Monday 8 November

Squad pushups

Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

Rich Froning Jr. 7:40, Pat Sherwood 9:49, Lisa Ray 10:16 (1 pood KB, 14lb ball),
E.C. Synkowski 10:32 (1 pood KB, 14lb ball), Miranda Oldroyd 10:53 (1 pood KB, 14lb ball), Joe Alexander 11:09, Bobbi Milsaps 13:18 (1 pood KB, 14lb ball).

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“Positive Self-Talk: Defining Your Destiny” with Greg Amundson, CrossFit Journal preview video [wmv] [mov]

WOD Demo at CrossFit Charlotte – video [wmv] [mov]

8 thoughts on “Monday 8 November

  1. The 6:30 class showed a lot of intensity and drive during this one. I was stoked watching you all! Congrats to Ashley for getting her first unassisted kipping pull-up tonight during the skill work! Kudos to Jeremy for getting his first muscle-up!

  2. 10:22

    Thanks for the push, Ryan. As I said, you were responsible for keeping me moving more than you realize.

    5:15 class really did well with this one. Congrats to David and Patrick for taking the fastest men’s times and Lisa for taking the top women’s spot.

    More muscle up and pullup firsts tonight! Jeremy got his first muscle up and Ashley got her first kipping pullup. Lisa also got on top of the rings in a MU but lost it before completing the dip. I predict she’ll get a muscle up this week, becoming the first lady to enter CFI without a MU and then earn one over a year of hard work.

  3. Did Silver reps tonight with 1 pood KB and a 10# med ball my time was 9:41. Great job 6:30 class! Congrats to Jeremy for his MU and Ashley for her kipping pullup! Also great job Robyn with resisting the urge to use a band for the pull ups during the workout you did awesome!

  4. This was a great night though I varied the workout a bit tonight adding pushups for the pullups I couldn’t complete, but I am so thrilled I got the Kip. Thank you everyone for the motivation. Everyone did great tonight. 🙂

  5. Gold with 5 pull-ups each round. 13:30
    Thanks Michelle for making me push myself, if it wasn’t for you I would have been doing 3/4 pood KB and 10# ball. This was my first ever workout with a 14# ball!

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