11/12/13

Black/Blue/Grey  WODs

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
Thruster (95/65) (65/45) (45/25)
Pull-ups (with Bands) (Ring Rows)

Post time to comments.

November “COOL” Board

***Make some goals for yourself for November

–  Eddie – 160 Double Unders in WOD

–  Alex – 1st Muscle Up!!
–  Noah – 1st Bar Muscle Up!!!
–  Becky – 1st Bar Muscle Up!
–  Teresa – Strict Pull Up!
–  Julie – Strict Pull Up!
–  J.V. – 170# Snatch
–  Annette – 145# Overhead Squat
–  Brad – 225# Overhead Squat
–  Jordanne – 595# CrossFit Total
–  Jacque – 19 Consecutive Double Unders
–  Shelly – 1st Pull Up WOD Without Band
–  Jeremy M. – 235# Hang Clean
–  Ben K. – 245# Overhead Squats
–  Dave – 305# Deadlift

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