12/30/10

Janet and Bob‘s last day for a while…..so they were in charge of picking today’s WODs.  It is an either/or option today.

Janet’s Pick – “Annie”

50-40-30-20-10 For Time of:

Double Unders (3 X for Single)

Ab-Mat Sit-Ups (chest-to-knees)

Bob’s Pick – “Tommy V”  (sub for all rope climbs is 3 Rope climb progressions for 1 climb)

Black WOD
For Time:
21 Thrusters (115/75) OR Run 400 meters
12 Rope Ascents (15 Foot Rope)
15 Thrusters (115/75) OR Run 400 meters
9 Rope Ascents (15 Foot Rope)
9 Thrusters (115/75) OR Run 400 meters
6 Rope Ascents (15 Foot Rope)

Blue WOD
For Time:
21 Thrusters (95/65) OR Run 400 meters
6 Rope Ascents (15 Foot Rope)
15 Thrusters (95/65) OR Run 400 meters
4 Rope Ascents (15 Foot Rope)
9 Thrusters (95/65) OR Run 400 meters
2 Rope Ascents (15 Foot Rope)

Grey WOD
For Time:
21 Thrusters (65/35) OR Run 400 meters
3 Rope Ascents (15 Foot Rope)
15 Thrusters (65/35) OR Run 400 meters
2 Rope Ascents (15 Foot Rope)
9 Thrusters (65/35) OR Run 400 meters
1 Rope Ascents (15 Foot Rope)

Rob Orlando doing CRAZY Stuff

DECEMBER “COOL” BOARD:

– Erica Stone:  First Kipping Pull-Up without a Band
- Shelley Noyce:  Double digit max DUs (26)
– Lindsay Noyce:  Two consecutive Muscle Ups
– Brian Maro:  Muscle Up with 15 lb. vest
– Brian Maro:  15 Consecutive Butterfly PU’s
– Laura Mastin:  1st Strict Pull-Up
– Tara Krueger:  1 Rope Climb
– Joanie Houston:  Double Digit Pull-Ups (10 consecutive)
– Adam Porath:  Overhead Squat 85 lbs.
– Audra Wolfe:  First Kipping Pull-Up without the band
– Jaime Maro:  Handstand Walk 10 Squares, Walked 11 = 44 Fee
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14 Responses to 12/30/10

  1. Pingback: 2/17/11 | CrossFit 515, CrossFit Des Moines, Clive, Iowa, Gym, Des Moines Fitness, CrossFit Iowa

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