Monthly Archives: November 2011

12/1/11

Posted on November 30, 2011 by Bobby

Black/Blue/Grey WODs Complete as many rounds in fifteen minutes of: 15 foot Rope climb, 2 ascents (5 x Progressions) (3 x Progressions) 20 Wall ball shots (20/14) (14/10) (10/6) Run 200 meters (100 Jump Rope) Post rounds completed to comments. … Continue reading →

Posted in Videos, WOD | 13 Comments

11/30/11

Posted on November 29, 2011 by Bobby

Make Up/Challenge/Skill DAY “GABBY“ Challenge WOD 3 Rounds For Time: 1 L-Sit Rope Climb (Normal) (3 x Progressions) 10 Burpees 15 Pull-Ups (with Band) November “Cool” Board ***Make some goals for yourself for November –  Travis – 4:05 Fran Rx’d … Continue reading →

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11/29/11

Posted on November 28, 2011 by Bobby

Black/Blue/Grey WODs Five rounds for time of: 5 Hanging ring extensions (right arm + left arm = 1) (with Band) (One Foot on Box) 5 Forward rolls 5 Backward rolls Sots press, 10 reps (45/35) (35/15) (15/PVC) Dusty Hyland 7:07, … Continue reading →

Posted in WOD | 13 Comments

11/28/11

Posted on November 27, 2011 by Bobby

Black/Blue/Grey WODs Deadlift, 21 reps (225/155) (155/105) (105/75) Handstand walk 21 meters (21 Marches) (2 x Feet on Box) Deadlift, 15 reps (225/155) (155/105) (105/75) Handstand walk 15 meters (15 Marches) (2 x Feet on Box) Deadlift, 9 reps (225/155) … Continue reading →

Posted in WOD | 15 Comments

11/23/11

Posted on November 22, 2011 by Bobby

“G.I. Jane” For time: 100 Burpee pull-ups *Sub for Pull-Ups will be Jumping Pull-Ups, and you may break them up however you like Ideally, the pull-up bar is one foot above your reach. Compare to 2/5/11 November “Cool” Board ***Make … Continue reading →

Posted in WOD | 24 Comments

11/22/11

Posted on November 21, 2011 by Bobby

Kylie’s Birthday WOD 2 Rounds of AWESOMENESS: 11 Burpees 9 Box Jumps (24/20) (20/12) (12/8) 10 Power Snatches (95/65) (65/45) (45/35) 11 GHD Sit-Ups (Ab-Mat) 22 Kettlebell Swings (53/35) (35/26) (26/18) 93 Air Squats November “Cool” Board ***Make some goals … Continue reading →

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11/21/11

Posted on November 20, 2011 by Bobby

“Nutts“ For time: 10 Handstand push-ups (Ab-Mat Under Head) (Feet on Box) Deadlift, 15 reps (250/165) (165/115) (115/75) 25 Box jumps (30/24) (24/20) (20/12) 50 Pull-ups (with Band) 100 Wallball shots (20/14) (14/10) (10/6) 200 Double-unders (2 x Singles) Run … Continue reading →

Posted in Videos, WOD | 18 Comments

11/20/11

Posted on November 19, 2011 by Bobby

Black/Blue/Grey WODs Three rounds, 15-12-and 9 reps, for time of: Barbell Thrusters (135/95)(95/65)(65/45) Weighted Pull-ups(45/30) (Pullups)(w band) For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great. Kenneth Cutrer 7:02, Jeff Tincher 7:26. Post … Continue reading →

Posted in Videos, WOD | 2 Comments