WOD 1/13
Buy In/Cash Out
3 x 10 Pike Push-ups
or
3x 20 accumulated seconds of: Chin-up Holds (CTB, False grip CTB, or Ring False Grips)
Make-up/Skill Day
CrossFit Total
Sit-up and Kick
Grip Strength
Anaerobic Power
Squat Program
Back Squat 6×2 @ 80% 20X0
RDLs 3×8 @ 4111
Behind the Neck Press 3×5 @ 2020
Do the hard jobs first. The easy jobs will take care of themselves. -Dale Carnegie
Your best friend staying thin on oreos and chili dogs
*Feel free to vent in the comments
Announcements:
– Today is our last Thursday Make-up Day, Make-day will be on Tuesday until further notice
-The Circle of Awesomeness Challenge page has been updated! Take a look here
–Austin Gorilla Run January 22nd!
| AM Results | |||||
| Monday | Tuesday | Wednesday | CF Total | Squats | |
| Nick | BS=305, P=165, DL=355, T=825 | ||||
| Tow Matt | 18:48 (MOD) | ||||
| Jables | BS=135, P=83, DL=180, T=398 | ||||
| Tasha | BS=125, P=53, DL=160, T=338 | ||||
| Tannifer | BS=135, P=65, DL=175, T=375 | ||||
| Ally | 25lbs | ||||
| Blake | Yes | ||||
| PM Results | |||||
| Winner | BS=145, P=75, DL=205, T=425 | ||||
| Cat | BS=275, P=95, DL=275, T=645 | ||||
| Sherman | BS=285, P=170, DL=335, T=790 | ||||
| Gena | BS=165, P=75, DL=215, T=455 | ||||
| Darlene | BS=143, P=73, DL=178, T=394 | ||||
| Turk | BS=285, P=145, DL=355, T=785 | ||||
| Ryan | BS=245, P=125, DL=355, T=725 | ||||
| Patrick | BS=305, P=155, DL=415, T=875 | ||||
| “G” | BS=143, P=68, DL=173, T=384 | ||||
| Kristin | 40lbs | ||||
| Julie | BS=145, P=70, DL=185, T=400 | ||||
| Jeanette | BS=95, P=65, DL=135, T=295 | ||||
| Stacey | Yes | ||||
| Alex | 75lbs | ||||
| Skipper | BS=165, P=115, DL=215, T=495 | ||||
| Kavi | 23:46 (45, S) | ||||
| Ivan | 23:53 (65, S) | ||||
| Debbie | 25lbs | ||||
| On Ramp | |||||
| Elizabeth | 6:56 (6:45) | ||||
| Senator | 8:05 (7:56) | ||||
| Sam | 9:00 (7:10) | ||||
| Megan | 9:20 (9:10) | ||||
| Andee | 7:20 (6:25) | ||||
| Elena | 5:55 (5:55) | ||||
| Michael | 6:20 (4:56) | ||||
| Jeff | 6:19 (5:14) | ||||