Front Squat
2-2-2-2-2-2-2-2-2-2
then:
Max Pull-ups in one set
Community Notes:
We will be hosting a Level 1 Seminar on February 9th and 10th. Click here to register for the course.
CrossFit Del Val and CrossFit APEX are hosting the third annual WOD -N- Wings, on January 26th. Click here for more information. Last years event was a blast and I'm sure this year will prove to be event better. Who's in?
CrossFit Del Val and CrossFit APEX are hosting the third annual WOD -N- Wings, on January 26th. Click here for more information. Last years event was a blast and I'm sure this year will prove to be event better. Who's in?
FESTIVUS:
Festivus is only 10 Days away. Are you ready?
Wear: A "festive" Holiday Sweater
Date/Time: Thursday December 6th, 5:00PM
Food: We will provide catered food and drinks, but please feel free to bring a contribution of food and some beverages to share.
Feats of Strength: The Team workout will be announced shortly.
Gift Exchange: If you would like to participate in the gift exchange, remember to bring something less than $5.00, wrapped.
Notes: Wearing of the Holiday Sweater and participation in the team event is not required to join the Holiday Party! But, why wouldn't you? The "outfits' get better each year, we are looking forward to seeing what this year brings!
This event is for members only.
Wear: A "festive" Holiday Sweater
Date/Time: Thursday December 6th, 5:00PM
Food: We will provide catered food and drinks, but please feel free to bring a contribution of food and some beverages to share.
Feats of Strength: The Team workout will be announced shortly.
Gift Exchange: If you would like to participate in the gift exchange, remember to bring something less than $5.00, wrapped.
Notes: Wearing of the Holiday Sweater and participation in the team event is not required to join the Holiday Party! But, why wouldn't you? The "outfits' get better each year, we are looking forward to seeing what this year brings!
This event is for members only.
Quote:
“Live as if you were to die tomorrow. Learn as if you were to live forever.”
― Mahatma Gandhi
Results:
Brian D 160, 18reps Grn Band
Brian J 185, 10 StrictDHang
Rebecca 125, 5 floss
Bekah 160
Todd T 205, 20reps
Alona 80, 21 Grn band
Peter W 215, 18reps
Lauren Mer. 125, 1kip/21blkband
Alex P 245, 24reps
Kristin T 145, 18reps
Susan 120 5
Chris T 103
Kara 110 PR
Bre 115, 2
Byrnsey 235, PR 27
Rinat 245, PR 21
Jonathan 245, PR 21
Mike 235, 5
Amanda 118, 7
Meg 135 PR, 21
Steph V 195, 1
Aimee 175
John C 275
Cate 175
Andrea 108, 4-blackband
Sharon 145 - 7
Alison 165, 2 (She wrote: Yeah Daddy don't be jealous)
J-Na 115PR, 21 Blue
Miranda 160, 12
Erika 110, 3 Strict
Mark 165 PR
Big Al 245 PR, 6 Strict
Al V 245, 35
Dan 175 PR, 8 Strict
Leslie 130 PR, 25 Green/Blue
Linda 110 PR, 23 Black
Kathy 80!! PR, 19 Green/Blue
Kate C 160/17
Jen S 140/?
LP 120/32
TP 205/20
Mike T 255/51
Ditty 125/3
Kate K 75/3
Jess S. 115
Ryan B 345/15
Schaefer 255/21
Oleg 205/19
Ben 185/15
Luke 185/7
Jeremy 155/15green
Diego 205/21
Tim H 225
Patrick 165/25
Tre 170/33
Vinny 275/47
Gene 295/26
Results:
Brian D 160, 18reps Grn Band
Brian J 185, 10 StrictDHang
Rebecca 125, 5 floss
Bekah 160
Todd T 205, 20reps
Alona 80, 21 Grn band
Peter W 215, 18reps
Lauren Mer. 125, 1kip/21blkband
Alex P 245, 24reps
Kristin T 145, 18reps
Susan 120 5
Chris T 103
Kara 110 PR
Bre 115, 2
Byrnsey 235, PR 27
Rinat 245, PR 21
Jonathan 245, PR 21
Mike 235, 5
Amanda 118, 7
Meg 135 PR, 21
Steph V 195, 1
Aimee 175
John C 275
Cate 175
Andrea 108, 4-blackband
Sharon 145 - 7
Alison 165, 2 (She wrote: Yeah Daddy don't be jealous)
J-Na 115PR, 21 Blue
Miranda 160, 12
Erika 110, 3 Strict
Mark 165 PR
Big Al 245 PR, 6 Strict
Al V 245, 35
Dan 175 PR, 8 Strict
Leslie 130 PR, 25 Green/Blue
Linda 110 PR, 23 Black
Kathy 80!! PR, 19 Green/Blue
Kate C 160/17
Jen S 140/?
LP 120/32
TP 205/20
Mike T 255/51
Ditty 125/3
Kate K 75/3
Jess S. 115
Ryan B 345/15
Schaefer 255/21
Oleg 205/19
Ben 185/15
Luke 185/7
Jeremy 155/15green
Diego 205/21
Tim H 225
Patrick 165/25
Tre 170/33
Vinny 275/47
Gene 295/26
10 comments:
AAAWWWW MAN!!!! My favorite movement!! I hate California!!!!! I hope you're all keeping it together without me!!
Keith, you beat me to it! When I read the blog....I wanted to scream hahaha
6am
Brian D 160, 18reps Grn Band
Brian J 185, 10 StrictDHang
Rebecca 125, 5 floss
Bekah 160
Todd T 205, 20reps
Alona 80, 21 Grn band
Peter W 215, 18reps
Lauren Mer. 125, 1kip/21blkband
Alex P 245, 24reps
Kristin T 145, 18reps
Welcome Brian J 1st real WOD
930 results:
Susan 120 5
Chris T 103
Kara 110 PR
Bre 115, 2
Byrnsey 235, PR 27
Rinat 245, PR 21
Jonathan 245, PR 21
Mike 235, 5
Amanda 118, 7
Meg 135 PR, 21
Steph V 195, 1
What a pretty looking front squat!!
6:30
Alison 165, 2 (She wrote: Yeah Daddy don't be jealous)
J-Na 115PR, 21 Blue
Miranda 160, 12
Erika 110, 3 Strict
Mark 165 PR
Big Al 245 PR, 6 Strict
7:30
Al V 245, 35
Dan 175 PR, 8 Strict
Leslie 130 PR, 25 Green/Blue
Linda 110 PR, 23 Black
Kathy 80!! PR, 19 Green/Blue
I wrote yeah baby don't be jealous of my 2 pull ups! Ha ha.
Alison---hahah! I thought you were turning into Vinny for a second!
5:30
Kate C 160/17
Jen S 140/?
LP 120/32
TP 205/20
Mike T 255/51
Ditty 125/3
Kate K 75/3
Jess S. 115
Ryan B 345/15
Schaefer 255/21
Oleg 205/19
Ben 185/15
Luke 185/7
Jeremy 155/15green
Diego 205/21
Tim H 225
Patrick 165/25
Tre 170/33
Vinny 275/47
Gene 295/26
controlled descent to the bottom, ass to grass depth, bounce off your calves, and speed on the way up, focusing on keeping those elbows high. Do this from the rack or in a clean and you'll be golden.
I did strict pullups...I strung 6
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