Black/Blue/Grey WODs
3 rounds for time of:
400 m Run or Row
30 Overhead squats (75/55)(55/35)(35/15)
21 Pull-ups (w band)
Chris Spealler 9:18, Josh Everett 9:52, Kevin Montoya 11:26, Lance Cantu 12:10.
Post time to comments.
Picture: Perspective off of a 1st place trophy !
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)
+
Black WOD: 13:10. Always nice to have someone neck and neck with you which makes you push harder. Good job Z.
Black wod rx’d – 13:26
Alright, JUSTIN, let’s do this …
WOD option #1:
Annie with GHD sit ups
WOD option #2:
100 push presses for time (95/65), every minute on the minute you have to do 4 burpees
WOD option #3:
2 minute amrap – muscle ups
Thank you for not preying on my weaknesses too badly. Still going to have to go with WOD 2, even though WOD 3 was tempting. Sure you don’t want to go with Fran on Saturday as the competition?
Challenge w Scott –
“Grace” 30 C&J for time (135/95) as Rx’d – 2:32
My goal was 2:50, so I was very pleased this morning 🙂 Awesome job, Scott, you did incredible for your first time with Grace!
Previous “Grace” times:
2:32 w 60#(1/22/10)
4:11 w 85# (3/18/10)
2:44 w 85# (5/14/10)
2:32 w 95# (Today)
….Kinda crazy that I got my exact same time from almost exactly a year ago, with 35# more!! I’d say CrossFit works 😉
That’s great progress, Jaime!
Make-Up WOD:
Jack RX 10 rounds
I got 7 rounds + 5 PP when we last did Jack on 10/12/10. Starting the day off with a PR never hurts. Nice work Jaime!
Again Faster WOD 15 “Again”
Push Press/Push Jerk = 118 x 3 = 354
Sit-Ups = 143 x 1 = 143
Row = 43 x 2 = 86
Squat Cleans = 0
Total = 583
Thanks for the strategy dad! I guess I should have listened to you the first time…..even though you thought the PP/PJ was with just a 45# bar rather than 45# dumbbells in each hand 🙂
Good work Bobby! 🙂
Looks like I’m having another boy!
Yay 🙂
Yay congrats!!!
Thanks 🙂
Black WOD:
12:52 🙂
Black WOD as Rx’d – 8:57
Cfe wod swim 10min tt. 750m fast for so early in the season!!
Black WOD (w 200 single leg jumps) -13:24
Awesome news, Erica!!