12/23/11

Black/Blue/Grey WODs

For time:
10 Muscle-ups (3 x Pull-Ups/Dips) (with Band)
Push press, 100 reps (75/45) (45/35) (35/15)
Row 1000 meters

Rich Froning 6:44, EZ Muhammad 8:09, Rob Fordham 8:03, Steven Kiefer 8:10. Post time to comments.

December “Cool” Board

***Make some goals for yourself for December

–  Annette – 1st Rope Climb!
–  Janet – C&J 75#
–  Meghan – C&J 110#
–  Annette – C&J 105#
–  Ash – C&J 225#
–  Ben – C&J 245#
–  Jim – C&J 170#
–  Bob – C&J 170#
–  Mike F. – 1st Muscle Up!!!
–  RossBoss – 265# C&J
–  Fred – 195# C&J
–  Travis – 12 Consecutive Muscle Ups
–  Janet – Consecutive Pull Ups
–  Annette – 200# Deadlift
–  Michelle – 20 Consecutive Pull Ups
–  Ben – 1st Muscle Up (followed by 21 more)
–  Ash – 455# Deadlift (King Kong weight)
–  Bobby – 485# Deadlift
–  RossBoss – 500# Deadlift

This entry was posted in Videos, WOD. Bookmark the permalink.

27 Responses to 12/23/11

Leave a Reply

Your email address will not be published. Required fields are marked *