Max Box Jumps (24″/20″) in 2 min
THEN..
Platinum WOD
AMRAP in 8 min of:
4Â Handstand push-ups on paralettes (head goes 4 inches below hands)
8Â KB swings (70/53)
12Â GHD situps
Black WOD
AMRAP in 8 min of:
4 Handstand push-ups (kipping allowed if needed)
8Â 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
8Â KB swings (53/35)
12 GHD situps
Grey WOD
AMRAP in 8 min of:
4 Push Ups (on knees if needed)
8Â KB swings (35/26)
12Â Abmat situps
DECEMBER “COOL†BOARD:
– Erica Stone: Â First Kipping Pull-Up without a Band!
Â
CF 515’s newest future CrossFitter…
William Richard
9 lbs 7 ounces
Born December 2, 2010
Congratulations Nate and Andi!!!!
+
What a cutie! Congrats Nate & Andi! I’m so happy for you!
Can’t wait to meet Richard William in person!!
Box Jumps – 101
Blue WOD with HSPUs. 7 rds plus 3 HSPUs.
I like this WOD! Maybe last nights pre work out dinner did the trick! Nothing like a couple beers and sushi and then a sacki bomb to wash it all down before a WOD! I”m not sure that will become a habit! Thanks Scott K!
Congrats Nate and Andi!! What a sweetie!
Congratulations Andi and Nate!!!
And I love the name.
Signed,
James William Noyce,
son of Richard James Noyce
2 Minute Box Jumps – 103
Platinum WOD as Rx’d – 5 Rounds + 2 HSPU’s
2 min box jumps – 82 (20″ box)
Black wod w/ kipping HSPUs – 5 rds + 5 ghd
2 Minute Box Jumps – 52
Platinum WOD as Rx’d – 5 Rounds + 3 HSPU’s
YES! I was hoping you’d post this. If not, I was certainly going to.
Ohhh he posts a score today hahaha, just kidding awesome job today Bart! I had a feeling you’d crush this one
Congratulations to Nate and Andi on the arrival of William Richard!
First dibs on holding him during crossfit workouts!
Also, much appreciation to Will today for getting me over the mental hump of doing the box jumps. I was all ready to try and talk you into the 8″ box…. no need no more!!
You completely did that yourself! Good work with the kettlebell swings too; your form was perfect.
Haha. Thanks Bobby. Not too many of these scores I’m actually proud of so have to post them when I get a decent one, aside from the box jumps of course.