W.O.D. 12.17.14

Dumbbell Madness Team WOD
(Teams of 3)

4 Rounds for time of:
12 Dumbbell Manmakers (45/25#)
24 Alternating Pistols
12 Dumbbell  Box Step Ups (45/25#, 24/20")
24 Chest to Bar Pull-Ups

Manmaker= Pushup, DB Row, DB Row, Power Clean, Press (or Thruster)

Teams can break up reps any way...

Community Notes:
All weekend classes will be held in the Annex, 110C Dekalb Street. 

“The only way to prove that you’re a good sport is to lose.” 
– Ernie Banks


CFKOP iPad said...


Rich (rx+vest), Karen (15/sc), Denise (15/sc): 11:24
Pam (25/scc2b), Gavin (30), Jen s (15/sc): 10:04

CFKOP iPad said...

JZ & erik 17:43 25/sc
Ly&joy 14:40 20/sc

Stephanie Vincent said...


Keith/Joe/Dave 19:38
Jill/Regina/Shawna 23:44

Stephanie Vincent said...

LP 11:01 RX

Christ/Kara 14:45 SC
Jill 2.0 13:23
Kim/Mariam 15:18 SC
Barn/Jackie 13:21 Scale

Nice to meet you Mariam! Barb arranged a long cash out today for the 9:30. Right after the WOD they did the following.

3 Rounds
500m Row
400m Run

Yeah BARN!

Barb Z said...

I blame you for this Stephanie Vincent

Stephanie Vincent said...

Hey that wasn't me posting!! My account was signed in!! I'm just going to call you babe!

Keith B said...


Chris B/Ryan A 24:34 2/3reps
Conn/Alona 23:40 full reps

Steph C/Linda 15:50 both working
Rachel/Matt E 25:19 1 working