12/21/11

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 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
–  Annette – 200# Deadlift
–  Michelle – 20 Consecutive Pull Ups
–  Ben – 1st Muscle Up (followed by 21 more)
–  Ash – 455# Deadlift (King Kong weight)
–  Bobby – 485# Deadlift

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16 Responses to 12/21/11

  1. Todd says:

    Today’s WOD as rx’d: 8:33. Disappointed in myself….needed to push harder on the cleans.

    And for fun, did Santa Muscle Ups. Got up to 15#.

  2. Shelley says:

    Today’s WOD as rx’d – 7:33 At first I was trying to be too careful with my foot and actually failed on clean #3 (not good)

    Then for fun, I worked on muscle up progressions. I can now do them with a red band 🙂

  3. Bobby says:

    As Rx’d – 3:43

  4. Ross V.M. says:

    As rx 5:32. Definitely underestimated this guy, the cleans were feeling heavier than I anticipated. Great workout!

  5. Meghan McCoy says:

    As Rx’d 7:17

  6. Mindy says:

    As Rx’d – 6:4(?)

  7. Michelle says:

    As rx’d 4:50…Thanks again Jaime for the push 🙂

  8. Ash says:

    As Rx’d – 5:11

  9. Annette says:

    Today’s WOD (85#): 7:24 Round 2 got me. My form on the cleans felt … bad … corrected in round 3.

    Then worked on some other lifts: OHS 95# / Power Snatch 65# … checking items off the weightlifting level 2 list. Thanks for the coaching on the extra lifts Jaime!

    Looking forward to some extra time in the gym in the next 10 days to try to get to a couple of more 2011 goals.

  10. Billy says:

    As Rx’d – 3:52

  11. Jaime says:

    2 rep max push jerk or split jerk from the ground – 165#
    then,
    Today’s WOD as Rx’d – 3:54

    Of course with barbell and GHD situps, I liked this one! Thanks again for going head to head with me too, Michelle 🙂

  12. Lance says:

    Noontime fun with Billy, Teague, and Travis.
    Rxd 3:56

  13. Tara says:

    today’s wod rx’d 4:14 and then…Crossfit Total
    I didn’t feel strong for CFT today but decided to give it a go anyway hoping not to be lower than May but knowing there was chance it could happen. I ended up tying it (thanks to the DL) so overall good.
    Back Squat – 145# (-20# 🙁 )
    Shoulder Press – 75# (-5# 🙁 )
    Deadlift – 280# (+25# PR 🙂 )

  14. Lindsay says:

    Wod with 95# cleans and toes to bar – 6:57

  15. Ben says:

    rx’d 6:28. didn’t have it today. good wod though.

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