11/20/13

Black/Blue/Grey  WODs

For time:
15 Dumbbell burpee box-overs, 24″/20″ box (50/35) (40/25) (30/15)
Deadlift, 15 reps (315/205) (225/155) (165/105)
Overhead squat, 15 reps (205/125) (135/85) (75/45) (45/15)
15 Muscle-ups (3 x Pull Ups & Dips) (with Bands) (Ring Rows & Edge of Box)

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

This entry was posted in Videos, WOD. Bookmark the permalink.

13 Responses to 11/20/13