3/23/12

Black/Blue/Grey WODs

TABATA Friday

Air Squats
KB Swings (53/35) (35/26) (26/18)
Ab-Mat Sit-Ups

Each Tabata Consists of 8 Rounds of working for 20 seconds followed by 10 seconds of rest.  After 8 Rounds you will have 1 minute to rest and get ready for the next exercise.  Your score for each exercise is the FEWEST number of reps you completed in any of the Rounds.  (aka you are only as good as your weakest round :))

This is Worth 2 Minutes of Your Time

March “Cool” Board

***Make some goals for yourself for March

–  Mike – 1st Muscle Up!!!
–  Annette – Double Digit Double Unders
–  John – Handstand Walk 12 Feet
–  Mindy – 100# Snatch
–  Billy – 165# Snatch
–  Ann – 1st Rope Climb
–  Michelle – 50 Consecutive Double Unders
–  Brett – 67 Consecutive Double Unders
–  Adam L. – 20 Consecutive Double Unders
–  Nora – L-Sit Rope Climb
–  Drew – 2 Rope Climbs
–  Amy – 1st Rope Climb
–  Krissy – 1st Rope Climb
–  Ash – 1st Muscle Up to Ring HSPU
–  Leann – 20 Consecutive Double Unders
–  Andrew H. – 22 Consecutive Pull Ups
–  Taylor – 1st WOD as Rx’d
–  Tara – 1st Muscle Up!!!!
–  Adam L. – 1st Muscle Up!!
–  Leann – 29 Consecutive Double Unders
–  Katie – 165# Deadlift
–  Nate – 1st Muscle Up!!
–  Shelley – 1st Strict Pull Up!
–  Amber – 6 or 7 Consecutive Double Unders
–  Alyssa – 1st Rope Climb
–  Amber – 1st Rope Climb
–  Justin – 43 Consecutive Double Unders
–  Travis B. – 2 Consecutive Pull Ups
–  Annette –  1st C2B Pull Up (followed by 11 more in 12.5)

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18 Responses to 3/23/12

  1. Leann says:

    Air squats:19 (+1 from January)
    KB Swings: 8 @ 35#’s
    Subbed TTB: started with 7- ended with 4
    This will be next goal:)

    Also did Annie: 10:26 (36 sec PR from Jan)
    I heart double unders!

    Taylor- next week we figure out something with pullups in it to work on after the wod!

  2. Annette says:

    Tabata Friday (rx): air squats 18; kb swings 8; abmat situps 12. Fun!

    I’ve only done tabata situps once before and I improved by 5! I made it through the first thee rounds of 15, but knew I couldn’t keep it up. Backed off to prevent the collapse that was inevitable.

    Leann – sub TTB? That’s a good one… Tough!

  3. Billy says:

    Just did 4X6 Deadlift at 315…pretty worn out from the Open WOD’s. Getting back into training mode will be nice.

  4. Meghan McCoy says:

    Tabata Friday did not go well for me and it was kind of a sorry effort but I got 13 on air squats 9 kb and 10 sit ups. I’m just going to blame it on trying to keep up with the fittest 55-59 year old in the world and if you can believe it I am still going to blame 12.4.

    One more excuse might be losing all my energy cheering Mindy on before. Great job on this one sister the C2B pull ups looked awesome!

  5. Adam S says:

    Tabata Friday:
    Squats – 20
    KB Swings – 10
    Sit-ups – 13 (started first 4 rds at 15 but couldn’t quite hold on)

  6. Mindy says:

    12.5 – 77 reps, thanks for all the cheering everyone, made this wod really fun 🙂

  7. taylor says:

    tabata: squats – 15, 35lbs kb swings – 8 or 10, situps – 8 or 10…

  8. Jaime says:

    12.5 – 111 reps (14 better than last year)
    And I’m done 🙂

  9. Todd says:

    12.5: 63 reps. 5 better than last year and the quality of my movements cannot be compared to last year…a lot better. I want to give a shout out to Bobby and Jaime, as well as to the whole Crossfit clan. I learned a lot this year and made many improvements. Doing the Open workouts really underscored where I made the improvements and where I need to improve. Here’s to watching 515 at regionals.

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