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
13 Responses to 11/20/13