11/14/13

Black/Blue/Grey  WODs

“Helen”

Three rounds for time:
Run 400 meters
Kettlebell X 21 swings (53/35) (35/26) (26/18)
12 Pull-ups (with Bands) (Ring Rows)

Post time to comments.

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 Squat
–  Jordanne – 595# CrossFit Total
–  Jacque – 19 Consecutive Double Unders
–  Shelly – 1st Pull Up WOD Without Band
–  Jeremy M. – 235# Hang Clean
–  Ben K. – 265# Overhead Squats
–  Dave – 305# Deadlift
–  Ben K. – 2:37 Fran
–  Jacque – Fran as Rx’d
–  Beth – Fran as Rx’d
–  Jamie – Fran as Rx’d
–  Sheila – Fran as Rx’d
–  Chrissi – 235# Deadlift
–  Pete – 295# Deadlift
–  Joe – 400# Back Squat
–  Matt – 400# Deadlift

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2 Responses to 11/14/13

  1. Jordanne says:

    What – Roller Derby Double-header

    Who – Team United All-stars v. Minnesota Rollergirls
    Team United Blue Ribbon Bullies v. MedCity Mafia

    Where – Skate West
    2019 Grand Ave
    West Des Moines IA 50265

    When – December 7th, 2013
    Doors open at 5.30pm; first whistle blows at 6pm

    • Advance tickets – $10.00 (ask Jordanne); door admission – $12.00; children 10 and under – free.
    • Our charity for the night is the Iowa Food Bank. Bring a canned good donation the night of the bout to receive a $2 discount off door admission.
    • Team United is also giving away a prize at each half-time to the best ugly sweater.

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