Thursday, 1/22/2015

Save the date! We’ll be moving our pull-up rig on Saturday, February 7 after the 11 a.m. class and could use some help! There will be a cooler full of beer for those who decide to help!

Shoulders – external rotation

1 Rep Max Bench Press

Ring Dips
Handstand Push-Ups

4×25 Russian Twists

3×8 Ring Rows

Post your results to the comment section.


  One thought on “Thursday, 1/22/2015

  1. January 22, 2015 at 7:58 am

    1 RM Bench Press: 235# (5# PR!) could’ve hit 245, but I was alone without a spotter.
    Wednesday’s Comp Strength:
    AMRAP 5
    – 10 wall balls @30#
    – 50 double unders
    3 Rds Rx’d
    1 minute rest
    3 RFT
    50 calorie row
    25 burpees
    17:39 Rx’d


  2. jenniferlourdes
    January 22, 2015 at 11:26 am

    98# 1RM Bench Press (failed at 103#)

    WOD: 10:31
    Negative Ring Dips – this was the slowest/most controlled I’ve done these and also the most I’ve done in a WOD. I’ll work on learning to do real ring dips this month once I’ve recovered!
    Push-Ups on 24″box (on knees after the first 5…form is improving but still needs work)

    4×25 Russian Twists 15# dumbbell
    3×8 Ring Rows using my back more than shoulders this time by pulling the rings lower…will do this from now on, thanks Coach Cat!


  3. January 22, 2015 at 1:43 pm

    155# Bench Press (Not a PR. Alone without a spotter so didn’t push it. My life kind of flashed before my eyes for a second on the 155# when I wasn’t sure I was going to lock it out.)

    11:14 rx’d


  4. sburks1
    January 22, 2015 at 2:37 pm

    1rm Bench Press

    12 and some change on the wod rx. Felt good just slow. Havent done a lot of hspus lately


    • sburks1
      January 22, 2015 at 2:38 pm

      Core completed


  5. January 22, 2015 at 10:57 pm

    1rm Bench Press #88 (first time)
    WOD : 6:35


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