Strength- Front Squat 6 sets of 3.
First working set starting at 70% of 1RM working up to 80% for the 6th set.
WOD– “Wittman”
7 rounds-
15 KBS 55/35
15 Power Clean 95/65
15 Box Jumps 24/20
We hope everyone had a great Christmas!
A New Year brings new goals, what are some of your goals for 2013?
Don’t forget to tell your friends about the FREE CLASSES starting January 2nd and running through January 18th!
19 thoughts on “Prilepin”
New goals for 2013?
– Muscle ups
– 1000# CF Total
– 7 minute mile
– Butterfly pullups
Body weight snatch
225# clean and jerk
Handstand walk the length of the gym
Iron cross
Dunk a basketball
Lots of goals, it’s going to be a busy year!
Solid double unders
265 clean and jerk
Ten minute mile
Master oly squat lifts
Be paleo
Master power cleans
Double Unders
15 HS Push Ups
245 OHS
Own Vick in all categories!!!
Complete “Amanda” Rx
Sub 6 “Annie”
Handstand walk the gym
250# C&J
200# Snatch
Look good doing all this….
I see how it is Ricky. Game on!
Body weight snatch
Solid pull-ups
Hand stand push-ups
Ring dips
Handstand push-up
Consecutive muscle ups
Under 6minute mile.
300# DL
Have a better attitude about my eating habits.
I got 3 out of 4 of my goals last year. Pretty determined now!
Skill- 155, 155, 175, 185, 205, 205
WOD- 19:30 rx
Skill: 95,95,95,105,115,120
Wod: 25:58 rx First time to do Wittman. Didn’t do so well.
Goals for me:
Clean 165#
Be able to run and not complain
Get my eating habits back to normal
Handstand push ups
Ring dips
185# on my last set of three, thanks for the push Vick.
22:30 on the WOD.
That was all you
265×3
18:40 on the WOD, that was a really fun class.
Goal for 2013 is to go to Regionals!
225# (missed last rep)
20:48 rx, 4 min pr!!
Muscle up
Solid double unders
Sub 10 min 1 1/2 mile
Compete in a CrossFit competition
Complete level 1 certification
It’s been one year with CrossFit and when I started I couldn’t even overhead squat a PVC pipe. I’m still slow but I can rx a few workouts here and there and am still seeing improvements. Looking forward to next year!
Skill-145-205#
WOD 21:17 rx
Chest only hurt if I swung my arms to hard on box jumps, so i had to use all legs, but it felt good to push through a WOD,
7 days off paired with beer and Christmas party food had me hurting today. Only got 5 rounds in 25 min. Bummed.
165 front squat,
23:58 rx
5 min pr. Still sucked after a week off.
22:48 rx