11/14/12

Black/Blue/Grey WODs

“Barbara”

Five rounds, each for time of:
20 Pull-ups (with Band) (Ring Rows)
30 Push-ups (from Knees)
40 Sit-ups (Ab-Mat)
50 Squats

*Cut Reps in Half for each movement if needed

Rest precisely three minutes between each round.

Post times to comments.

November “COOL” Board

***Make some goals for yourself for November

–  Kelli – “Kelly” as Rx’d
–  Adam M. – Fran in 3:18
–  Taylor – 130# Split Jerk x 2
–  Brian S. – Strict Muscle Up
–  Jordanne – 1st Rope Climb!
–  Jess – 1st Rope Climb!
–  Meghan – 95# Snatch
–  Kelsey – 1st Rope Climb!
–  Aryn – 1st Rope Climb!
–  Joe K. – Bar Muscle Up!!
–  Mark – 1st Rope Climb!
–  Jaime – 14 Consecutive Strict Handstand Push Ups
–  Nathan – 1st Bar Muscle Up!
–  Josh – 1st Bar Muscle Up!
–  Reid – 1st Muscle Up!
–  Jim – No Foot Rope Climbs
–  Justin V. – 225# Split Jerk
–  Nathan – 1st Muscle Up!!
–  Josh – 1st Muscle Up!!
–  Patrick – Bar Muscle Up!
–  Jordan – Bar Muscle Up!
–  Van – 1st Muscle Up!
–  Adam P. – 200# Clean!
–  Josh – 1st Musle Up!
–  Jordan – Bar Muscle Up!
–  Justin P. – 13 Consecutive Bar Muscle Ups

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