Black/Blue/Grey WODs
Three rounds for time of:
21 Front squats (95/65) (65/45) (45/35)
Handstand walk 40 feet (20 Marches) (30 second hold)
30 Glute-ham sit-ups (Ab-Mat)
Handstand walk 40 feet
Post time to comments.
May “Cool†Board
***Make some goals for yourself for May
–  Kylie – 1st Kipping Pull Up EVER!!!
–  Mitch – Complete 30 MU’s For Time (42 min.)
–  Lance – 1st Rx’d Overhead Squat Workout (“Jeremyâ€)
–  Jaime – 2 Consecutive Muscle Ups
–  Mike – 5 Consecutive Kipping Pull Ups
- Jaime – Complete 30 MU’s For Time (33:02)
- Lance – Complete 30 MU’s For Time (28:23)
- Ash – 4 Consecutive Muscle Ups
- John – 1st Muscle Up Ever
– Â Lance – Deadlift 585#
– Â Bobby – Rainbow Back Squat (315#)
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http://www.youtube.com/watch?v=K0DmtmmFEVo
I’m just letting you know Justin, it is not too late to call an audible. Put me in coach I don’t choke under pressure
Attempt 2 – 20 min AMRAP – 5 CTB / 10 Wall Balls 20# / 15 KB 53#
10 Rds + 5 CTB – (PR by 1 round)
Attempt 3 – 2 min Challege – 35# TGU – 21 reps (-1 rep than last time)
Brought my friend Dan who is a Coach at Kosama…he did better than I though…he did the 20 min AMRAP and only scaled the Wallballs and got 8.5 RDS….below is what he posted on facebook 🙂
Went to Crossfit 515 this morning with my friend Jeremy. We did a 20 minute workout.. and I gotta say it was like an hour workout at Kosama!! Thanks for the introduction…it was definitely a challenge and a change of pace! A “no doubt” challenge of the body and mind!
almost claimed “pukie” today. 😉
Did u swallow it?
Black WOD as Rx’d – 9:30
CFT: technically I took a 0 on Squats- I tried my old PR of 190 3 times and didn’t get it. Shoulder still hurts from all the MUs so shoulder press was ugly and I ended at 90 (old PR was 95). Deadlift did turn the morning around at least, got a 5# PR of 310!!…only 5 pounds away from being able to do my 3rd piece of King Kong 🙂
Then, Black WOD as Rx’d – 16:10
Black wod rx’d 13:47