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 for yourself for December
– Â Annette – 1st Rope Climb!
– Â Janet – C&J 75#
– Â Meghan – C&J 110#
– Â Annette – C&J 105#
– Â Ash – C&J 225#
– Â Ben – C&J 245#
– Â Jim – C&J 170#
– Â Bob – C&J 170#
– Â Mike F. – 1st Muscle Up!!!
– Â RossBoss – 265# C&J
– Â Fred – 195# C&J
– Â Travis – 12 Consecutive Muscle Ups
– Â Janet – Consecutive Pull Ups
– Â Annette – 200# Deadlift
– Â Michelle – 20 Consecutive Pull Ups
– Â Ben – 1st Muscle Up (followed by 21 more)
– Â Ash – 455# Deadlift (King Kong weight)
– Â Bobby – 485# Deadlift
– Â RossBoss – 500# Deadlift
27 Responses to 12/23/11