Black WOD
For time:
95/65 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115/80 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135/95 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155/110 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175/125 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent
Blue WOD
For time:
65/45 pound Back squat, 50 reps
25 Ring or Normal Pull-Ups
80/60 pound Back squat, 40 reps
20 Ring or Normal Pull-Ups
95/75 pound Back squat, 30 reps
15 Ring or Normal Pull-Ups
110/90 pound Back squat, 20 reps
10 Ring or Normal Pull-Ups
125/105 pound Back squat, 10 reps
5 Ring or Normal Pull-Ups
Grey WOD
For time:
Air Squats, 50 reps
25 Ring Rows
Air Squats, 40 reps
20 Ring Rows
Air Squats, 30 reps
15 Ring Rows
Air Squats, 20 reps
10 Ring Rows
Air Squats, 10 reps
5 Ring Rows
Cool Points Standings:
1. Jim Noyce – 360
2. Bobby Noyce – 255
3. Lindsay Noyce –205
4. Nate Christensen – 160
5. Jaime Maro – 155
6. Will O. –130
7. Justin Vaught – 115
8. Shelley Noyce – 105
9. Teague Bohlke – 85
10. Carolyn Grammens– 65
11. Erica Sholly – 60
12. Travis Herink – 50
13. Kam Kielhorn – 45
14. Katie Claeys – 35
14. Bryant Pickering – 35
14. Jodi Noble – 35
17. Todd Fox – 30
18. Andi Christenson – 25
18. Grant Waltz – 25
20. Angie Starmer – 10
CQOD:Â What do the letters in the the cable channel HBO stand for? (25 Cool Points)
+
home box office
Dangit, you are right. What was I thinking?
Teague is cool, again
I know the H stands for Home… Is it Home Broadcast Organization??? Jezzz.. I should know this!
Black wod NOT rx’d (I realized after I finished the workout that 85 + 30 does not equal 125 … whoops!): 34:54ish – Bobby is a jerk and reset my time in the middle of the workout. Things were not running smoothly for me this morning 🙂
Was not expecting the rope climbs to be the easy part! Squats were killer.
Black WOD as Rx’d 20:40
I liked the squats in this one…rope climbs did kill me by round 2. I’ll trade you any day Lindsay!!
Black WOD as Rx’d – 15:57, squats were definitely the determining factor in this one for me, the rope climbs were actually kind of fun 🙂
Wow………
this killed me.
I changed up my weights.
Did 85# instead of 80# and 130# instead of 125#.
Just easier changing the weight that way.
Did all squats unbroken.
Ahh the rope. These kill. My ceiling is only 12ft. However, I do NO looping with my feet. How do you all do yours?
Black WOD – not Rx’d – 24:28 – My rope climbs were only 1/2 to 3/4 to the top. I just learned how a few days ago, so I’m happy with that! One of these days, I’ll make it all the way up! Love the back squats. They’re one of my favorites!
I liked this one too!!
I’m impressed with those rope climbs! Can’t wait to join you (I’ll give it a try once my hand heals from those pull ups today)
Black WOD as R’xd – 25:48
Yikes…I kinda thought this one was hard all around – squats AND rope climb! Just happy to get it done and not fall off the rope 🙂
24:31 black wod squat are tough!!!
27:08 Black Wod Rx.
could have went faster but wanted to ensure I made it up the rope 15 times!
So what is proper Crossfit technique for rope climbing?
Can/do you loop your feet?
nevermind, found it on main site. Many variations accepted. I have to learn the loop, makes it easier… at the same time, harder is better?!?!
Well, I want to say that harder is better, but I think in CrossFit terms Efficiency wins every time except for when specified to make it harder. Just like with Pull-Ups, unless they specify strict, do whatever you have to get your chin over the bar. If you have a membership to the CrossFit Journal, there is a great video from about a week ago by Adrian Bozman on rope climbing and the “Spanish Wrap.”
yep
Blue WOD as rx’d 21:07 Never thought I’d be able to do 75 pull ups today since my first one was 10 days ago. Unfortunately my hands paid the price. That salt in the wound was tough to do today. OUCH!