10/18/11

Black/Blue/Grey WODs

Five rounds for time of:
Run 200 meters
7 Muscle-ups (7 Pull-Ups and 7 Dips) (with Bands)
Run 200 meters
7 Handstand push-ups (Ab-Mat Under Head) (Feet on Box)
Run 200 meters
30 second L-sit hold (Bent Knees) (1 foot on ground)
Run 200 meters
20 One legged squats (Holding onto something) (Normal Squats)

Noah Gabriel Landis 37:47. Post time to comments.

October “Cool” Board

***Make some goals for yourself for October

–  Team 515 – Won the Life AsRx Chicago Competition!!!
–  Chelsea – 1st Kipping Pull Up!
-  Billy – 101 Consecutive Double Unders
-  Travis – 5 Consecutive Muscle Ups
–  Tracy – Erica’s BDay WOD as Rx’d
–  Jim – 52 Consecutive Double Unders
–  Travis – 1st Bar Muscle Up
–  Taylor – 1st Kipping Pull Up!
- Jim – 1st Kipping HSPU
–  Fred –  1st Handstand
–  John – 475# Deadlift
–  Lindsay – Sub 6 Minute Mile
–  Lance – Sub 6 Minute Mile
–  Annette – 7:20 Mile
–  Jodi – 8 Minute Mile
–  Janet – 165# Deadlift
–  Bobby – ULTIMATE ATHLETE (4:43 mile & 445# DL)!
–  Lance – ULTIMATE ATHLETE (5:54 mile & 560# DL)!
–  Justin – 395# Deadlift

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