11/8/13

Black/Blue/Grey  WODs

As Many Rounds As Possible in 12 Minutes of:
300m Row
6 Snatches (135/95) (95/65) (65/35)
9 Shoulders-to-Overhead (135/95) (95/65) (65/35)

November “COOL” Board

***Make some goals for yourself for November

–  Eddie – 160 Double Unders in WOD
–  Alex – 1st Muscle Up!!
–  Noah – 1st Bar Muscle Up!!!
–  Becky – 1st Bar Muscle Up!
–  Teresa – Strict Pull Up!
–  Julie – Strict Pull Up!
–  J.V. – 170# Snatch
–  Annette – 145# Overhead Squat
–  Brad – 225# Overhead Squatdo an essay for me
–  Jordanne – 595# CrossFit Total

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5 Responses to 11/8/13

  1. Todd says:

    Today’s wod, at 95#: 4 rds. + 250 m.

  2. Annette says:

    Today’s WOD as rx’d: 2 rounds + row + 4 snatches

    95# snatches cannot be rushed, or I end up on my backside. (v_v) I’m loooow, so at least I don’t have far to fall.

    Nice job with the stone this morning, Shelley. YOU ROCK!

  3. Leann says:

    You did awesome!!!