Black/Blue/Grey WODs
9-6-3 reps for time of:
Thruster (165/105) (105/75) (75/45)
Muscle-up (3 x Pull-Ups/3 x Dips) (Both with Bands)
Neal Maddox 2:55, Jason Khalipa 3:44.
Post time to comments.
March “Coolâ€Â Board
***Make some goals for yourself for March
– Â Mike – 1st Muscle Up!!!
– Â Annette – Double Digit Double Unders
– Â John – Handstand Walk 12 Feet
– Â Mindy – 100# Snatch
– Â Billy – 165# Snatch
– Â Ann – 1st Rope Climb
– Â Michelle – 50 Consecutive Double Unders
– Â Brett – 67 Consecutive Double Unders
– Â Adam L. – 20 Consecutive Double Unders
– Â Nora – L-Sit Rope Climb
– Â Drew – 2 Rope Climbs
– Â Amy – 1st Rope Climb
– Â Krissy – 1st Rope Climb
– Â Ash – 1st Muscle Up to Ring HSPU
– Â Leann – 20 Consecutive Double Unders
– Â Andrew H. – 22 Consecutive Pull Ups
– Â Taylor – 1st WOD as Rx’d
– Â Tara – 1st Muscle Up!!!!
– Â Adam L. – 1st Muscle Up!!
– Â Leann – 29 Consecutive Double Unders
– Â Katie – 165# Deadlift
– Â Nate – 1st Muscle Up!!
– Â Shelley – 1st Strict Pull Up!
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Today’s wod with 135 lb thrusters = 5:36
Today’s wod with 135 lb thruster: 11:00.
Finally got my BTWB set up. Hoping this helps keep me accountable.
todays WOD w/ 115lb thrusters and pullups and dips: 9:53
Really need to get the muscle ups figured out.
Look at the badass red Power Ranger!
Today’s wod with 105# thrusters, pull ups, and dips w/ purple band – 17:41. Cannot wait until I can do muscle ups again — not sure what’s realistic, but I’m setting an end of summer goal for that.
Hahaha!! Thanks Linds 🙂
Today’s WOD – 18:15
115# Thrusters – 20# PR
Red and Purple band pull ups
Blue band Dips
I was excited to try the pull-ups part unassisted until I realized the first set would have been 27 of them. I’m not QUITE ready for that yet! 🙂
Today’s WOD – 165# Thrusters / 3x pullups/dips
13:50
very happy about doing the thrusters Rx’d, but need to commit to learning muscle-ups
Yesterday’s Turkish Get Up WOD w/53# KB – 39:44
Note to self…dont’ do max overhead squats the night before having to do 105 TG’s…shoulders are SMOKED!!!
Correction…I did the first round with a 45# bar…it was annoying me trying to balance it, so I went with the heavier KB for the rest of the workout.
Yesterday’s Turkish Get Up WOD w/88# KB aka “the donger”. Did this with Bobby as a team WOD – one running the 400m while the other did the donger…stopped at 50reps. I almost smashed my face a few times.
Ok….I’m impressed, but 3 words that should not be used together in sequence are: “did the donger”.
I think it’s only ok when Ash says it
Today’s WOD RX’d: 9:07
Hip-flexors are loving me today after all the get ups!
Todays wod w/ 75lb thrusters & 3xpull-ups/dips 10:24-38? goal by end of April is a dang pullup w/o a band!
Today’s wod 115# thrusters, pull-ups/dips 22:29
Today’s WOD (with bar muscle-ups) – 9:27
Havent posted in a while…
Sunday – Row/GHD/Rope climb WOD- 10:13. Some good ole fashioned crossfit fun!
Monday – Every minute on the minute for 10 mins:
165# squat clean (rack it)
165# OH squat
My wrists couldn’t take the 165# OH squat after 3 rounds so switched to 155# each round after the clean
“Jerry” – 19:39. 2 min PR…kind of. Last time we did this on 10/18/10 I got 21:44 but the mile runs were suspect.
12.5 guess: 5 min AMRAP, increasing ladder:
2 deadlifts 275#, 2 chest to bar Pullups, 4 deadlifts, 4 C2B, 6 deadlifts, 6 C2B…..
Let’s hear people’s guess for 12.5. Closest answer wins a prize! A really, really cool prize.
Correction: 10:17 on Sundays WOD. I was thinking of Billy’s time and wishing it was mine. I think about billy too much, is that wrong?
HAHAHAHAHAHA
11 minute AMRAP. 10 OHS, 15 KBS, 20 Pullups
That’s a pretty good guess, I’m thinking you may be pretty close with that one.
Went in with the best intentions of doing Sunday’s WOD but my legs are still wrecked from 12.4!
So I rowed a 2K in an attempt to loosen them up (I don’t think it worked) time was 9:40.
Yea, the “Cool” board for me. That strict pull up was a LONG time coming and something I never thought I’d be able to do…… especially not at the ripe old age of 56. Once again, proof that this thing called CrossFit does work!
Yea for you Shelley!!! You are the best and STRONGEST Grandma-To-Be! Awesome. I so admire what you can do!
Today’s WOD 8:33.