11/19/12

Black/Blue/Grey WODs

Complete as many rounds as possible in 20 minutes of:
Run 400 meters or Row 500m or 100 Double Unders (200 Singles)
Then three rounds of:
5 Pull-ups (with Bands) (Ring Rows)
10 Push-ups (from Knees)
15 Squats

Post rounds completed to comments.

November “COOL” Board

***Make some goals for yourself for November

–  Kelli – “Kelly” as Rx’d
–  Adam M. – Fran in 3:18
–  Taylor – 130# Split Jerk x 2
–  Brian S. – Strict Muscle Up
–  Jordanne – 1st Rope Climb!
–  Jess – 1st Rope Climb!
–  Meghan – 95# Snatch
–  Kelsey – 1st Rope Climb!
–  Aryn – 1st Rope Climb!
–  Joe K. – Bar Muscle Up!!
–  Mark – 1st Rope Climb!
–  Jaime – 14 Consecutive Strict Handstand Push Ups
–  Nathan – 1st Bar Muscle Up!
–  Josh – 1st Bar Muscle Up!
–  Reid – 1st Muscle Up!
–  Jim – No Foot Rope Climbs
–  Justin V. – 225# Split Jerk
–  Nathan – 1st Muscle Up!!
–  Josh – 1st Muscle Up!!
–  Patrick – Bar Muscle Up!
–  Jordan – Bar Muscle Up!
–  Van – 1st Muscle Up!
–  Adam P. – 200# Clean!
–  Josh – 1st Musle Up!
–  Jordan – Bar Muscle Up!
–  Justin P. – 13 Consecutive Bar Muscle Ups
–  Joe K. – 1st Muscle Up!!
–  Adam P. – 285# Back Squat
–  Pat – 1st Muscle Up!
–  Curtis – Bar Muscle Up!
–  Annette – 175# Back Squat

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19 Responses to 11/19/12

  1. Todd says:

    Today’s wod: 4 rds + 1 round of Cindy.

  2. Jaime says:

    Today’s WOD as Rxd- 4 rounds + 200m run

  3. John Jackovin says:

    Today’s WOD as Rx’d – 4 rounds + 250m run.

  4. Meghan says:

    Today’s WOD as Rxd- 3 Rounds + 80 reps

  5. Mindy says:

    Snatch 3-3-2-2-2-1-1-1-1-1

    65-75-80-85-90-95-100-100-105-110

  6. Leann says:

    It’s been awhile since I did plain ‘ol Cindy and I really wanted to see where I was at. Plan A was 20 rounds. Plan B was 18. I got 18 rounds plus 7 pushups! Had 10 rounds at 9:30 but couldn’t maintain 🙁

    And just because I love it when Lindsay does this…
    My Cindy history (all rx’d)
    Feb: 14 rounds
    June: 16.1 rounds
    November 18.6

    Crossfit works 🙂

  7. Jaime says:

    Snatch 3-3-2-2-2-1-1-1-1-1
    105-115-120(1)-120-125-130-135-140(f)-140(went to knee)-140
    140 was a 5# PR, I’ll take it 🙂

    10 min AMRAP of:
    15 power cleans (95/65)
    30 doubleunders
    As Rxd- 9 rounds + 15 cleans

  8. Taylor says:

    Today’s wod, 2rds + run, 1 Cindy round.

    I’m apprehensive about giving myself an rx…the pushups can be argued…my stomach tapped floor before anything else but I did not go to my knees. Pushups were the hardest.

  9. Michelle says:

    today’s WOD as rx’d 3 rounds + 5 pull-ups

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