Monthly Archives: May 2011

Black/Blue/Grey WODs For time: 1000m Run 30 Handstand push-ups (Ab-Mat under Head) (Feet on Box) 1000m Row May “Cool” Board ***Make some goals for yourself for May –  Kylie – 1st Kipping Pull Up EVER!!! –  Mitch – Complete 30 … Continue reading →

Weighted pull-ups 2-2-2-2-2-2-2 reps (7×2) Michelle Kinney: 20-25-30-35-40-40-45lbs at 135lb BW. Post loads and body weight to comments. Then……………. Black/Blue/Grey WODs 5 Rounds For Time: 8 Squat Snatches (135/95) (95/65) (65/45) 16 Pull-Ups (with Band) 24 Box Jumps (24/20) (20/12) … Continue reading →

Make Up/Challenge/Skill DAY 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 (“Jeremy”) … Continue reading →

Thruster 2-2-2-2-2-2-2 (7×2) Rob Orlando 205-225-245-265-285-305(fail)-305(fail)lbs. Kristan Clever 145-155-160-165-165-150lbs. Katie Hogan 145-155-165-175-180-180lbs. Post load(s) to comments. THEN……………… Black/Blue/Grey WODs For Time: 10-9-8-7-6-5-4-3-2-1 Overhead Squats (95/65) (65/45) (35/15) Bar-Facing Burpees May “Cool” Board ***Make some goals for yourself for May – … Continue reading →

Black/Blue/Grey WODs Complete as many rounds as possible in five minutes of: Deadlift, 3 reps (275/185) (185/135) (135/95) Push press, 7 reps (115/75) (75/55) (55/35) Ken Gall 9 rounds + 3 push press, Lucas Brainerd 7 rounds. Post rounds completed to … Continue reading →

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 … Continue reading →

Make Up/Challenge/Skill DAY 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 (“Jeremy”) … Continue reading →

“CrossFit Total“ Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Kristan Clever: Squat 275, Press 118, Deadlift 335. Total 728lbs Post total to comments. Compare to 11/1/10 May “Cool” Board ***Make some goals for yourself for May … Continue reading →