Tuesday, January 8, 2013


  1. crossfitjw31 | January 8, 2013 at 10:16 am

    Back Squat – 125, 135,135
    assisted single leg squat – 18 left and 40 right
    v hold – 4 sets
    Jeff W.

  2. Melody | January 8, 2013 at 8:48 pm

    Matthew W.: 215-215-215-lbs., 50-lb. dbs (sub: 90″ L-sit)
    Michael F.: 245x-215-215-lbs., 50-lb. dbs (sub: 90″ L-sit)
    Ralph A.: 245-245x-225-lbs., 30-lb. dbs (sub: 90″ N-sit)
    Alex M.: 240-215-215-lbs., 40-lb. dbs (sub: 90″ L-sit)
    Borja G.: 240-225-215-lbs., 40-lb. dbs (sub: 90″ L-sit)
    John G.: 220x-195-195x-lbs., 30-lb. dbs (sub: 90″ N-sit)
    Chap G.: 220-225-225-lbs., 45-lb. dbs (sub: (90″ N-sit)
    James C.: 220-220-220-lbs., 35-lb. dbs (sub: 90″ L-sit)
    Bill G.: 235-245-250-lbs., 50-lb. dbs
    Neil A.: 235-235-240-lbs., 45-lb. dbs (sub: 3′ N-sit)
    David O.: 205-205-185-lbs., 45-lb. dbs (sub: 90″ L-sit)
    Rob K.: 200-200-200-lbs., 55-lb. dbs
    Terry M.: 200-200x-185-lbs., 35-lb. dbs (sub: 90″ L-sit)
    Josh M.: 190-190-190-lbs., 40-lb. dbs
    John P.: 180-185-185-lbs., 55-lb. dbs (sub: 90″ N-sit)
    David S.: 200-215-215-lbs., 45-lb. dbs
    Johnny A.: 175-185-175-lbs., 30-lb. dbs (20″; sub: 90″ N-sit)
    Adrian P.: 165-180*-195x-lbs., 25-lb. dbs (20″; sub: 90″ N-sit)
    Roselena R.: 135-140-145-lbs., 25-lb. dbs (sub: 90″ N-sit)
    Alissa G.: 125-130-130-lbs., 35-lb. dbs (sub: 90″ L-sit)
    Katherine S.: 65-65-65-lbs., 15-lb. dbs (sub: 90″ N-sit)
    Drew P.: 205-220-x-lbs., 50-lb. dbs
    Ralph B.: 175-185-185-lbs., 45-lb. dbs (sub: 3′ N-sit)
    Jon H.: 215-220x-x-lbs., 35-lb. dbs (sub: 90″ L-sit)
    Larry B.: 185-175-x-lbs., 30-lb. dbs (20″; sub: 3′ N-sit)
    Matt H.: 175-180-x-lbs., 35-lb. dbs (sub: 3′ N-sit)
    Ted K.: 160-160-x-lbs., 30-lb. dbs (sub: 90″ L-sit)
    Robert W.: 150-150-x-lbs.
    Scott T.: 150-150-150-lbs., 25-lb. dbs (20″; sub: 90″ N-sit)
    Christine S.: 140-140-140x-lbs., 25-lb. dbs, 1:10, 0:50, 0:42 (sub: plank hold, 3 rounds)
    Keena S.: 130-125-120-lbs., 20-lb. dbs (sub: 3′ N-st)
    Cristian D.: 95-95-95-lbs., 30-lb. dbs (sub: back squat, 3-3-3, 3′ N-sit)
    Gideon B.: 150-145-145-lbs., 25-lb. dbs (20″; sub: 3′ N-sit)
    Holmes H.: 140-140-135-lbs., 30-lb. dbs (sub: 90″ L-sit)
    Teal B.: 130-130-130*-lbs., 30-lb. dbs (sub: 90″ N-sit)
    Jen M.: 80-80-80-lbs., 20-lb. dbs (sub: N-sit)
    Katie M.: 65-70-65-lbs., 20-lb. dbs (sub: front squat, 3-3-3, N-sit)
    Julie G.: 60-65-65-lbs., 20-lb. dbs (sub: 90″ N-sit)
    Carolyn M.: 50-55-60-lbs., 15-lb. dbs (sub: front squat, 3-3-3, v-hold)
    Erez Y.: 175-180-165-lbs., 30-lb. dbs
    Kit H.: 145-155-165-lbs., 45-lb. dbs (sub: 90″ L-sit)
    Brett B.: 165-175x-155-lbs., 35-lb. dbs (sub: 3′ N-sit)
    Randy F.: 130-135-140-lbs., 30-lb. dbs (sub: 3′ N-sit)
    Ben R.: 135x-115-120-lbs., 25-lb. dbs (20″; sub: front squat, 90″ N-sit)
    Arvin G.: 130-135-140-lbs., 25-lb. dbs (sub: 90″ N-sit)
    Sofia J.: 85-90-90-lbs., 20-lb. dbs (sub: 90″ N-sit)
    Joana S.: 55-60-60x-lbs., 15-lb. dbs (sub: front squat, 3′ v-hold)
    Melissa S.: 55-60-65-lbs., 20-lb. db (sub: front squat, 3′ v-hold)
    Ivy F.: 130-135-135-lbs., 25-lb. dbs, 1:09, 0:49, 1:00 (sub: max v-hold; 3 sets)
    Tamra F.: 115-115-115-lbs., 20-lb. dbs (sub: 3′ v-hold)
    Danny M.: 135-140-140-lbs., 25-lb. dbs (sub: 3′ N-sit)
    Joanna T.: 95-95-95-lbs., 20-lb. dbs (sub: 3′ v-hold)
    Buffy N.: 45-45-45-lbs., bw (sub: front squat, 3′ v-hold)
    Chris C.: 285-285-285-lbs., 45-lb. dbs
    Jim C.: 210-215-220-lbs., 55-lb. dbs
    Brian T.: 160-170-175-lbs., 45-lb. dbs
    Bien C.: 185-205-205-lbs., 35-lb. dbs (sub: 3′ N-sit)
    Chris H.: 180-190-195*-lbs., 45-lb. dbs (sub: 90″ L-sit)
    Jason C.: 155-160-160-lbs., 40-lb. dbs (sub: 3′ v-hold)
    Jared S.: 115-105-105-lbs., 25-lb. dbs (20″; sub: 90″ N-sit)
    Joseph P.: 30-lb. dbs (20″; sub: max strict bodyrow + max plank; 5 rounds, 90″ N-sit)
    Chris T.: 170-180-190-lbs., 40-lb. dbs (sub: 90″ L-sit)
    Steve M.: 170-180-190-lbs., 35-lb. dbs (sub: 90″ L-sit)
    Sean F.: 170-175-165-lbs., 45-lb. dbs (sub: 90″ L-sit)
    Mayra C.: 75-75-75-lbs., 20-lb. dbs (sub: front squat, 90″ N-sit)
    Diana D.: 65-55-55-lbs., 20-lb. dbs (sub: front squat, 3′ v-hold)
    Marcel S.: 75-75-75-lbs., 35-lb. db (sub: front squat, 90″ N-sit)
    James W.: 85-85-85-lbs., 25-lb. dbs (sub: front squat, 90″ N-sit)
    Dave R.: 270-280-280-lbs., 55-lb. dbs
    Mark Co.: 245-255-255-lbs., 45-lb. dbs
    Wayne C.: 135-135-135-lbs., 30-lb. dbs (sub: front squat, 90″ N-sit)
    Spencer S.: 155-165-165-lbs., 35-lb. dbs (sub: 3′ N-sit)
    Peter H.: 145-155-135-lbs., 35-lb. dbs
    Matthew C.: 215-215-215-lbs., 40-lb. dbs (sub: 90″ L-sit)
    Andrew R.: 200-215-215-lbs., 35-lb. dbs
    Alex C.: 95-95-95-lbs., 35-lb. dbs (20″; sub: front squat, 90″ L-sit)
    Graham G.: 135-135-135-lbs., 30-lb. dbs (sub: 90″ N-sit)
    Lisa C.: 85-85-85-lbs., 25-lb. dbs (20″; sub: front squat; 3-3-3, 3′ v-hold)

  3. Tink | January 8, 2013 at 10:42 pm

    Hi coaches. Did 45lbs on the step ups 🙂


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