WOD – 01-06-14 Monday

January 5, 2014 jkwuest 4 comments

There are a lot of new faces at the box, make sure to put forth the effort and introduce yourselves. Everyone knows how it feels to be the new kid on the block. Let’s make everyone who walks in feel like family! Keep crushing wods and making friends!

 

Hatch Squat W10/D1

BS
1×5 @60%
1×5 @65%
1×5 @70%
1×5 @75%
 
FS
1×5 @60%
1×5 @65%
2×5 @70%
 
WOD
 
9 Deadlifts  205/135# (ADV. 245/175#) 
10 Burpee Box Jump 24/20 (ADV. 30/24″)
15 Deadlifts 
10 Burpee Over The Bar
21 Deadlifts 
10 Burpee Pull-up (ADV. Muscle Up)
800m run
 
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4 Comments on “WOD – 01-06-14 Monday

  1. First official day at CF Lifted. Glad to be part of the team.

    Back Squat
    1×5 @ 145#
    1×5 @ 160#
    1×5 @ 170#
    1×5 @ 185#

    Front Squat
    1×5 @ 135#
    1×5 @ 145#
    2×5 @ 155#

    WOD- time 14:09; completed at 225# deadlifts; 24″ box; strict pull ups

  2. There was a great turnout at the 5:30 am class! Great work by ALL the members and a big, warm welcome to the newest members!! 🙂

    Then it was a “girl power” session at 630 am!

    I love this job and all the members!!

    13:42 adv (pull ups rx)

  3. Back Squats + Front Squats

    WOD – 11:11 ADV

    + free standing HSPU skill work

    + row 1:1
    200m – 0:40
    200m – 0:40
    400m – 1:25
    400m – 1:25

    Great job everyone! Love seeing all the new faces and hard working members!

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