Tuesday, January 22, 2013

Tuesday, January 22, 2013

IMG_5030
Congratulations Maya G., for completing our Elements Workshop program!

power clean
3-3-3

clean
3-3-3

clean pull
3-3-3

Compare results to January 17, 2013.

then, as many rounds as possible in six minutes:
6x dumbbell burpee + squat clean + thruster with 45/30-lb. dumbbells
1x legless rope climb, 9 feet

3 Comments

  1. crossfitjw31 | January 22, 2013 at 12:41 pm
     

    power clean – 135,140,140
    squat clean – 115,125,130
    clean pull – 145, 155, 155

    6 minute amrap
    6 burpee + squat + squat jump
    9 clean pull @ 135 lbs.
    2 rounds + 2 burpees
    Jeff W.

    Reply
  2. jimc2 | January 22, 2013 at 7:34 pm
     

    Jim C. OTB

    Back squat
    1×8 (195lbs)
    2×5 (215lbs)
    2×3 (235lbs)

    3 rounds for time
    12x dead lifts 185lbs
    12x pull ups
    300 meter shuttle run

    6:59

    Reply
  3. b-kay | January 22, 2013 at 9:44 pm
     

    –Scores–
    Neil A.: 200-lbs., 245-lbs., 3 rounds (sub: no squat clean)
    Rob K.: 190-lbs., 170-lbs., 215-lbs., 3 rounds + 5x complex (40-lb. dbs)
    Bill G.: 200-lbs., 205-lbs., 245-lbs., 3 rounds + 6x complex
    David O.: 190-lbs., 180-lbs., 215-lbs., 3 rounds + 1x complex
    Josh M.: 165-lbs., 160-lbs., 185-lbs., 3 rounds + 4x complex (40-lb. dbs)
    Matthew C.: 3 rounds (40-lbs., 55-lbs.; sub: 2x goblet squat, 200m run; 5x single-arm db power clean + 5x single-arm db squat clean + 10x box jump, 24″; 10 rounds)
    Terry M.: 135-lbs., 150-lbs., 165-lbs., 3 rounds + 4x complex (40-lb. dbs; sub: clean deadlift)
    Adrian P.: 135-lbs., 115-lbs., 155-lbs., 2 rounds +… 3x pull-up (30-lb. dbs; sub: 5x strict ring pull-up)
    Ralph B.: 155-lbs., 150-lbs., 185-lbs., 3 rounds (35-lb. dbs)
    Drew P.: 195-lbs., 195-lbs., 255-lbs., 4 rounds
    Roselena R.: 125-lbs., 127-lbs., 155-lbs., 2 rounds + 4x complex (sub: 5x strict ring pull-up)
    Ralph A.: 165-lbs., 145-lbs., 205-lbs., 2 rounds + 5x complex (30-lb. dbs; sub: 5x jump-stretch strict pull-up, red)
    Dave R.: 225-lbs., 225-lbs., 275-lbs., 4 rounds + 4x complex
    Andrew R.: 185-lbs., 185-lbs., 225-lbs., 3 rounds + 5x complex
    Yoshi S.: 165-lbs., 135-lbs., 205-lbs., 3 rounds + 4x complex (35-lb. dbs; sub: no overhead, 5x jump-stretch strict pull-up, red)
    Ted K.: 120-lbs., 115-lbs., 145-lbs., 2 rounds + 2x complex (30-lb. dbs; sub: 5x strict pull-up)
    Bill M.: 80-lbs., 105-lbs., 3 rounds + 2x complex (25-lb. dbs; sub: muscle clean, muscle clean; burpee + power clean + push press)
    John G.: 200-lbs., 175-lbs., 235-lbs., 3 rounds (35-lb. dbs; sub: 5x jump-stretch strict pull-up, blue)
    Michael F.: 165-lbs., 175-lbs., 235-lbs., 3 rounds + 2x complex
    Derek B.: 165-lbs., 145-lbs., 145-lbs., 3 rounds (40-lb. dbs; sub: 5x strict ring pull-up)
    John P.: 165-lbs., 145-lbs., 145-lbs., 3 rounds +… 1x strict pull-up (35-lb. dbs; sub: 5x strict ring pull-up)
    Jon H.: 135-lbs., 140-lbs., 165-lbs., 2 rounds + 5x complex (40-lb. dbs)
    James C.: 135-lbs., 150-lbs., 165-lbs., 2 rounds + 5x complex
    Noreen S.: 90-lbs., 80-lbs., 115-lbs., 2 rounds + 3x complex (20-lb. dbs; sub: power clean + front squat; 5x jump-stretch strict pull-up, blue)
    Keena S.: 90-lbs., 105-lbs., 115-lbs., 2 rounds + 6x complex (25-lb. dbs; sub: 5x jump-stretch strict pull-up, red)
    Tamra F.: 3 rounds +… 50m run (35-lbs., 25-lbs.; sub: 5x single-arm db power clean + 5x single-arm db squat clean + 10x box jump, 20″; 10 rounds; 2x goblet squat, 200m run;)
    Emily N.: 4 rounds (20-lb. dbs, 15-lb. dbs.; sub: 5x single-arm db power clean + 5x single-arm db squat clean + 10x box jump, 24″; 10 rounds; 5x pushup)
    Cristian D.: 125-lbs., 125-lbs., 135-lbs., 3 rounds (30-lb. dbs; sub: 5x strict ring pull-up)
    Shawn J.: 105-lbs., 105-lbs., 105-lbs., 2 rounds + 6x complex (25-lb. dbs; sub: jump-stretch strict pull-up, blue)
    Jen M.: 90-lbs., 85-lbs., 105-lbs., 2 rounds + 1x complex (25-lb. dbs; sub: jump-stretch strict pull-up, red)
    Diana D.: 65-lbs., 65-lbs., 65-lbs., 2 rounds + 5x complex (15-lb. dbs; sub: jump-stretch strict pull-up, blue)
    Alissa G.: 120-lbs., 120-lbs., 155-lbs., 2 rounds + 6x complex
    Joana S.: 60-lbs., 60-lbs., 70-lbs., 3 rounds + 2x complex (15-lb. dbs; sub: power clean + front squat, 5x strict bodyrow)
    Patti D.: 60-lbs., 60-lbs., 70-lbs., 3 rounds + 6x complex (15-lb. dbs; sub: power clean + front squat, no overhead, 5x jump-stretch strict pull-up, blue)
    Jeremy N.: 150-lbs., 225-lbs., 1 round… + 3x pull-up (40-lb. dbs; sub: muscle clean, muscle clean, db burpee + power clean + push press, jump-stretch strict pull-up, blue)
    Alex M.: 175-lbs., 175-lbs., 205-lbs., 3 rounds + 3x complex
    Borja G.: 185-lbs., 185-lbs., 205-lbs., 3 rounds + 1x complex
    Robert W.: 120-lbs., 125-lbs., 4 rounds (20-lb. dbs; sub: no squat clean, clean deadlift, db burpee + power clean + push press, jump-stretch strict pull-up, green)
    Joe T.: 120-lbs., 115-lbs., 125-lbs., 3 rounds + 1x ring pull-up (30-lb. dbs; sub: 5x strict ring pull-up)
    Peter H.: 105-lbs., 125-lbs., 145-lbs., 5 rounds + 1x complex (sub: burpee + 2x squat)
    Spencer S.: 105-lbs., 115-lbs., 145-lbs., 4 rounds (30-lb. dbs)
    Katie M.: 80-lbs., 85-lbs., 3 rounds (20-lb. dbs; sub: no squat clean, 5x jump-stretch strict pull-up, red)
    Julie G.: 75-lbs., 65-lbs., 90-lbs., 2 rounds + 1x complex (25-lb. dbs; sub: 5x jump-stretch strict pull-up, red)
    Chris C.: 205-lbs., 220-lbs., 255-lbs., 4 rounds + 2x complex
    Brian T.: 165-lbs., 165-lbs., 185-lbs., 3 rounds
    Chris H.: 150-lbs., 155-lbs., 170-lbs., 3 rounds + 3x complex (40-lb. dbs)
    Steve M.: 150-lbs., 160-lbs., 170-lbs., 4 rounds (40-lb. dbs)
    David S.: 145-lbs., 165-lbs., 155-lbs., 3 rounds + 2x complex
    Nick G.: 135-lbs., 145-lbs., 155-lbs., 4 rounds + 2x complex (35-lb. dbs)
    Mark L.: 115-lbs., 135-lbs., 135-lbs., 4 rounds (35-lb. dbs)
    John Gr.: 115-lbs., 125-lbs., 135-lbs., 3 rounds + 1x complex (25-lb. dbs; sub: 5x strict bodyrow)
    Shawn C.: 160-lbs., 150-lbs., 180-lbs., 2 rounds + 5x complex (40-lb. dbs; sub: 5x ring strict pull-up)
    Sean F.: 145-lbs., 160-lbs., 180-lbs., 3 rounds + 4x complex (40-lb. dbs)
    James H.: 165-lbs., 150-lbs., 175-lbs., 3 rounds + 3x complex
    Matthew W.: 165-lbs., 175-lbs., 4 rounds + 3x complex (sub: no squat clean)
    Brett B.: 130-lbs., 155-lbs., 130-lbs., 2 rounds + 3x complex (35-lb. dbs; sub: 5x strict ring pull-up)
    Danny M.: 130-lbs., 115-lbs., 130-lbs., 3 rounds + 3x complex (35-lb. dbs)
    Candida M.: 75-lbs., 65-lbs., 75-lbs., 3 rounds + 4x complex (25-lb. dbs; sub: 5x jump-stretch strict pull-up, red)
    Joanna T.: 75*-lbs., 75*-lbs., 75-lbs., 2 rounds + 3x burpee (20-lb. dbs; sub: 5x jump-stretch strict pull-up, green)
    Kathryn S.: 4 rounds + 2x complex (25-lb. db; sub: 5x single-arm clean + 10x step-up + 1′ plank hold, 5 rounds, burpee + 2x squat, 10x superman)
    Molly B.: 6 rounds (sub: 3x pushup + max plank hold, 5 rounds, 2x sit-up, 5x jump-stretch strict pull-up, green)
    Mark Co.: 165-lbs., 190-lbs., 215-lbs., 3 rounds + 5x complex
    Ricky B.: 105-lbs., 115-lbs., 2 rounds + 6x complex (30-lb. dbs; sub: no squat clean, burpee + power clean + push press, 5x jump-stretch strict pull-up, blue)
    Chris T.: 165-lbs., 165-lbs., 190-lbs., 3 rounds + 3x complex (40-lb. dbs)
    Arvin G.: 115-lbs., 110-lbs., 115-lbs., 3 rounds (30-lb. dbs; sub: 5x strict ring pull-up)
    Ben R.: 95-lbs., 75-lbs., 95-lbs., 3 rounds + 4x complex (sub: burpee + 2x squat, 5x jump-stretch strict pull-up, blue)
    Sofia J.: 85-lbs., 85-lbs., 95-lbs., 2 rounds + 3x complex (25-lb. dbs; sub: 5x jump-stretch strict pull-up, green)
    Mayra C.: 90-lbs., 95-lbs., 90-lbs., 3 rounds (25-lb. dbs; sub: 5x jump-stretch strict pull-up, green)
    Buffy M.: 65-lbs., 65-lbs., 2 rounds + 5x compex (20-lb. dbs; sub: no squat clean, burpee + power clean + push press, 5x jump-stretch strict pull-up, green)
    Maya G.: 65*-lbs., 65-lbs., 4 rounds (15-lb. dbs; sub: no squat clean, burpee + power clean + power clean, 5x strict bodyrow)

    Reply

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