1/21/11

“NATE”

Black WOD

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups (kipping if needed)
8 Kettlebell swings (70/53)

Kristan Clever 18 rounds + 4 HSPU (2 pood KB), Austin Malleolo 18 rounds + 1 HSPU, Lance Cantu 15 rounds + 2 MU, Karianne Dickson 15 rounds (1.5pood KB), Michelle Kinney 12 rounds + 4 HSPU (2 pood), Rebecca Voigt 11 rounds + 2 HSPU, Candice Ruiz 9 rounds + 2 MU (70lb KB).
Post rounds completed to comments.

Blue WOD

Complete as many rounds in twenty minutes as you can of:
6 Pull-Ups/6 Ring Dips
4 Handstand Push-ups (Use Ab-Mats as needed)
8 Kettlebell swings (53/35)

Grey WOD

Complete as many rounds in twenty minutes as you can of:
6 Pull-Ups/6 Ring Dips (both with band) (or hands on box for dips)
4 Push Ups with Feet on Box
8 Kettlebell swings (35/26)


January “COOL” Board

-  Jasmine – 1st ever Kipping Pull-Up without a band
–  Ash – 1st ever Ring Muscle Up
–  Nate – 300 lb. Back Squat
-  Bart – 25 HSPU’s
-  Bart – 45 Ring Dips
-  Bart – 15 Squares Handstand Walk
– Jen – 1st ever Ring Dip
– Krista – 1st ever Kipping Pull-Up without a Band
– Krista – 1st ever Rope Climb
– Jodi – 1st ever Rope Climb
– Jodi – 1st ever Chest-to-Bar Pull-Up
– Tara – 30 Consecutive Double-Unders
– Bobby – Handstand Walk length of gym (20 squares)
– Will – Free-standing HSPU
– Lance – No False Grip Muscle Up
– Jeff – 1st Muscle Up Ever
– Bryant – 10 Consecutive Muscle Ups
– Lindsay – Handstand Walk the length of the gym (20 squares)
– Lance – Consecutive Muscle Ups (3)

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14 Responses to 1/21/11

  1. Justin says:

    Blue (used 1 ab mat on HSPU)
    3 rounds + 2 MU + 2 HSPU

  2. Brian says:

    Black WOD: 12 rds plus 1 HSPU. Awesome attendance morning classes. The consistence is producing some great results. Keep up the good work!!

  3. Tara says:

    MU progressions (4), kipping HSPU, 53# KB – 10 rounds plus 1 MU Progression.

  4. Jaime says:

    “Nate”
    Black WOD (MUs not locked out & kipping HSPUs) – 6 rounds

    Great work this morning everyone! Happy Friday 🙂

  5. nate says:

    http://www.youtube.com/watch?v=BqxlGJKfCTo

    Attention noon class we will now be having group warm ups. Bring your Adidas and Mustaches!

  6. Jodi says:

    Those are some sexy men! haha… Is that our new warm-up?

  7. Bart says:

    “Nate” Black WOD as Rx’d – 15 Rounds + 1 MU. Once again, the MU’s got the better of my hands. Fun workout though!

  8. Bobby says:

    “Nate”
    Black WOD as Rx’d – 12 Rounds + 3 HSPUs

  9. Bart says:

    A few buddies and I signed up to do a Warrior Dash in Illinois in mid June. We figured we’d make a weekend out of it and go down Thursday through Sunday. Here is a link if anyone is interested.

    http://www.warriordash.com/register2011_midwest.php

  10. Lindsay says:

    Nate black wod with kipping hspu – 11 rounds + 1 kb swing

  11. Pingback: 6/21/11 | CrossFit 515, CrossFit Des Moines, Clive, Iowa, Gym, Des Moines Fitness, CrossFit Iowa

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