Black/Blue/Grey WODs
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch (53/35) (35/26) (26/18)
Right-arm Kettlebell snatch (53/35) (35/26) (26/18)
Pull-ups (with Band)
Post time to comments.
October “Cool†Board
***Make some goals for yourself for October
– Â Team 515 – Won the Life AsRx Chicago Competition!!!
– Â Chelsea – 1st Kipping Pull Up!
-Â Billy – 101 Consecutive Double Unders
-Â Travis – 5 Consecutive Muscle Ups
– Â Tracy – Erica’s BDay WOD as Rx’d
– Â Jim – 52 Consecutive Double Unders
– Â Travis – 1st Bar Muscle Up
– Â Taylor – 1st Kipping Pull Up!
-Â Jim – 1st Kipping HSPU
– Â Fred – Â 1st Handstand
– Â John – 475# Deadlift
– Â Lindsay – Sub 6 Minute Mile
– Â Lance – Sub 6 Minute Mile
– Â Annette – 7:20 Mile
– Â Jodi – 8 Minute Mile
– Â Janet – 165# Deadlift
– Â Bobby – ULTIMATE ATHLETE (4:43 mile & 445# DL)!
– Â Lance – ULTIMATE ATHLETE (5:54 mile & 560# DL)!
– Â Justin – 395# Deadlift
– Â Leann – 1st Kipping Pull Ups!!!
– Â Brian King – 1st Muscle Up!
– Â Ross – King Kong!
– Â Chauncey – HAS A HEART BEAT!!!
– Â Annette – 100# Power Clean (75% of BW)
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This will make you mad but is kind of funny that the guy cannot stand getting beat by girls and continues to talk about wanting to be in shape but that working hard is not the way to do it 🙂
http://www.menshealth.com/fitness/cult-crossfit
I want a “WOD Squad” t-shirt.
Today’s wod rx’d: 9:04…forearms are nicely bruised.
Today’s wod rx’d = 6:57.
“Bradshaw” as Rx’d – 25:40
Yesterday:
Shoulder Press 10×2 w 60 sec rest between – 95# all 10 sets
“Bradshaw” as Rx’d (strict HSPUs) – 16:11
Today’s WOD as Rx’d – 5:40 …3 mins faster than when I did this one last October…and I beat old Bobby 🙂
I beat old Bobby too!! (sorry Bobby, but it’s a rare feat 🙂 )
As Rx’d – 4:41
“Bradshaw” – 13:44
Should have shaved at least 15 seconds off of this one…lot’s of traffic in the gym today.
Finally going to get with the online program here. Today’s RX’d–8:24 I think. Brutal on the hands!
Followed by Bradshaw make-up RX’d 24:40-ish, not so fun after today’s WOD plus not the best at DU’s.
Today’s wod rx’d: 9:39
Then did 50 ghd sit-ups with 20# vest: 2:51 though I’ll need to try this again because I didn’t touch the ground every time, there were some that I just touched the bottom of GHD machine.
Today’s WOD – 5:25. A good 2:30 faster than last time. Glad this one came up again…been wanting to do it again for a while
Black wod rx’d – 7:30
Then 10×2 shoulder press with 1 min rest between sets:
75-75-75-75-75-75-75-80-80-80