Black/Blue/Grey WODs
For Time:
2000m Row
50 Pistol Squats (Assisted) (100 Air Squats)
30 Hang Cleans (225/135) (155/105) (105/75)
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
– Â Amber – 7 Consecutive Kipping Pull Ups
– Â Justin B. – Deadlift 335#
– Â Travis B. – Deadlift 325#
– Â Todd F. – Deadlift 355#
– Â Adam P. – 83 Consecutive Double Unders
– Â Rebecca – Deadlift 185#
– Â Kelsey – Deadlift 165#
– Â Julie – Deadlift 145#
– Â Melissa – Deadlift 145#
– Â Taylor – Deadlift 225#
– Â Mindy – 145# C&J
– Â Annette – Deadlift 225#
– Â Katie – Deadlift 175#
– Â Abby – Deadlift 175#
– Â Susan – Deadlift 145#
– Â Shelley – 30″ Box Jump (+ Broken Hand ;))
– Â Taylor – Jackie as Rx’d!!
– Â Tracy – 245# Deadlift
– Â Justin B. – 33 Consecutive Double Unders
– Â Kelsey – 1st Rope Climb
– Â Jon – 1st Rope Climb
– Â Drew – Cindy as Rx’d
– Â Travis B. – 1stRing Dip
– Â Howard – 1st Rope Climb
– Â Bob – 3 Consecutive Muscle Ups
– Â Susan – 1st Rope Climb
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Today’s WOD on the streets of Nashville… Run 13.1 miles – 2:11:15
Is that Susan wearing some super cool socks and rope climbing?!?! WooHoo!!!
And just so you know, she’s not in the least bit competitive. Howard does his first rope climb this week and the next time she comes in, she proceeds to climb that rope (and looked very stylish doing it!)
Love it! 🙂
Today’s wod: 20:04. Assisted pistol squats and 85# cleans, One.at.a.time! Lots of heavy weight stuff this week. Thank goodness you had my birthday wod to break that up;)
Today’s wod (used a band for pistol squats and 150# cleans): 20:56. Phew.
“Whitten” hero WOD at CrossFit on 18th in KC
5rds
22 1.5 pood KB swings
22 20′ box jumps
400m run
22 burpees
22 wallballs
They had 35min time cap, made it through 10 wall balls on my 4th rd when time was up.
Today’s wod with 100 air squats and 95# cleans – 17:51. Coming off the row and doing air squats was bad enough – pistols would be brutal!
Nice job on the rope climb, Susan!
STRENGTH: DL @ 210# on 1:00Didn’t do the WOD today as I have been programming my cnielts with HEAVY couplets from Fight Gone Bad. Here’s what I did today and what my athletes did yesterday:5 ROUNDS for REPS1:00 Wall ball 20# 14 ft target1:00 Sumo DLHP 95#1:00 RESTMy total reps were 194 (WB=135 / SDLHP=59)I’ll probably attempt today’s WOD tomorrow along with the CFE-BIKE workout. And then I have another heavy couplet from FGB tomorrow night: 30 Box Jumps & 95# Push Press.Gotta make the training suck so the competition is a breeze!
15:_ _ – pistols w/ band, hang cleans 65lbs…first time:-)
“Manion” the not so hero version..”7 rds run 400/ 20 squats 135#” calls for 29 squats per round.
30:23 sec
Regional WOD 2 as Rx’d – 13:37