Black/Blue/Grey WODs

Three rounds for time of:

15 Chest to bar pull-ups (Normal PU’s) (with Bands)
20 Burpees
Sumo-deadlift high-pull, 15 reps (95/65) (65/45) (45/35)

Post time to comments.

September “COOL” Board

***Make some goals for yourself for September

–  Bobby – 515# Deadlift 
–  Jaime – 10 Consecutive Muscle Ups

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14 Responses to 9/3/12

  1. Todd says:

    Today’s wod, as rx’d: 11:19.

  2. Meghan McCoy says:

    Today’s WOD rxd 12:46

    S/O to Danielle and Tara for competing in the Hy-Vee Tri yesterday! Nice work ladies!

  3. Lindsay says:

    Today’s wod rx’d – 9:27

  4. tara says:

    Awesome Job to Bob and Danielle for completing the entire Triathlon!!! For the first time, I did the Triathlon as part of a relay team so I only had to do the run. Bob and Danielle put a lot more training and time in than I did so a BIG KUDOS to them!!!

    Speaking of training and time, I would like to note that my team had a mission so for my run I really had to RUN. We formed our team less than 4 weeks ago and I haven’t been training for any run speed or endurance. I probably only did 1 run that was close to 6 miles over the past month (maybe 2) and then I got in about 3 track workouts. Other than that, it was CROSSFIT!
    And I have to say, it worked. Without a specific focus on running, Crossfit allowed me to build speed and endurance from a physcial and mental perspecitve to complete the 6.2 miles faster than I’d thought. Mentally, I just kept saying “don’t slow down, keep going, you’ll be done in 6.2 miles. I can honestly say that if it were not for Crossfit, our team’s accomplishment would not have been possible. As so many people have said before but I will say it here again “CROSSFIT WORKS!”

    And last but certainly not least, shout out to one of the biggest supporters of any person I know. Meghan McCoy (and Fam)! Being able to cross the finish line and hearing someone cheer for you, and then looking up and being suprised to see a familiar face makes the entire event that much better. Meghan, you are one of the most selfless persons that I know and I am priveledged to call you a friend. Thank you for always being there for your 515 teammates! YOUR ROCK!

    • taylor says:

      Great job Tara!! You definitely inspire me, especially knowing you have kids and still accomplish things like this!

    • Shelley says:

      Yes, Meghan you ROCK as well as you Tara!

    • Jaime says:

      Very well said, Tara. Thank you for sharing!!! A huge congrats to you and your team, as well as Bob and Danielle! Great work.

    • Danielle says:

      Well said, Tara. And nice job! I wish I could have seen your race! 🙂

      And Meghan, Tara is completely right. You’re an awesome supporter and inspiration.

  5. Jordanne says:

    Wow – well done, everyone!

  6. Jaime says:

    Black WOD as Rx’d – 8:20