Black/Blue/Grey WODs


Five rounds for time of:
Run 400 meters
30 Box jump (24/20) (20/12) (12/8)
30 Wall ball shots (20/14) (14/10) (10/6)

Josh Everett 21:51, Brian Mitchell 24:48, Jenny LaBaw 25:31.
Post time to comments.

Compare to 2/18/11

January “Cool” Board

***Make some goals for yourself for December

–  Teague – 205# Overhead Squat
–  Annette – 100# Overhead Squat
–  Bart – 225# Oversquat x2
–  Leann – 100# Overhead Squat
–  Todd – 5:15 Fran
–  Lance – 2:58 Fran

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19 Responses to 1/6/12

  1. Todd says:

    Kelly as rx’d: 26:13.

  2. Annette says:

    Kelly (12″/10#): 26:01

    I wish this flow chart worked for the human body ….


    My shoulders don’t want to move thanks to Cindy & Kelly, I guess. It can’t be that I’m OLD.

  3. Adam S says:

    Kelly as Rx’d: 25:53

    tough way to come back after being sick for a week…breathing fire from my lungs…

  4. Ross V.M. says:

    Dae Han: 23:28. Awesome Hero Workout….probably second favorite I’ve done behind Murph…

  5. Billy says:

    “Dae Han” As Rx’d – 19:06

  6. Meghan McCoy says:

    “Kelly” as rxd 36:15.

    Not feeling it today this one was a huge struggle. Thanks everybody for cheering me on and Travis for turning up the music:)

  7. Lindsay says:

    Kelly rx’d – 37:51 … 13:01 slower than last time – yikes! I’m going to attribute about 8 of those minutes to doing box jumps to step downs, especially after I missed one jump during round 3 and thankfully caught myself on the box with my hands rather than Baby, but took those nice and slow after that. Anyway, I think I know why I’m not supposed to be box jumping anymore …

  8. Ben says:

    Kelly rx’d at 24:10. 50 second PR from last time. However, the last time I did it was 2/19/11 and I didn’t do it rx’d because I was doing it at my work gym. I ran the 400’s on a treadmill at a set pace, maybe did 20″ jumps since I was jumping up on a bench, and the only medicine ball I had was 12 lbs. I’ll take that PR especially since it was harder than last time.

  9. Michelle says:

    Kelly as rx’d 33:09

  10. Ash says:

    “Dae Han” As Rx’d – 25:22

  11. Jaime says:

    “Kelly” as R’xd – 24:20 (24″ box jumps, 16# wallball)..PR by 1:03 AND with a heavier wallball. Thanks for ‘forcing’ me into doing that, Erica 🙂

  12. Byron says:

    Kelly—Rx’d—29:56 Tough WOD, as expected.

    As a newcomer to Iowa I appreciate the spring conditions; however, my sinuses on the other hand disagree. There were two people smoking outside of Ms. Kitty’s and I purposefully hacked up a lung right by the fence, funny when one let an “oh damn!” Look forward to doing this one in better health, at least less phlegm (see spot beside fence).

    Way to go to the sub 25 minutes group! Impressive! And Justin I always appreciate your support during WODs. Happy Friday people.

  13. Seth says:

    Kelly Rx in 28:07. My form was a little suspect on the wall balls for the first two rounds before Justin tipped me off so maybe we’ll call it prescribed w/ an asterisk

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