Black WOD

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
15 Overhead squats (95/65)

Kristan Clever 13 rounds + 5 Pull-up (65lbs), Karianne Dickson 9 rounds + 1 dip (65lbs), Rebecca Voigt 8 rounds + 2 dips (65lbs).
Post rounds completed to comments.

Blue WOD

Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Ring Dips (w band)
15 Overhead squats (65/45)

Grey WOD

Complete as many rounds as possible in 20 minutes of:
5 Pull-ups (w band)
10 Ring Dips (w band)
15 Overhead squats (45/25)

January “COOL” Board

– Make some goals for January, and get your name on the Board when you accomplish them

– AND let me videotape  if you are attempting, you should be proud of it

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12 Responses to 1/4/11

  1. Justin says:

    Black – 5 Rounds + 5 C2B + 5 ring dips

    The relationship between myself and OH squats has progressed from not wanting to be in the same room together, to a dinner date at Applebee’s with no eye contact. Improvement! We will be holding hands soon enough.

    • Brian says:

      Huge improvements today!! Fran and I will never get to that point! Now that you’ve got the shoulders figured out focused a little bit more on being on your heals and you will be BFFs.

    • Bobby says:

      “Ohh he will finish on overheads…..blah blah blah”
      Did someone say 5 Rounds + 4 ring dips, and I’m sure you cheated and finished the last one as the buzzer was sounding. Never question me again. That’s a little bit more of a Varsity effort, no more of that JV stuff……BOOMSAUCE haha

      • Lindsay says:

        yes, you were right, Bobby – I won’t question your accuracy in predicting Justin’s CF abilities again

      • Justin says:

        No cheating – I was halfway up on my 6th dip as the buzzer sounded. You may have a future in CF oddsmaking. We can open Vegas to the idea when we visit in a few months…

  2. Brian says:

    Blue WOD: 7 rounds. wanted to work on butterflys vs CTB.

  3. Jodi says:

    Blue WOD – Started with the thin purple band for C2B – ended up using 2 thin purple bands at the end. Ring dips – started with a thin purple band then eventually moved to a red band. 7 rounds + up to 11 OHS. SO close to finishing that round!


    – Double digit pull-ups
    – Double digit box jumps (no hesitation)
    – 1 strict ring dip
    – Handstand walk 5 squares

  4. Jeremy Yoder says:

    Blue WOD (But without bands)
    7 Rounds exactly

  5. Jaime says:

    Black WOD as Rx’d – 4 rounds + 1 Ring Dip (Ohh, dumb ring dips…I watched Justin make them look SO easy, then I spent most of my 20 min staring at the rings!)

  6. Shelley says:

    Blue WOD (red band for dips) -8 rounds plus 1 pull up
    Way to go on those pull ups, Jen…..and you to Joanie (yes I was keeping an eye on you and trying to keep up)

    50 consecutive DUs (probably unrealistic but fun trying)
    Handstand walk 3 squares

  7. Susan Katelman says:

    Vail WOD Monday through Friday
    Carry skis and boots one half mile
    Fifteen runs, easy intermingled with blue and black mogul ones.
    Quads and stamina showing improvement.
    Also a fair amount of using poles to push, I think of them as mini ring dips!!
    Keep up the good work everyone!

  8. Signe says:

    8+5 pu+10 ring dips+10 OHS. Grey WOD modified to just using the 15 lb bar or pvc. Blue band for pullups, blue/green for ring dips.

    Attend a 5:30 am class
    One pull up
    One HSPU

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