Black/Blue/Grey WODs
Complete As Many Rounds As Possible in 20 minutes of:
5 Power Cleans (145/100) (95/65) (65/45)
10 Toes-to-Bar (Hanging Knee Raises) (Leg Raises)
15 WallBalls, Gals 9′ (20/14) (14/10) (10/6)
January “COOL” Board
***Make some goals for yourself for January
– Michelle – 170# Split Jerk
– Jaime – 200# Front Squat
– Curtis – 195# Power Clean
– Jared – 3:54 Fran
– Annette – 5:59 Fran
– Adam P. – 3:08 Fran
– Leann – 6:48 Fran
– Justin P. – 3:17 Fran
– Todd F. – 3:46 Fran
– Jodi – Fran as Rx’d
– Van – 3:26 Fran
– Aaron – 1st Muscle Up!
– Devin – 1st Muscle Up!
– Lindsay – 160# Power Clean
– Kady – 175# Squat Clean
– Cassie – Kicked A$$
– Tony the Tiger – 265# Split Jerk
– Jess – 115# Clean
– Mindy – 165# Split Clean
– Brandie – 180# Power Clean
– Justin P. – 275# Power Clean
– Van – 305# Squat Clean
– Jim – 175# Power Clean
– Ben K. – 275# Power Clean
– Billy – 240# Power Clean
– Drew – 185# Split Jerk
– Kaylee – 1st Pull Up!!
– Billy – 185# Squat Snatch
– Pat – 235# Power Snatch
– Nate – 210# Snatch
– Kady – 4 Consecutive Muscle Ups
– Jim – 32 Consecutive Pull Ups
– Annette – 280# Deadlift (2 x Bodyweight!)
– Danielle – 235# Deadlift
– Ben K. – 445# Deadlift
– J*Dawg – 145# Power Snatch
– Nate – 290# Split Jerk
– Eddie – 1st Rope Climb!
– Steve H. – 1st Muscle Up!!
– Lance – 375# Front Squat
– Tiffany – 145# Front Squat
Last 30 seconds is worth it all
Wednesdays 70 burpee wod as RX’d 16:30
3:11 PR from last February
Maybe I should workout at 5:30AM more often…
28 HSPU’s in a row
70 burpees in 5.5 minutes
Call me crazy, but I enjoyed this one 🙂
That is an AWESOME way to start the day! 🙂
Today’s WOD (Rx): 8 rds + 5. I spent 20 minutes thinking about toes-to-bar … when I wasn’t doing them I was trying to figure out the best strategy for getting through another round of them!
Today’s wod as Rx’d = 9 rounds +4 reps. I think this is almost two rounds better than the open.
100 out of 537 KB snatches for the Women of Crossfit challenge I let Linda talk me into doing, then 5+28 for today’s wod, rx
(I’m docking myself a couple wall balls because I turned around and I was 4 or 5 seconds past 20 mins)
All those shoulder to overheads yesterday and all those toes to bars today… my abs are all a-quiver T_T