Happy Monday – Jan. 23/12

23 January 2012 by , 12 Comments

 

Nice work Tony!!!

==============================================

Strength:
Back squat
8 sets of 3
When gets too heavy, drop to sets of 1

WOD:
Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

Graham Holmberg 7:48.

Skill work: Pick  your demon (5 minutes)

Have fun!!  Post your results !!!!!!!!!!!!!

12 Responses to “Happy Monday – Jan. 23/12”

  1. Ashley 23 January 2012 at 6:55 am #

    WUx2

    7 Rounds
    7 Deadlifts 115#
    7 L-Pullups – Regular pullups w/ blue & red bands

    12:48

    Back Squat x3
    75, 85, 95, 105

    Reply
  2. Sophie 23 January 2012 at 10:25 am #

    WUx1

    WOD: 7 Rounds for time
    7 Deadlifts #135
    7 Ring Rows

    Approx 14 minutes

    Strength: Deadlift
    3(165)-1(175)-1(185)

    Woohoo!! Good job Ashley!!! :)

    Reply
  3. Karine 23 January 2012 at 11:46 am #

    Awesome work Ladies!!! and morning crew!!!!

    This morning I did:

    CFWU x 1 (and just for Cynthia, I did pull-ups in warm-up with no elastics – hahaha!!!)

    WOD:
    Seven rounds for time of:
    135 pound Deadlift, 7 reps
    7 pull-ups (purple elastic)
    Time: closer to 20 mins…. ;-)

    Then did a few DL @ 160# to see how my back would hold-up, and feeling much better, so will go heavier next deadlift WOD… :-)

    HAVE A GREAT DAY EVERYONE!!!!

    Reply
  4. Ashley 23 January 2012 at 12:12 pm #

    Good job both of you! Now that I see this, I think I should have gone heavier this am too :)

    Reply
  5. Mike 23 January 2012 at 2:02 pm #

    YEAHHHHH TONY!!!! good job rippin’ that workout appart on Saturday!!

    good job a.m. crew!! keep it up!

    Reply
  6. Le plumber 23 January 2012 at 8:47 pm #

    7 Rounds
    7 Deadlifts 225#
    7 L-Pullups

    Time : 7:48

    Reply
  7. Julie L. 23 January 2012 at 8:49 pm #

    7 Rounds
    7 Deadlifts 160#
    7 Pullups

    Time:25:05

    Reply
  8. Nat 23 January 2012 at 9:38 pm #

    WOD:
    Seven rounds for time of:
    173 pound Deadlift, 7 reps
    7 L-Pullups

    Time: 23:39
    :)

    Reply
  9. Cynn 23 January 2012 at 10:20 pm #

    hahaha Good Job Karine :) Keep up the good Work!!

    and everyone else too good Job !!…

    On my Side was an amazing day :)

    1rep Max OHS (#120) shoulders are holding up!!
    and tonight went back to the gym to do a WOD but ended up working on my skills and FINALY GOT MY FIRST MUSCLE-UP :D !!

    Reply
  10. Renee M 24 January 2012 at 7:19 am #

    Wwooooohooooo atta girl Cyn!!!
    Oohh and is was a good day for Julie too! All 49 pull ups with no elastic! woot woot!!! :D
    Keep up the good work everyone!!

    Seven rounds for time of:
    185 pound Deadlift, 7 reps
    7 L-pull-ups

    Time 12:08

    The L-pull ups didn’t exactly look like they should’ve, but at least i gave it a try haha

    Reply
  11. Nat 24 January 2012 at 2:22 pm #

    WOWW!! YIPPY!! way to go julie and cyn!! :D

    and good job to the rest! great work!

    Reply
  12. Karine 24 January 2012 at 2:42 pm #

    WAY TO GO GIRLS!!! EXCELLENT WORK, KEEP IT UP!!!!

    Reply

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