1/30/11

“RANKEL”

Complete as many rounds as possible in 20 minutes of:
6 Deadlifts (225/155) (155/105) (105/75)
7 Burpee pull-ups (Burpees & PU’s) (Burpees & PU’s w/ Band)
10 Kettlebell swings (2/1.5) (1.5/1) (1/.5)
Run 200 meters

Kristan Clever 7 rounds + 10 KBS (155lb dead, 1.5 pood KB), Josh Everett7 rounds + 2 KBS, Karianne Dickson 7 rounds + 5 burpee PU (155lb dead, 1.5 pood KB), Rebecca Voigt 7 rounds + 5 burpee PU (155lb dead, 1.5 pood KB), Miranda Oldroyd 7 rounds (100lb DB dead, 50lb DB swing).
Post rounds completed to comments.

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)
– Scott – 1st Muscle Up Ever!

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10 Responses to 1/30/11

  1. Bobby says:

    “Rankel”
    Black WOD as Rx’d – 8 Rounds + 2 KBS

    And Tara in case you forgot it’s journal.crossfit.com
    jaimelm
    jaimelm

  2. Jeremy Yoder says:

    Having a nice rest day 🙂 Who won the challenge between Lindsey and Justin???

    • Lindsay says:

      Save your scouting report on Justin – you get me 🙂 Roll out the options!

      Justin – next time I won’t be so nice and agree to a last minute wod change with all things you are really good at …

  3. nate says:

    Took Franny on a date this morning. OUCH 3:31 pr by 17 seconds. Next time I will make sure there isn’t a single chalk bucket even remotely close to my vision field.

  4. Lindsay says:

    Rankel rx’d – 6 rounds + about 40m run

  5. Jaime says:

    “Rankel” Black WOD w rowing: 6 rounds + 6 DL

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