Tuesday 12.13.11

Ryan doing a great job keeping his elbows high in the catch position.  Remember, Olympic Weightlifting class tonight at 6:30 pm, come in to learn some tips on improving your olympic lifts!
SWOD:  Deadlift 65%x 3, 75%x 3, 85%x max reps

Metcon: Complete 5 rounds for time:
- 20 yd Bear Crawl (10 yds up and back)
- 5 Power Cleans @ 50-60% of 1RM
- 25 Double Unders

Post weights and times to comments.
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15 comments:

  1. BrookeTuesday, December 13, 2011 5:48:00 AM

    SWOD: working on form 165 x3, 185 x3, 210 x4

    Metcon: 7:48 @ 85lbs

    ReplyDelete
  2. KateTuesday, December 13, 2011 5:49:00 AM

    SWOD- 165x3, 185x3, 210x1....getting a little better, but a long way to go

    METCON- 10:12, singles @ 75lbs

    ReplyDelete
  3. MikeCTuesday, December 13, 2011 8:56:00 AM

    530a Open Class
    Monday WOD

    165x3,185x3,205x4 BS
    8Rds+2 Plyo p/u

    ReplyDelete
  4. JennaTuesday, December 13, 2011 10:37:00 AM

    SWOD: 175x3, 195x3, 220x8
    Metcon: 6:31 @ 85lbs

    ReplyDelete
  5. MattTuesday, December 13, 2011 11:35:00 AM

    SWOD: 345x3,395x3,455x3
    METCON: 165# PC @ 12:30 rxd

    ReplyDelete
  6. AlanTuesday, December 13, 2011 4:47:00 PM

    Metcon: 15:25 @ 185 single then double unders alternating.

    ReplyDelete
  7. danyelTuesday, December 13, 2011 5:26:00 PM

    SWOD: 165x3,175x3,185x3
    Metcon: 10:23 @65lbs and single unders

    ReplyDelete
  8. bryantTuesday, December 13, 2011 5:28:00 PM

    SWOD: 225X3;265X3;295X10

    METCON: 12:47 @ 140#

    ReplyDelete
  9. John ETuesday, December 13, 2011 5:34:00 PM

    SWOD: 165/195/215x6
    Metcon: 15:21 80#

    ReplyDelete
  10. MichelleTuesday, December 13, 2011 6:38:00 PM

    SWOD: 95x3, 110x3, 125x7
    Metcon: 14:28, 65#

    ReplyDelete
  11. DietrichTuesday, December 13, 2011 7:38:00 PM

    225x3, 265x3, 205x4

    8:17 rxd w/ 125

    ReplyDelete
  12. s.pearson.jrTuesday, December 13, 2011 8:20:00 PM

    Metcon; 8:45 @ 135

    ReplyDelete
  13. DougWednesday, December 14, 2011 3:07:00 PM

    Olympic Lifting class..snatch practice, technique is everything..humbling but awesome.

    ReplyDelete
  14. DougWednesday, December 14, 2011 5:48:00 PM

    D/L make up: w/u then 135x8, 185x7, 245x3, 275x6
    F/Sqt: w/u then 135x6x4
    S/P: w/u then 95x6x4
    weighted sit up's 3x12 +10,+25,+35

    ReplyDelete
  15. JennyThursday, December 15, 2011 6:28:00 PM

    WOD: 13:03 55#
    D/U

    ReplyDelete

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