9/6/12

Black/Blue/Grey WODs

“HELEN”

3 Rounds For Time of:
400m Run
21 Kettlebell Swings (53/35) (35/26) (26/18)
12 Pull-Ups (with Bands) (Ring Rows)

OR

“CHRISTINE”

3 Rounds For Time of:
500m Row
12 Deadlifts (Bodyweight) (3/4 BW) (1/2 BW)
21 Box Jumps (20″) (12″) (8″)

Oh please tell me again how you have to get in better shape to start CrossFit ūüôā
NO EXCUSES!!!                 Cool Video

This is probably one of my favorite videos/audio, and I find it really cool when you get to see real life examples like the above, so simple, not easy, simple¬†(……a few F-bombs)

September ‚ÄúCOOL‚ÄĚ Board

***Make some goals for yourself for September

Р Bobby Р515# Deadlift 
Р Jaime Р10 Consecutive Muscle Ups
Р Taylor РKipping HSPU (no abmat)
Р Shelley Р50 Double Unders
Р Brian Р29 Double Unders
– ¬†Janet – Helen as Rx’d!
– ¬†Monique – Christine as Rx’d!

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