Black/Blue/Grey WODs

For Time:
1000m Row
30 Cleans (135/95) (95/65) (65/45)
50 Burpees

July “COOL” Board

***Make some goals for yourself for July

– ย Michelle – 165# Overhead Squat

– ย Kady – 150# Overhead Squat

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25 Responses to 7/10/12

  1. Todd says:

    Today’s wod, replaced 1000 m run for the row: 11:15.

  2. Meghan McCoy says:

    Today’s WOD rxd 11:08

    Awesome going with Michelle, Z, Jaime, and Danielle, it was fun ladies!

    And good luck Shelley! There is no doubt in my mind that you are going to do absolutely AMAZING at the Games. I am always so impressed and inspired by what you do in the gym and consider myself a very lucky person to be able to workout with you every morning! I’ll be cheering with Bandit from home in my official Noyce Games shirt:)

    • Shelley says:

      So did I really impress you with my final stunt this morning ๐Ÿ™‚

      • Annette says:

        I missed the final stunt … but you made that sled look like it had WHEELS. ๐Ÿ™‚

        CROSSFIT GAMES 2012: WOW!! Good Luck!!

      • Leann says:

        I was impressed that you were walking;) Take the rest of the day off lady!

        • Shelley says:

          Now why would I do that?! I went back at noon and did the masters chipper WOD- 11:14
          10 155lb DLs
          20 pull ups
          30 20″ step ups
          40 26lb KB swings
          50 DUs
          40 KB swings
          30 step ups
          20 pull ups
          10 DLs
          Now it’s time to rest until Friday

      • Meghan McCoy says:

        It definitely scared me more than anything but after yes I was super impressed by how chill you were with a chunk out of your lip.

        • Leann says:

          I agree with Meghan. And you went back for more?!?! Of course you did! Amazing! Good luck:)

  3. Annette says:

    Today’s WOD (rx): 12:46. First goal was under 15, but I was hoping for 12. The cleans really took it out of me. It’s fun doing these WODs from the Games, just not the TRI from hell, please! YIKES!!

  4. Leann says:

    70 Burpee chipper from last week…28:19
    Half of that time is 30 hspu’s. But I’m an expert at them now, had plenty of time to work on my form:)

  5. Michelle says:

    Today’s WOD as rx’d 9:52, fun time with the gals this am!

    DO GREAT SHELLEY!!! Can’t wait to cheer you on this weekend, you are amazing ๐Ÿ™‚

  6. Lindsay says:

    Today’s wod rxd – 11:19. Fun going with the girls this morning!!

  7. Justin says:

    Today’s rxd – 9:17 – My legs were definitely feeling the front squats from yesterday. Really liking the programming so far for the Masters. Good combination of movements and some good old fashioned painful crossfit.

    The individual workouts are weird, but should definitely be entertaining

  8. Jaime says:

    Today’s WOD as Rx’d – 9:09
    Agree, girls group at 7:30 this morning was lots of fun!

  9. Billy says:

    Yesterday, did Jaime’s B-Day WOD w/205# FS’s Rx’d – 10:08

    Today’s WOD Rx’d – 8:50

    • Billy says:

      Oh yeh, and Saturday, did Nasty Girls Rx’d – 7:37

      I did this one almost exactly a year ago and got 16:57…my muscle ups were much different back then…9:20 PR!!!

  10. taylor says:

    todays wod 14:20rx’d. i was excited about this workout. that changed.

  11. Ben says:

    11:12 rx’d. I blame the allergies. ๐Ÿ™‚

  12. Adam says:

    13:39 rx’d…Burpees got the better of me. We shall meet again Burppes from Hell!!

  13. Kady says:

    10:12 as Rx’d
    then enjoyed the entertainment of attempts at the ghd med ball throw! ๐Ÿ™‚

  14. Tara says:

    Today’s wod rx’d: 9:53 . Wish I could make early classes with you ladies.
    Go Shelley! You will rock it!!! ๐Ÿ™‚

  15. Todd says:

    Master Chipper WOD, as rx’d:
    10 275lb DLs
    20 pull ups
    30 24″ box jumps
    40 53lb KB swings
    50 DUs
    40 53lb KB swings
    30 24″ box jumps
    20 pull ups
    10 DLs