11/25/13

Find a 2 Rep Max Bench Press OR Weighted Push Up

Then……..

Black/Blue/Grey WODs

As Many Rounds As Possible in 12 Minutes of:

2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – ……..

Deadlifts (185/125) (135/85) (95/65)
Hand Release Push Ups (from Knees)
Box Jumps (24/20) (20/12) (12/8)

November “COOL” Board

***Make some goals for yourself for November

– Eddie

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– 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
– Tara – 1st Strict Pull Up
– Leann – Completed Flight Simulator WOD
– Curtis – Competed Flight Simulator WOD

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