January 14

 

RX:  6×6 @ 80-85% Back Squats. 5min As Many Rounds As Possible of 10 Ball Slams 14/20, 10 Hang Power Cleans (55/85).

Gold:  6×6 Back Squats. 5min As Many Rounds As Possible of 10 Hammer Hits (tire), 10 Hang Power Cleans (55/85).

Silver:  6×10 Back Squats. 5min As Many Rounds As Possible of 10 Hammer hits (tire), 10 Medi Ball Cleans.

Endurance:  3 rounds for time of 50 Air Squats and 50 Double Unders.

Competitor:  RX + 50yd Handstand Walk and 2 rounds max Bar Muscle Ups.

BWC: -8 REPS Burpees
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31 Responses to January 14

  1. Katy says:

    Back squats- 80-85-87(2)-90-92

    WOD- 2 rounds plus 11 reps rx

    Post wod- 3×10 good mornings at 35k
    Endurance done

    • Ben D says:

      Well you may not be able to OHS me, but this proves you could at least BS me. Maybe by the 2 year anniversary you can OHS me!

  2. Jaye says:

    Back Squats 2×2 85
    Endurance: 9:04 (have to keep working at DU no more than 17 strung together)
    Pull-ups: 7/6/5/5/4
    GHD: 3×10
    WOD: 2 Rd plus 5 Med ball slams. 70K (to heavy for hang clean) struggled and had 3 or 4 misses
    Post WOD: 3×10 Good Mornings (bar only limited flexibility)
    3×8 KTE (trying to work on should pull)

  3. Erin K says:

    BS 2 x 2 60K
    50 yd handstand walks done (we’ll call these 50 yds of attempts)
    Endurance 3 rds of 50 du and 50 air squats done. So close to stringing all 50 together..got to 41 then my shoe came untied!
    2 rds max bar MU w/ tiny red band. 1st round 5, 2nd 3…could’ve gotten more..needed chalk mid mu.
    3 x 8 reverse hypers done
    WOD: 1 full round + slams + 5 HPC 55k RX (had 4 failed attempts while doing the first round, and 2 failed during the 5 sooooo had some making up to do. )
    3 x 10 Goodmornings @30K done.

  4. Andrea says:

    BS 6×6 30K
    WOD: HC @ 32, 3 rounds minus 6 HC
    Post WOD: Good mornings @ 25

    Endurance and BWC during Bachelor tonight :-)

  5. Jamie says:

    Back Squats 2 x 2 @ 85K
    WOD: 3 full rounds w/9# med ball & 35K HC

    Post Wod: Good mornings at 35K then ICE ICE ICE. Hoping Hannah can help my shoudler tonight as I sit here with it throbbing typing this. My attitude was absolute shit this morning.

    Goal for the rest of January….get healthy and stay healthy!

  6. Nicki says:

    BS 50, 52, 55, 60, 62, 65

    Wod

    1 round + ball slams + 2 HPC
    Those HPC were heavy for this girl.

    Post Wod done

  7. Tom says:

    Back Squats- 110, 120, 130 (3), 132

    WOD- 2 Rounds+10 ball slams and 5 HPC. HPC @ 60k stayed light hoping it wouldn’t hurt my shoulder, didn’t work that well
    Post WOD- 3×10 Good Mornings @ 40k
    Endurance done-double unders were not fun after all those squats

    Jamie I have the same goal as you get healthy in January and try and stay healthy for all of 2013

  8. Rachel says:

    Squats: 55K(2), 57K(2), 60K, 62K
    WOD: 3 rounds + 1 Med Ball (Hang Cleans at 40K)
    Post-WOD: 3×10 good mornings at 30K
    Endurance: 11:19 (first and third round of DUs were terrible, 2nd round got 46 unbroken…gotta love it)

  9. Jeff says:

    BS- 80×5 85×1

    WOD- 2rds + 11 reps @ 55k

  10. Alicia says:

    1st day squat program
    WOD: 2 rounds, 10ball slams, 3 HPC (55k)
    Endurance done

  11. Holly says:

    BS 6×6 45,47,50, 52, 55, 57
    WOD: 3 Rounds HPC @ 40k
    Post WOD: Good mornings 3×10 @ 30k

  12. Aimee says:

    WOD 2 rounds +9 hpc. 40k
    Post WOD 3x 10 good mornings 30k

    Endurance done.

  13. Rob says:

    BS: 3×8 (87), 5×1(95), 2×2(102), 1×1(107)

    Endurance: 9:14 ( need to impove on DU’s… only getting a few at a time, max 10 strung together)

    WOD: 3 rounds @ 20#/65k

    Post WOD: 3×10 Good mornings (30k)

    BWC: 28 Burpees

  14. Ben D says:

    Squat: 70, 80(2), 85, 90, 100 (Thanks Erin for the push to 100)

    WoD: 3 rds + 8 ball slams (hang cleans @70k)

    Post WoD: good mornings (30k); BWC burpees; 3×15 false grip holds on rings

  15. Kaitlin says:

    WOD: 2rds+15 Rx
    Started the pull-up program need to get at that definitely my weakness
    I did box squats with the 15k bar (knee sucks really bad still)

  16. Chris says:

    BS: 120(2), 130(2), 135(2)

    WOD: 4 rds Rx

    PostWOD: good mornings w/ 40k
    Pull-ups: 10/7/6/6/5 strict

  17. Erin Tapken says:

    Back Squats: not quite at 30, will do it next time though.

    3 reps shy of 3 rounds, 20K for the weight.

    Good mornings 3×10 with 20k.

    Strict pull ups 6-5-5-4-3 with green/purple. I don’t want to get too cocky but they felt easier than last week

  18. Dana says:

    BS 6×6@55 60(2) 62(2) 64

    WOD: 2rds+10 ball slams gold

    Post WOD and burpees done

  19. jaormsby says:

    Back Squat 45K Qty 2 50K Qty2 55K Qty 2
    WOD 3 rounds plus 9 ball slams
    3 rounds good mornings at 30K

  20. Rubi says:

    BS: 42 45 (3) 47(2)
    WOD: 2rds+slams+2HC at 32
    Good mornings, burpees and endurance done.

  21. Bonnie Palomo says:

    BS 42 45 (3) 50
    WOD 4 rds + 1 slam
    HPC 30
    Good mornings 15

  22. Jackson, Chris says:

    BS 6×6 50×2, 60×2, 70×2
    WOD: 2 full rds at 50K HC & 20K ball + 7 HC

    Realized I could have done closer to 3 rds of the lift at 60K and 3 at 70K…next time

  23. Sarah W. says:

    BS: 5×6 @ 35K, 1×6 @ 39K
    WOD: 3 rounds + 11 reps

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