12/21/10

Black WOD

Three rounds for time of:
10 Muscle-ups
10
Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

Kristan Clever 8:24, Austin Malleolo 10:25, Kevin Montoya 10:32,Stacey Kroon 14:45, James Hobart 14:46, Mel Ockerby 16:52, Heather Bergeron 17:07, Miranda Oldroyd 19:54.
Post time to comments.

Blue WOD

Three rounds for time of:
30 Pull-Ups and Ring Dips
10
Forward rolls
20 One legged squats, alternating
75 seconds Handstand Hold or 20 Handstand Marches (both are against a wall
)

Grey WOD

Three rounds for time of:
30 Pull-Ups and Dips (both with Band)
10
Forward rolls
20 One legged squats, alternating (holding on to something)
45 second Handstand Hold (against a wall)


DECEMBER “COOL” BOARD:

– Erica Stone:  First Kipping Pull-Up without a Band
- Shelley Noyce:  Double digit max DUs(12)
– Lindsay Noyce:  Two consecutive Muscle Ups
– Brian Maro:  Muscle Up with 15 lb. vest
– Brian Maro:  15 Consecutive Butterfly PU’s
– Laura Mastin:  1st Strict Pull-Up
– Tara Krueger:  1 Rope Climb

CrossFit Endurance WOD

3+ Hours After CFE Strength & Conditioning WOD or CrossFit Main Site WOD

Choose ONE of the Following Sports:

Swim: 4 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries.

Bike: 4 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries .

Run: 4 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries.

C2: 4 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries.

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11 Responses to 12/21/10

  1. Brian says:

    Blue WOD: 31:45 Still can’t Handstand Walk!

  2. Bobby says:

    Black WOD as Rx’d – 17:06………BOOMSAUCE Bergeron haha

  3. Lindsay says:

    Black wod rx’d – 33:35 … added bonus of 30 MUs for time of 29:49 🙂 First (non-team) wod with MUs! Bobby, get ready to get boom-sauced IN THE FACE when I get better at MUs …

  4. Jaime says:

    Blue WOD w/ MU progressions & handstand walks – 30:45

    Decided my boot was too heavy to try real MUs…and I definitely didn’t want to fall from all the way up on the rings without it on. Handstand walks went better than expected thou. New PR: 6 squares! My added December goal: handstand walk 10 squares (and only 10 days left).

    Awesome job today on the MUs, Z! You got good that those fast 🙂

  5. Adam says:

    19:26 with assisted pistols, handstand holds. Two more things that I need to work on.

  6. Bobby says:

    Crushed the muscle ups though!

  7. Adam says:

    I feel a muscle up call out coming on……

  8. Bart says:

    18:00 flat. Had to do handstand holds but Rx’d everything else. Handstands are getting better but a long ways from walking 20 yards.

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