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

- Justin P. – 87 Consecutive Double Unders
–  Alyssa – 20 Consecutive Double Unders
–  Jim M. – “Fran” in 4:56!!
–  Lance – 135# Squat Snatch
–  BuckShark – 265# Squat Clean
–  Ash – 235# Clean & Jerk
–  Justin V. – 205# Clean & Jerk
–  Drew – 30″ Box Jump
–  Drew – 4 Consecutive Pull Ups
–  Travis B. – 5 Consecutive Pull Ups
–  Travis B. – 100 Pull Up WOD with NO BANDS
–  Caleb – 100 Pull Up WOD with NO BANDS
–  Jeremy – 100 Pull Up WOD with NO BANDS
–  Mindy – 200# Deadlift
–  Meghan – 225# Deadlift
–  Shelley – 80# Snatch

–  Michelle – 120# Snatch

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25 Responses to 4/16/12

  1. Justin B says:

    Todays WOD – 13:24

    Had to resort to jumping C2B pullups to make sure I was getting up there but otherwise it was rxd.

  2. Adam S says:

    Today’s WOD Rx’d — 11:51

  3. Travis B says:

    Today’s WOD – 19:49

    Regular pull-ups
    20″ Box jumps
    GHD Sit-ups

  4. Tara says:

    Completed this WOD on Sunday – rx’d 7:58 (with butterfly C2B)

    • Lindsay says:

      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.

      • Meghan says:

        I’m with you on the butterfly pull ups this summer Z. We can take turns holding the baby as we work on them:)

      • Tara says:

        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!! 🙂

  5. Todd says:

    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.


  6. Annette says:

    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.

  7. Ash says:

    Today’s WOD Rx’d — 9:07

  8. Shelley says:

    Today’s WOD rx’d – 14:53
    Then worked up to my first ever 30″ box jump! ….. very scary

  9. Meghan says:

    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.

    • Shelley says:

      You are awesome!

    • Travis B says:

      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!

  10. John Jackovin says:

    Today’s as Rx’d 13:05.

  11. Ben says:

    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.

  12. Billy says:

    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.

  13. Leann says:

    Todays wod: 16:19. First wod with a 24 inch box- No blood! Take that box jumps!!!

  14. Leann says:

    And congratulations Travis on athlete of the month. Well deserved!

  15. Bart says:

    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

  16. Jaime says:

    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!

  17. Lindsay says:

    Blue wod with 35# kettlebell swings for GHDs – 12:38