10/31/11

BLACK/BLUE/GREY WODS
Three rounds for time of:
15 Overhead squats (95/65)
(65/45)(45/25)
15 L Pull-ups (Pull-Ups)(w band)
15 Split-jerks (95/65)
(65/45)(45/25)
15 Knees to elbows (hanging knee raises)(leg raises)
15 Hang cleans (95/65)(65/45)(45/25)
15 Back extensions (25 pounds)(15/10)(10/0)

Hold 25 pound plate or dumbbell to chest for back extensions.

Josh Everett 15:28, Austin Malleolo 15:50, Dave Lipson 16:10, Russel Berger 16:37.

October “Cool” Board

***Make some goals for yourself for October

–  Team 515 – Won the Life AsRx Chicago Competition!!!
–  Chelsea – 1st Kipping Pull Up!
-  Billy – 101 Consecutive Double Unders
-  Travis – 5 Consecutive Muscle Ups
–  Tracy – Erica’s BDay WOD as Rx’d
–  Jim – 52 Consecutive Double Unders
–  Travis – 1st Bar Muscle Up
–  Taylor – 1st Kipping Pull Up!
- Jim – 1st Kipping HSPU
–  Fred –  1st Handstand
–  John – 475# Deadlift
–  Lindsay – Sub 6 Minute Mile
–  Lance – Sub 6 Minute Mile
–  Annette – 7:20 Mile
–  Jodi – 8 Minute Mile
–  Janet – 165# Deadlift
–  Bobby – ULTIMATE ATHLETE (4:43 mile & 445# DL)!
–  Lance – ULTIMATE ATHLETE (5:54 mile & 560# DL)!
–  Justin – 395# Deadlift
–  Leann – 1st Kipping Pull Ups!!!
–  Brian King – 1st Muscle Up!
–  Ross – King Kong!
–  Chauncey – HAS A HEART BEAT!!!
–  Annette – 100# Power Clean (75% of BW)

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