11/18/13

Black/Blue/Grey  WODs
computer software stores

“Filthy Fifty”

For time:
50 Box jump (24/20) (20/12) (12/8)
50 Jumping pull-ups
50 Kettlebell swings (35/26) (26/18) (18/10)
Walking Lunge, 50 steps
50 Knees to elbows (Toes-thru-Rings) (Hanging Knee Raises)
50 Push press (45/35) (35/25) (25/15)
50 Back extensions
50 Wall ball shots (20/14) (14/10) (10/6)
50 Burpees
50 Double unders (100 Singles)

*Scale to appropriate number of reps

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
 Aaron – 400# Deadlift
–  Murph – 345# Deadlift

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