12/23/10

Black WOD

For Time:
Run or Row 1600 meters
Rest 3 minutes
Run or Row 1200 meters
Rest 2 minutes
Run or Row 800 meters
Rest 1 minute
Run or Row 400 meters

Karianne Dickson: 6:08, 4:30, 2:58, 1:20 = 20:56.
Post times to comments.

Blue WOD

For Time:
Run or Row 800 meters
Rest 3 minutes
Run or Row 600 meters
Rest 2 minutes
Run or Row 400 meters
Rest 1 minute
Run or Row 200 meters


DECEMBER “COOL” BOARD:
– Erica Stone:  First Kipping Pull-Up without a Band
- Shelley Noyce:  Double digit max DUs(15)
– 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
– Joanie Houston:  Double Digit Pull-Ups (10 consecutive)

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10 Responses to 12/23/10

  1. Lindsay says:

    That’s the most beautiful sweat angel I’ve ever seen

  2. Lindsay says:

    Black wod with running … 6:16, 4:40, 3:07, 1:30 = 21:33

    Thanks for being my pacer, Bryant 🙂

  3. Jeremy Yoder says:

    Glad you like my sweat angel lindsey….its a festivus miracle!!!

    Black WOD RX – 22:06

  4. Bobby says:

    Black WOD as Rx’d with running – (5:03, 4:06, 2:41, 1:12) = 19:02

    Ate pavement on final turn of 1st run 🙁

  5. Jaime says:

    Black WOD- 7:02, 5:20, 3:30, 1:38 = 23:40

    Good job today, Deb! Thanks for the push 🙂

  6. kylie says:

    Sorry I wasn’t there! I know the 5:45 class misses me. Hope you guys had fun running! Happy/Merry Christmas,Kwanza,Hannukah, and Romadon! 🙂

  7. Jeremy Yoder says:

    CF Total II
    Clean 185 – Bench 265 – Back Squat 145 = 595

    Hope everyone has a great Christmas!!!!! C u all Monday!

  8. Pingback: 4/10/11 | CrossFit 515, CrossFit Des Moines, Clive, Iowa, Gym, Des Moines Fitness, CrossFit Iowa

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