1.22.2013

W.O.D.1.23.13

Back Squat
5-5-5-5-5

Then:
Using 70% of your 5 RM 
for time complete
20 Back Squats
30 Toes to Bar 
40 Kettlebell Swings (35/55#)

Quote:
"Man has no nobler function than to defend the truth."
-Mahalia Jackson

Results:
Kim 125/6:28 (45)
Kathleen 100/6:08
Pete 215/5:04
King 205/4:10 (-10T2B)
Gina 135/5:22
Dinger 145/6:36(44)
Mike S 145/8:34 (44/ROM)
Cris A 215/6:30
J-Mo 230/6:30
Stacy 145/6:29(ROMT2B)
Lauren D 105/5:19 (Flr/26)
Tall D 255/6:02 Rx
Steve M 175/8:26(ROMSQ)
Sarah W 105/6:29(ROMT2B/26)
TimMc 265PR/4:44Rx
Pam 145/6:29(ROMT2B)
Shival 175/6:39 (ROMT2B/35)
Allison B 105/6:11Rx
Schaefer 275/5:14Rx
Laurel 105/5:12(Flr/26)
Cory 165PR/6:55 44kb
Kelvin 265/5:38
Megs 135/4:57 44kb
JZ 205/5:43 44kb
LP 130/4:00
JCar 85/5:27
Faby 255
Oleg 235/6:02
Vinny 315/5:00 Rx
Jess S 108/7:39
Mel 115/8:09
Flounder 165/6:32
Miranda 175/6:12 Rx
Matt G 265/7:30
Tim H 225/6:49
Andrew Y 185/6:53
Borden 280/7:23
Conn 205
Jess C 145/6:09
JNa 110/8:46
Erika 125/6:08
Manisha 83/8:22
Al 305/4:25
Jim C 240/5:55
Jeremy 155/6:59
Dave 225/5:33
Big Al 255/6:57
Balmer 255/4:25
Chip 295/5:58
Sandy 125/5:46
Chris A 175/6:59 Rx
Leslie 125/5:00
Faythe 103/5:38
Anne 110/6:19
Steph I 125 5:50 ROM
Steph V 215 6:18 ROM
Jessy 145 ROM 4:56 ROM
Dushin(bag) 360 5:48 Rx
PH 315 7:11 ROM
WW 135 7:47
Rye Bread 365 6:09 Rx
Jason H 235 5:53 Rx
Diane 225 6:24 ROM
Kate K 130 6:45 Rx+44KB
AK-47 170 7:11 ROM
Ben 175 8:47 45KB
Joy 115 8:03 ROM 44KB
Mike T 255 5:24 Rx
Tim P 265 5:31 Rx
Kate C 165 5:06 Rx
at

7 comments:

  1. VinnyJanuary 23, 2013 at 7:44 AM

    6am

    Kim 125/6:28 (45)
    Kathleen 100/6:08
    Pete 215/5:04
    King 205/4:10 (-10T2B)
    Gina 135/5:22
    Dinger 145/6:36(44)
    Mike S 145/8:34 (44/ROM)
    Cris A 215/6:30
    J-Mo 230/6:30

    Welcome to Jamison A (aka J-Mo) nice work today. Gina, great job going after, and completing the KBs in one set.

    ReplyDelete
  2. Mark CJanuary 23, 2013 at 9:17 AM

    Beach WOD in Puerto Rico!

    AMRAP in 20 minutes:
    200m sprint in dry sand
    10 burpees over the chaise lounge
    100m ocean swim

    Tim914: 3.9999 rounds
    Mark C: 4 rds less last 50m of swimming
    Tim Classico: 3 rds + run & burpees

    :)

    ReplyDelete
  3. CharlesJanuary 23, 2013 at 11:21 AM

    Can we break the metcon up any way we would like?

    ReplyDelete
  4. Aimee LyonsJanuary 23, 2013 at 12:59 PM

    Charles - Must be done in order listed.

    ReplyDelete
  5. Stephanie VincentJanuary 23, 2013 at 7:12 PM

    12n
    Stacy 145/6:29(ROMT2B)
    Lauren D 105/5:19 (Flr/26)
    Tall D 255/6:02 Rx
    Steve M 175/8:26(ROMSQ)
    Sarah W 105/6:29(ROMT2B/26)
    TimMc 265PR/4:44Rx
    Pam 145/6:29(ROMT2B)
    Shival 175/6:39 (ROMT2B/35)
    Allison B 105/6:11Rx
    Schaefer 275/5:14Rx
    Laurel 105/5:12(Flr/26)

    ReplyDelete
  6. Chris P.January 23, 2013 at 9:46 PM

    5:30
    Cory 165PR/6:55 44kb
    Kelvin 265/5:38
    Megs 135/4:57 44kb
    JZ 205/5:43 44kb
    LP 130/4:00
    JCar 85/5:27
    Faby 255
    Oleg 235/6:02
    Vinny 315/5:00 Rx
    Jess S 108/7:39
    Mel 115/8:09
    Flounder 165/6:32
    Miranda 175/6:12 Rx
    Matt G 265/7:30
    Tim H 225/6:49
    Andrew Y 185/6:53

    6:30
    Borden 280/7:23
    Conn 205
    Jess C 145/6:09
    JNa 110/8:46
    Erika 125/6:08
    Manisha 83/8:22
    Al 305/4:25
    Jim C 240/5:55
    Jeremy 155/6:59
    Dave 225/5:33
    Big Al 255/6:57
    Balmer 255/4:25

    7:30
    Chip 295/5:58
    Sandy 125/5:46
    Chris A 175/6:59 Rx
    Leslie 125/5:00
    Faythe 103/5:38
    Anne 110/6:19

    I know this was a squat day, and we saw some big numbers, but I was most impressed with Manisha using the 35#kb for the cash out! For those that don't know, Manisha weighs as much as two 35#kb's and she handled that thing like it was her job. Awesome.

    ReplyDelete
  7. Keith BJanuary 23, 2013 at 10:57 PM

    4:30

    Steph I 125 5:50 ROM
    Steph V 215 6:18 ROM
    Jessy 145 ROM 4:56 ROM
    Dushin(bag) 360 5:48 Rx
    PH 315 7:11 ROM
    WW 135 7:47
    Rye Bread 365 6:09 Rx
    Jason H 235 5:53 Rx
    Diane 225 6:24 ROM
    Kate K 130 6:45 Rx+44KB
    AK-47 170 7:11 ROM
    Ben 175 8:47 45KB
    Joy 115 8:03 ROM 44KB
    Mike T 255 5:24 Rx
    Tim P 265 5:31 Rx
    Kate C 165 5:06 Rx

    ReplyDelete