Black/Blue/Grey WODs

Three rounds for time of:
Dumbbell squat snatch, 15 reps, right arm (35/25) (25/15) (15/10)
15 GHD sit-ups (Ab-Mat Sit-Ups)
Dumbbell squat snatch, 15 reps, left arm (35/25) (25/15) (15/10)
15 Toes to bar (Hanging Knee Raises) (Leg Raises)

Kristan Clever 9:48, Rebecca Voigt 11:15, Lindsey Valenzuela 11:21.
Post time to comments.

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#
–  Ben – C&J 245#
–  Jim – C&J 170#
–  Bob – C&J 170#
–  Mike F. – 1st Muscle Up!!!
–  RossBoss – 265# C&J
–  Fred – 195# C&J

–  Travis – 12 Consecutive Muscle Ups
–  Janet – Consecutive Pull Ups

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19 Responses to 12/13/11

  1. Todd says:

    The dude with the parachute going through the crack between the rock face and the outcropping…sick….that’d be fun.

  2. Jim says:


    Great job on the pull-ups; and Happy Birthday!!!

    • Janet Jennings says:

      Thanks Jim – I’m getting there. Will miss everyone while we are in Florida but hopefully will come back kipping pullups perfected!!!

  3. Adam P says:

    I don’t know how legit range of motion was on the squat snatches but Rx’d = 10:52

  4. Adam S says:

    Today’s WOD: 15:12
    pretty ugly squats…

  5. Shelley says:

    Michelle, could you please post your recipe for the gingerbread men treats. They were amazing and I’m really wanting to make some.

  6. Ash says:

    Today’s WOD as Rx’d – 11:11

  7. Byron says:

    Today’s WOD Rx’d 40# db–11:58

  8. Jaime says:

    Today’s WOD as Rx’d – 11:38

  9. Todd says:

    Today’s WOD as Rx’d: 15:48…I think…80% sure. Tried to remain aware range of motion. Awareness and execution are 2 separate things.

  10. Bobby says:

    As Rx’d – 7:23

  11. Mindy says:

    Today’s wod as Rx’d 18:38

    More importantly – Gingerbread people 🙂

    This recipe is adapted from a recipe featured on http://www.chocolatecoveredkatie.com

    packed 3/4c dates
    raw almonds (about 3T)
    1/4 tsp ground ginger
    1/4 tsp cinnamon
    1/8 tsp nutmeg
    1/16th tsp cloves

    (her original recipe calls for a pinch of salt and 1/4 teaspoon of vanilla extract)

    Glad you enjoyed them!

  12. Meghan McCoy says:

    Todays WOD Rx’d 19:23.

    Those do sounds amazing. Shelley if you’re making treats you know you have to share:)

    And Janet I watched the video! Way to go on the pullups!!!

  13. Lindsay says:

    Black wod with TTB subed for GHD sit-ups – 15:53

  14. Ben says:

    rx’d 16:21. bad day. i had nothing. i think i’m getting worse at crossfit.

  15. Shelley says:

    Today’s WOD rx’d – 18:10

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