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: Â First Kipping Pull-Up without a Band
- Shelley Noyce:  Double digit max DUs(12)
– Lindsay Noyce: Â Two consecutive Muscle Ups
– Brian Maro: Â Muscle Up with 15 lb. vest
– Brian Maro: Â 15 Consecutive Butterfly PU’s
– Laura Mastin: Â 1st Strict Pull-Up
– Tara Krueger: Â 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.
11 Responses to 12/21/10