Tuesday 9.20.11


Andy joined the Muscle up club last week so Steve took video today.  Good job Andy!


SWOD: Deadlift @ 65-75% -2 Reps a minute for 10:00. Focus on form and speed

Metcon: Reps of 20-15-10-5 of:
-Box Jumps, 24/ 20"
-Pull Ups

Post weights and times to comments. cc




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23 comments:

  1. KellyTuesday, September 20, 2011 5:57:00 AM

    SWOD:125 lbs
    WOD: 9:45 w/blue banded pullups

    ReplyDelete
  2. JamieTuesday, September 20, 2011 7:12:00 AM

    SWOD:115# DL
    Metcon: 9:08, 20" box, jumping PU

    ReplyDelete
  3. danyelTuesday, September 20, 2011 8:43:00 AM

    SWOD: 135 lbs
    Metcon: 9:11 / 20"box, pull ups with band

    ReplyDelete
  4. Steve LTuesday, September 20, 2011 10:21:00 AM

    SWOD: 155 lbs
    Metcon: 7:25/ 24" box

    ReplyDelete
  5. MattTuesday, September 20, 2011 10:26:00 AM

    SWOD: 375# Deadlift
    METCON: RXD @ 6:18

    ReplyDelete
  6. MikeCTuesday, September 20, 2011 10:35:00 AM

    SWOD 225#

    Metcon 13:24 20# wt. chinups/30in box

    ReplyDelete
  7. Paul McTuesday, September 20, 2011 10:36:00 AM

    SWOD: 285#
    WOD: 29" box 7:41

    ReplyDelete
  8. kimTuesday, September 20, 2011 10:37:00 AM

    75lbs deadlift
    7:00 kipping and 20 box step down

    ReplyDelete
  9. HollyTuesday, September 20, 2011 10:44:00 AM

    SWOD: 155
    8:18 rx'd

    ReplyDelete
  10. Larry DTuesday, September 20, 2011 12:22:00 PM

    Swod 205lb
    Metcon: 10:09

    ReplyDelete
  11. JennaTuesday, September 20, 2011 12:38:00 PM

    SWOD: 125 lbs
    Metcon: 8:15 w/ red band and 22inch box jump

    ReplyDelete
  12. ALANTuesday, September 20, 2011 3:56:00 PM

    SWOD: 315 DL
    METCON: 6:26 RXD

    ReplyDelete
  13. DamonTuesday, September 20, 2011 5:18:00 PM

    205 DL / 5:43 rx'd

    ReplyDelete
  14. StefanTuesday, September 20, 2011 5:19:00 PM

    SWOD: 265 DL
    METCON: 5:31 RXD

    ReplyDelete
  15. DietrichTuesday, September 20, 2011 5:20:00 PM

    SWOD: 245 dl
    MetCon: 5:24 rx

    ReplyDelete
  16. MichelleTuesday, September 20, 2011 5:23:00 PM

    SWOD: 85lbs 2rds, 105lbs 8rds
    Metcon: 20box 1rd, 12box 3rds, banded pullups

    ReplyDelete
  17. JoyceTuesday, September 20, 2011 6:34:00 PM

    SWOD: 145#
    METCON: 8:12, 20" box, green band PU (assist after about 15)

    ReplyDelete
  18. DougTuesday, September 20, 2011 7:02:00 PM

    swod: dl's @ 255#
    metcon: 30" box/ unbroken sets of kipping PU's 7:46

    ReplyDelete
  19. SteffanieTuesday, September 20, 2011 8:54:00 PM

    Swod: 175#
    Metcon: 7:03 as rx'd

    Pretty lonely 6:30 class... thanks for the one on one personal training session Coach Holly! :)

    ReplyDelete
  20. Melissa MurphyTuesday, September 20, 2011 9:54:00 PM

    Swod: 195# deadlift x2 for 10 min.
    Monday's metcon: 11:55 65#, 75#, 85# thrusters

    ReplyDelete
  21. NicoleFriday, September 23, 2011 7:12:00 PM

    SWOD: 75
    Metcon: 10:24

    ReplyDelete
  22. ReneeFriday, September 23, 2011 7:12:00 PM

    SWOD: 110
    Metcon: 10:42

    ReplyDelete
  23. hollycollinsTuesday, October 04, 2011 12:38:00 AM

    SWOD: 155
    Metcon: 8:18

    ReplyDelete

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