Tuesday – Jan. 24/12

24 January 2012 by , 13 Comments

Verna doing handstand push-ups.

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There will be a WOD + followed by Dom’s Spin session (bring your own bike and trainer) – Wednesday, Jan. 25/12 @  7:45pm.

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

WOD:

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Jason Khalipa 3:23, Neal Maddox 3:48.

Skill work: pick your demon (5 minutes)

Have fun!!  Post your results to comments.

13 Responses to “Tuesday – Jan. 24/12”

  1. Ashley 24 January 2012 at 8:35 am #

    WUx1
    7 Rounds
    7 Front Squat 85# (or 83?!)
    7 Pull-ups green band
    14:01

    Be careful on the hill on Melanson…SLIPPERY! So is the parking lot ;)

    Reply
  2. Sophie 24 January 2012 at 11:57 am #

    Good job Ashley!!! :) and yes, VERY slippery haha!

    WUx1

    WOD: 7 rounds for time
    7 front squats #95
    7 ring rows

    Time: 9 minutes ish.

    Strength: Push Press
    3(48)-3(58)-3(68)-1(73)-1(78)-1(83)-1(88)

    Reply
  3. Karine 24 January 2012 at 12:12 pm #

    Thanks Girls!! Yes, salt truck came for our parking and it helped a lot!! Melanson was still tricky when I left gym, but later this morning was better. Drive carefully!!!

    AWESOME WORK GIRLS!!!! AND EVERYONE FROM THE MORNIGN CREWS!!!!!

    This morning I did:

    CFWU x 1

    Seven rounds for time of:
    1 rd @ 85 pound Front squat, 7 reps
    7 pull-ups (shoulders to bar, purple elastic)

    I was feeling my lower back in the squats, the “Coach” changed my “rack” position to another hold that had me keep my chest higher and was able to continue the WOD with:

    6 rds @ 115 pound Front squat, 7 reps
    7 pull-ups (shoulders to bar, purple elastic)

    Time: 25 minutes approx.

    GREAT WOD!! :-) HAVE A GREAT DAY EVERYONE!!!

    Reply
  4. Nat 24 January 2012 at 7:43 pm #

    WOD:

    Seven rounds for time of:
    115 pound Front squat, 7 reps
    7 Chest-to-bar pull-ups

    Time: 14:20

    ARGH!!!! sooo sooo heavy! hehe good job gang! :)

    Reply
    • CFD 24 January 2012 at 8:03 pm #

      very nice nat!! good job!!! :-)

      Reply
  5. Cynn 24 January 2012 at 8:58 pm #

    Seven rounds for time of:
    115 pound Front Squats, 7 reps
    7 Chest-to-Bar Pull-ups

    time: 9:44

    Reply
  6. Mike 24 January 2012 at 9:01 pm #

    Seven rounds for time of:
    165 pound Front squat, 7 reps
    7 Chest-to-bar pull-ups

    5min20sec

    Reply
  7. Mike 24 January 2012 at 9:02 pm #

    Good Job Julie on another PR tonight!! Thats It!!!

    Reply
    • Julie L. 24 January 2012 at 10:00 pm #

      Merci Mike! :)

      Reply
  8. Julie L. 24 January 2012 at 10:00 pm #

    Seven rounds for time of:
    95 pound Front squat, 7 reps
    7 Chest-to-bar pull-ups (pink elastic) – No pull-ups for me tonight!

    Time: 22:53

    Strenght Hang Power Clean
    3(80),3(90),1(95),1(100),1(105),1(110)

    Reply
  9. Le plumber 24 January 2012 at 10:01 pm #

    Seven rounds for time of:
    165 pound Front squat, 7 reps
    7 Chest-to-bar pull-ups

    Time: 11:04

    Reply
  10. Renee M 24 January 2012 at 11:37 pm #

    Thattssssss it!!! Good job gang!!!! :D

    Seven rounds for time of:
    115 pound Front squat, 7 reps
    7 Chest-to-bar pull-ups

    Time 6:54

    Reply
  11. Karine 25 January 2012 at 9:43 am #

    WOW!! AMAZING WORK tout l’monde!! Very, very nice!!! :-)

    Reply

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