10 rounds as rx’d
Emily O
63#
11 rounds + 2 kbs (53#/26# kbs)
Alex S
63#
9 rounds + 2 sto (53#/35# kbs)
Dawn
83#
16’41″ 1/23 WOD
Dave D
85#
10 rounds + 5 sto (65#/35# kbs)
Megon
83#
9 rounds + 3 sto (60#/35# kbs)
Lauren
85#
15’39″ as rx’d 1/23 WOD
Erin F
95#
9 rounds + 2 sto as rx’d
Jami
65#
8 rounds + 4 sto (45#/18# kbs)
On-Ramp
“Baseline”
Sam 5’50″ (Retest)
Ozzie 5’55″
Frank 6’51″
Randy 7’59″
Erika
95#
9 + 1 sto as rx’d
Janeen
95#
8 rounds + 3 sto (53# kbs)
Kendall
75#
9 rounds (55#/35# kbs)
Adam K
155#
8 rounds + 9 sto as rx’d
Josh M
155#
9 rounds + 2 sto as rx’d
WOD 1 800 m run/30 power snatch 75#/800 m run 8’19″
Carajane
63#
9 rounds + 19 reps (35#/26# kbs)
Jessica W
73#
10 rounds + 6 reps (53#/35# kbs)
Steve M
105#
8 rounds + 1 (105#/53# kbs)
Heather M
95#
8 rounds + 4 as rx’d
Julie A
68#
10 rounds + 3 (53#/35# kbs)
Sara W
83#
9 rounds + 4 (68#/35# kbs)
Jenny S
83#
8 rounds + 4 (70#/35# kbs)
Bob W
115#
10 rounds (95#/53# kbs)
Doug S
115#
9 rounds + 6 (95#)
Bricker
155#
10 rounds + 1 as rx’d
Bobby
155#
10 rounds + 4 as rx’d
Erik
155#
9 rounds + 10 as rx’d
Caroline
95#
7 rounds + 8 kbs as rx’d
Bryn
2 x 1000 m row (goal: 3’30″ pace)
rest 2 min between intervals
5-4-3-2-1
Muscle-ups
Bear Complex, 115#
10 min emotm x 3 push jerk