12/3/10

Max Box Jumps (24″/20″) in 2 min

THEN..

Platinum WOD

AMRAP in 8 min of:
4 Handstand push-ups on paralettes (head goes 4 inches below hands)
8 KB swings (70/53)
12 GHD situps

Black WOD

AMRAP in 8 min of:
4 Handstand push-ups (kipping allowed if needed)
8 KB swings (70/53)
12 GHD situps

Kristan Clever 8 rounds + 4 HSPU (1.5 pood), Michael Giardina 8 rounds, Kevin Montoya 7 rounds + 6 swings, Ken Gall 7 rounds + 1 swing, Austin Malleolo 7 rounds + 3 HSPU, Heather Bergeron 6 rounds + 8 swings (1.5 pood).
Post results to comments.

Blue WOD

AMRAP in 8 min of:
4 Push Ups with feet on box
8 KB swings (53/35)
12 GHD situps

Grey WOD

AMRAP in 8 min of:
4 Push Ups (on knees if needed)
8 KB swings (35/26)
12 Abmat situps

DECEMBER “COOL” BOARD:

– Erica Stone:  First Kipping Pull-Up without a Band!

 

CF 515’s newest future CrossFitter…

William Richard
9 lbs 7 ounces
Born December 2, 2010

Congratulations Nate and Andi!!!!