Black/Blue/Grey WODs

9-6-3 reps for time of:
Thruster (165/105) (105/75) (75/45)
Muscle-up (3 x Pull-Ups/3 x Dips) (Both with Bands)

Neal Maddox 2:55, Jason Khalipa 3:44.
Post time to comments.

March “Cool” Board

***Make some goals for yourself for March

–  Mike – 1st Muscle Up!!!
–  Annette – Double Digit Double Unders
–  John – Handstand Walk 12 Feet
–  Mindy – 100# Snatch
–  Billy – 165# Snatch
–  Ann – 1st Rope Climb
–  Michelle – 50 Consecutive Double Unders
–  Brett – 67 Consecutive Double Unders
–  Adam L. – 20 Consecutive Double Unders
–  Nora – L-Sit Rope Climb
–  Drew – 2 Rope Climbs
–  Amy – 1st Rope Climb
–  Krissy – 1st Rope Climb
–  Ash – 1st Muscle Up to Ring HSPU
–  Leann – 20 Consecutive Double Unders
–  Andrew H. – 22 Consecutive Pull Ups
–  Taylor – 1st WOD as Rx’d
–  Tara – 1st Muscle Up!!!!
–  Adam L. – 1st Muscle Up!!
–  Leann – 29 Consecutive Double Unders
–  Katie – 165# Deadlift
–  Nate – 1st Muscle Up!!

–  Shelley – 1st Strict Pull Up!

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25 Responses to 3/20/12

  1. Adam P says:

    Today’s wod with 135 lb thrusters = 5:36

  2. Todd says:

    Today’s wod with 135 lb thruster: 11:00.

  3. Justin B says:

    Finally got my BTWB set up. Hoping this helps keep me accountable.

    todays WOD w/ 115lb thrusters and pullups and dips: 9:53

    Really need to get the muscle ups figured out.

  4. Lindsay says:

    Look at the badass red Power Ranger!

    Today’s wod with 105# thrusters, pull ups, and dips w/ purple band – 17:41. Cannot wait until I can do muscle ups again — not sure what’s realistic, but I’m setting an end of summer goal for that.

  5. Travis B says:

    Today’s WOD – 18:15

    115# Thrusters – 20# PR

    Red and Purple band pull ups

    Blue band Dips

    I was excited to try the pull-ups part unassisted until I realized the first set would have been 27 of them. I’m not QUITE ready for that yet! 🙂

  6. Adam S says:

    Today’s WOD – 165# Thrusters / 3x pullups/dips

    very happy about doing the thrusters Rx’d, but need to commit to learning muscle-ups

  7. Billy says:

    Yesterday’s Turkish Get Up WOD w/53# KB – 39:44

    Note to self…dont’ do max overhead squats the night before having to do 105 TG’s…shoulders are SMOKED!!!

    • Billy says:

      Correction…I did the first round with a 45# bar…it was annoying me trying to balance it, so I went with the heavier KB for the rest of the workout.

  8. Ash says:

    Yesterday’s Turkish Get Up WOD w/88# KB aka “the donger”. Did this with Bobby as a team WOD – one running the 400m while the other did the donger…stopped at 50reps. I almost smashed my face a few times.

  9. Byron says:

    Today’s WOD RX’d: 9:07

    Hip-flexors are loving me today after all the get ups!

  10. Taylor says:

    Todays wod w/ 75lb thrusters & 3xpull-ups/dips 10:24-38? goal by end of April is a dang pullup w/o a band!

  11. Mindy says:

    Today’s wod 115# thrusters, pull-ups/dips 22:29

  12. Jaime says:

    Today’s WOD (with bar muscle-ups) – 9:27

  13. Justin says:

    Havent posted in a while…
    Sunday – Row/GHD/Rope climb WOD- 10:13. Some good ole fashioned crossfit fun!

    Monday – Every minute on the minute for 10 mins:
    165# squat clean (rack it)
    165# OH squat

    My wrists couldn’t take the 165# OH squat after 3 rounds so switched to 155# each round after the clean

    “Jerry” – 19:39. 2 min PR…kind of. Last time we did this on 10/18/10 I got 21:44 but the mile runs were suspect.

    12.5 guess: 5 min AMRAP, increasing ladder:
    2 deadlifts 275#, 2 chest to bar Pullups, 4 deadlifts, 4 C2B, 6 deadlifts, 6 C2B…..

    Let’s hear people’s guess for 12.5. Closest answer wins a prize! A really, really cool prize.

  14. Meghan says:

    Went in with the best intentions of doing Sunday’s WOD but my legs are still wrecked from 12.4!

    So I rowed a 2K in an attempt to loosen them up (I don’t think it worked) time was 9:40.

  15. Shelley says:

    Yea, the “Cool” board for me. That strict pull up was a LONG time coming and something I never thought I’d be able to do…… especially not at the ripe old age of 56. Once again, proof that this thing called CrossFit does work!

  16. Ross V.M. says:

    Today’s WOD 8:33.

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