Black/Blue/Grey WODs
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up (Normal Pull-Up) (with Band)
Box jump (30/24) (24/20) (20/12)
GHD sit-up (Ab-Mat)
Gretchen Kittelberger 9:20. Post time to comments.
April “COOL” Board
***Make some goals for yourself for April
-Â Justin P. – 87 Consecutive Double Unders
– Â Alyssa – 20 Consecutive Double Unders
– Â Jim M. – “Fran” in 4:56!!
– Â Lance – 135# Squat Snatch
– Â BuckShark – 265# Squat Clean
– Â Ash – 235# Clean & Jerk
– Â Justin V. – 205# Clean & Jerk
– Â Drew – 30″ Box Jump
– Â Drew – 4 Consecutive Pull Ups
– Â Travis B. – 5 Consecutive Pull Ups
– Â Travis B. – 100 Pull Up WOD with NO BANDS
– Â Caleb – 100 Pull Up WOD with NO BANDS
– Â Jeremy – 100 Pull Up WOD with NO BANDS
– Â Mindy – 200# Deadlift
– Â Meghan – 225# Deadlift
– Â Shelley – 80# Snatch
– Â Michelle – 120# Snatch
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Todays WOD – 13:24
Had to resort to jumping C2B pullups to make sure I was getting up there but otherwise it was rxd.
Today’s WOD Rx’d — 11:51
Today’s WOD – 19:49
Regular pull-ups
20″ Box jumps
GHD Sit-ups
Completed this WOD on Sunday – rx’d 7:58 (with butterfly C2B)
Nice! How many c2b were you able to string together? I really want to get better at butterfly and figure out butterfly c2b this summer.
I’m with you on the butterfly pull ups this summer Z. We can take turns holding the baby as we work on them:)
Thanks! I did the first 10 unbroken and then did 8 plus 1 I think and then I had to break them up until I got down to 4 or 5 and did them unbroken again.
Excited for this summer for you! Once you’re back at it after baby, you’ll get it quickly I think!! 🙂
Mainsite WOD: 800 m run, 10 rds of 10 handstand pushups and 10 pistol squats, and final 800 m run.
I did not do rx’d. I did 5 rds of handstand pushups and 5 rds of pushups. For my pistol squats, I used a band for balance.
27:13.
Today’s WOD: Started out Rx, but the C2B’s were hit & miss. So I scaled to: 50 of however-I-can-get-my-chin-over-the-bar-with-no-band! 🙂 26:08.
Today’s WOD Rx’d — 9:07
Today’s WOD rx’d – 14:53
Then worked up to my first ever 30″ box jump! ….. very scary
I’m not going to say I told you so, buuuuut I told you so:) Great job!
Todays WOD rxd 30″ box jumps 18:49
Had to run a workout in my exercise prescription class this morning, it took some convincing but my other group members agreed to do a CF workout. I had the class do
3 rounds for time of
Run 400m
15 Dumbell ground to overhead (15/10)
40ft Dumbell walking lunges
They were dying by the end of it but I had 4 of them ask me where they can do CrossFit this summer! It was fun to give them a sip of the kool aid.
You are awesome!
About once a week I get someone asking me about Crossfit just off the stuff they see me post on Facebook. I’m going to be dragging a few more in before too long I think. Nice work Meghan!
Today’s as Rx’d 13:05.
Worked on deadlift first. Did 5 deadlifts at 250lb on the minute every minute for 6 minutes. It’s not a lot of weight but really tried to work on my form. Then did today’s WOD rx’d at 8:03.
Today’s WOD – 6:59
Deadlift – Did alot of variations of weight and reps from 225-375…I’m already getting sore.
Bart sniped me by 2 seconds again!!! Dammit Bart!!! Next time we’re going at the same time…good job to you and Ben.
Todays wod: 16:19. First wod with a 24 inch box- No blood! Take that box jumps!!!
And congratulations Travis on athlete of the month. Well deserved!
“Like” /facebook’d
Thanks guys. I was a bit surprised they asked me. There are some incredible athletes doing work in that place.
Yeah, it definetely helped having your time to shoot for Billy. Thanks for going head to head with me Ben. I really wasn’t planning on pushing myself today since I’m sick but it helped having you right there.
Today’s WOD – 6:56
Today’s WOD (w 30″ box jumps) – 11:07
Also forced myself to do butterfly chest-to-bars the while time, but they were pretty much one at a time from the start…that’s definitely my next goal too!
Blue wod with 35# kettlebell swings for GHDs – 12:38