Monthly Archives: December 2011

Black/Blue/Grey WODs “Dae Han” Three rounds for time of: Run 800 meters 15 foot Rope climb, 3 ascents (5 x Progressions) (3 x Progressions) Thruster, 12 reps (135/95) (95/65) (65/45) Chris Spealler 17:46, Dave Leys 21:32. Post time to comments. December … Continue reading →

Black/Blue/Grey WODs “Ricky” Complete as many rounds as possible in 20 minutes of: 10 Pull-ups (with Band) Dumbbell Deadlift, 5 reps (75/50) (50/35) (35/20) Push-press, 8 reps (135/95) (95/65) (65/45) Aryan Barto 14 rounds + 3 pull-up, Aja Barto 13 rounds … Continue reading →

Black/Blue/Grey WODs “Hidalgo” For time: Run 2 miles (1 Mile) Rest 2 minutes Squat clean, 20 reps (135/95) (95/65) (65/45) 20 Box jump (24″) (20″) (12″) 20 Walking lunge steps with plate held overhead (45/25) (25/15) (15/10) 20 Box jump … Continue reading →

Make Up/Challenge/Skill DAY December “Cool” Board ***Make some goals for yourself for December –  Annette – 1st Rope Climb! –  Janet – C&J 75# –  Meghan – C&J 110# –  Annette – C&J 105# –  Ash – C&J 225# – … Continue reading →

Black/Blue/Grey WODs Five rounds for time of: Deadlift, 9 reps (135/95) (95/65) (65/45) Hang power snatch, 6 reps (135/95) (95/65) (65/45) Overhead squat, 3 reps (135/95) (95/65) (65/45) Jason Khalipa 3:01, Josh Everett 3:29, Nate Beard 4:03, Kristan Clever3:50 (95lbs), Katie Hogan 5:04 … Continue reading →

Black/Blue/Grey WODs For time: 10 Muscle-ups (3 x Pull-Ups/Dips) (with Band) Push press, 100 reps (75/45) (45/35) (35/15) Row 1000 meters Rich Froning 6:44, EZ Muhammad 8:09, Rob Fordham 8:03, Steven Kiefer 8:10. Post time to comments. December “Cool” Board ***Make some goals … Continue reading →

Black/Blue/Grey WODs For time: Run 1000 meters 100 Push-ups (Hand Release) (From Knees) Squat Snatch, 10 reps (135/95) (95/65) (65/45) Josh Everett 6:30, Kristan Clever 11:07 (95lbs). Post time to comments. December “Cool” Board ***Make some goals for yourself for December … Continue reading →

Black/Blue/Grey WODs 21-15-9 reps for time of: Clean (135/95) (95/65) (65/45) GHD sit-up (Ab-Mat Sit-Ups) Greg Amundson 3:50, Scott Puckett 4:24. Post time to comments. December “Cool” Board ***Make some goals for yourself for December –  Annette – 1st Rope … Continue reading →