Thursday, January 17, 2013

Thursday, January 17, 2013

power clean


clean pull

Compare all results to January 12, 2013.

then, Tabata Mash-Up: Box Jump + Single-leg Squat
Complete 16 intervals of 20 seconds of work followed by 10 seconds of rest where the odd intervals are box jumps (24″ platform), and the even intervals are single-leg squats.

This workout is scored by the total repetitions completed from all 16 intervals.


  1. crossfitjw31 | January 16, 2013 at 9:50 pm

    Great picture of Christine

  2. crossfitjw31 | January 17, 2013 at 10:12 am

    power clean – 135, 145,150
    squat clean – 135,135,140
    clean pulls – 150, 160,160

    Tabata Mash-Up tuck jump + assisted single-leg squat

  3. C.Clever | January 17, 2013 at 11:43 am

    So, I was perusing for sick brosonbros shirts (like any self-respecting bro does), and a quick ‘bro’ search turned up this gem. My 5:00pm boys, I’m looking your way.

    • jimc2 | January 17, 2013 at 1:30 pm

      Those shirts bro so hard

      • Mrs. F | January 17, 2013 at 4:09 pm

        I personally like the ones you have to wear with your best bro. One shirt says Swole, the other says Mates! Reminds me of a cheap “Best Friends” necklace I had in middle school with my besty.

  4. b-kay | January 17, 2013 at 9:55 pm

    Borja G.: 175-lbs., 185-lbs., 205-lbs., 140
    Derek B.: 170-lbs., 180-lbs., 205-lbs., 106 (40-lbs.; sub: step-up, goblet squat)
    Ralph A.: 155-lbs., 165-lbs., 200-lbs., 122 (35-lbs., 20″; sub: goblet squat)
    John P.: 155-lbs., 170-lbs., 200-lbs., 110 (sub: plate assisted sls)
    John G.: 195-lbs., 185-lbs., 235-lbs., 100 (35-lbs.; sub: goblet squat)
    Alex M.: 185-lbs., 205-lbs., 200-lbs., 205-lbs., 116 (sub: plate assisted sls)
    Chap G.: 126 (45-lb. db, 35-lbs.; sub: single-arm clean + max v-hold, 5 rounds, goblet squat)
    Jon H.: 130-lbs., 135-lbs., 170-lbs., 103
    Matt H.: 140-lbs., 150-lbs., 170-lbs., 126 (35-lbs.; goblet squat)
    Ted K.: 105-lbs., 115-lbs., 145-lbs., 123 (35-lbs., 20″; sub: goblet squat)
    Joe T.: 105-lbs., 145-lbs., 145-lbs., 139 (35-lbs.; sub: goblet squat)
    Robert W.: 125-lbs., 95-lbs., 145 (25-lbs.; sub: no squat clean, step-up, 20″, goblet squat)
    Scott T.: 85-lbs., 95-lbs., 95-lbs., 117 (35-lbs., 20″; sub: goblet squat)
    Christine S.: 95-lbs., 110-lbs., 125-lbs., 99 (sub: step-up, 20″; sub: plate assisted sls)
    Keena S.: 95-lbs., 100-lbs., 125-lbs., 151 (25-lbs., 20″; sub: goblet squat)
    Noreen S.: 108 (35-lb. db, 25-lbs., 20″; sub: 5x single-arm clean + max plank, 5 rounds, goblet squat)
    Bill G.: 195-lbs., 205-lbs., 215-lbs., 119
    David O.: 185-lbs., 195-lbs., 205-lbs., 96 (sub: plate assisted sls)
    Set S.: 95-lbs., 80-lbs., 100-lbs., 88 (25-lbs., 20″; sub: goblet squat)
    Julie G.: 95-lbs., 80-lbs., 100-lbs., 121 (25-lbs., 20″; sub: goblet squat)
    Holmes H.: 120-lbs., 125-lbs., 140-lbs. (20″)
    Gideon B.: 95-lbs., 95-lbs., 95-lbs. (35-lbs.; sub: goblet squat)
    Jeremy N.: 74 (sub: 30x jump-stretch strict pull-up, blue, strict sit-up, pushup)
    Matthew C.: 180-lbs., 190-lbs., 185-lbs., 105
    David S.: 150-lbs., 155-lbs., 185-lbs., 103 (sub: plate assisted sls)
    Rocio Q.: 50-lbs., 50-lbs., 119 (20-lbs.; sub: no squat clean, step-up, 20″, goblet squat)
    Ivy F.: 132 (30-lb. dbs, 25-lbs.; sub: 5x clean + 30″ side plank/side, 5 rounds, lunge, goblet squat)
    Adrian P.: 135-lbs., 140-lbs., 140-lbs., 110 (25-lbs., 20″; sub: goblet squat)
    Joseph P.: 175-lbs., 125-lbs., 205-lbs., 133 (sub: step-up, 20″, squat)
    John Gr.: 125-lbs., 95-lbs., 165-lbs., 117 (35-lbs.; sub: step-up, 20″, goblet squat)
    Mayra C.: 90-lbs., 90-lbs., 126 (25-lbs.; sub: no squat clean, step-up, 20″, goblet squat)
    Candida M.: 65-lbs., 80-lbs., 85-lbs., 148 (25-lbs., 20″; sub: goblet squat)
    Ben R.: 75-lbs., 90-lbs., 139 (sub: no squat clean, squat, step-up, 20″)
    Mark Co.: 145-lbs., 165-lbs., 195-lbs., 116 (sub: plate assisted sls)
    Chris T.: 160-lbs., 175-lbs., 190-lbs., 112 (sub: plate assisted sls)
    Wayne C.: 125-lbs., 155-lbs., 135-lbs., 108 (35-lbs.; sub: goblet squat)
    Peter H.: 135-lbs., 140-lbs., 155-lbs., 154 (35-lbs.; sub: goblet squat)
    Spencer S.: 125-lbs., 125-lbs., 155-lbs., 130 (35-lbs.; sub: goblet squat)
    Alissa G.: 125-lbs., 125-lbs., 155-lbs., 152
    Chris C.: 210-lbs., 240-lbs., 255-lbs., 163
    Jim C.: 220-lbs., 205-lbs., 235-lbs., 181
    Michael F.: 185-lbs., 205-lbs., 225-lbs., 124 (sub: plate assisted sls)
    Andrew R.: 175-lbs., 185-lbs., 225-lbs., 117 (sub: plate assisted sls)
    Chris H.: 160-lbs., 160-lbs., 175-lbs., 123 (sub: plate assisted sls)
    Steve M.: 165-lbs., 155-lbs., 200-lbs., 121
    Charlie R.: 105-lbs., 105-lbs., 115-lbs., 119 (35-lbs.; sub: goblet squat)
    Bill M.: 55-lbs., 113 (sub: muscle clean only, strict sit-up, pushup)
    Brian T.: 165-lbs., 160-lbs., 200-lbs., 112
    Sean F.: 140-lbs., 155-lbs., 175-lbs., 131
    Danny M.: 125-lbs., 125-lbs., 125-lbs., 145 (35-lbs.; sub: goblet squat)
    Buffy M.: 55-lbs., 65-lbs., 100 (25-lbs.; sub: no squat clean, step-up, 20″, goblet squat)
    Joanna T.: 70-lbs., 75-lbs., 126 (25-lbs., 20″; sub: no squat clean, goblet squat)
    Katheryn S.: 133 (25-lbs., 20″; sub: 5x single-arm clean + max v-hold, 5 rounds, goblet squat)
    Katherine S.: 101 (25-lbs.; sub: 5x single-arm clean + max v-hold, 5 rounds, step-up, 20″, goblet squat)
    Arvin G.: 110-lbs., 120-lbs., 115-lbs., 123 (35-lbs.; sub: goblet squat)
    Randy F.: 110-lbs., 120-lbs., 115-lbs., 113 (35-lbs.; sub: goblet squat)
    Melissa S.: 45-lbs., 70-lbs., 139 (sub: muscle clean only, strict sit-up, pushup)
    Joana S.: 45-lbs., 65-lbs., 70-lbs., 115 (25-lbs.; sub: goblet squat, step-up, 20″)
    Dave R.: 220-lbs., 220-lbs., 255-lbs. (no part four)


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