Monthly Archives: December 2010

12/31/10

Posted on December 30, 2010 by JaimeLM

Black WOD 21-18-15-12-9 rep rounds of: Power snatch (115/75) Wallball shots (20/14) Knees to elbows Crystal McReynolds 14:01 (75lbs, 14lb ball), Austin Malleolo 14:05, Carey Kepler 14:08 (75lbs, 14lb ball), JC Nessa 15:24, Kevin Montoya 15:34, Mat Frankel 16:24, Lance … Continue reading →

Posted in Videos, WOD | 17 Comments

New Cardio On-Ramp Class

Posted on December 30, 2010 by JaimeLM

New Cardio On-Ramp Class Details: Try CrossFit in a non-intimidating environment, while still getting exposure to the format and movements of CrossFit. Starting Monday, January 10th, 2011 Mondays, Wednesdays & Thursdays for 8 weeks 8:30-9:30am Includes 2 free week trial … Continue reading →

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12/30/10

Posted on December 29, 2010 by Bobby

Janet and Bob‘s last day for a while…..so they were in charge of picking today’s WODs.  It is an either/or option today. Janet’s Pick – “Annie” 50-40-30-20-10 For Time of: Double Unders (3 X for Single) Ab-Mat Sit-Ups (chest-to-knees) Bob’s … Continue reading →

Posted in Videos, WOD | 14 Comments

12/29/10

Posted on December 28, 2010 by Bobby

Black WOD Three rounds for time of: Run 400 meters (or Row) 15 Pull-ups 50 Squats 15 Pull-ups Kevin Montoya 9:52, Dave Leys 9:55, Lucas Zepeda 10:05, Jake Cutting10:33, Rob Orlando 10:34, Connor Martin 10:52, Kristan Clever 11:04,Alison Patenaude 11:19, Heather Bergeron 11:29, Jordan Wallace11:49, Laurie Galassi 11:55, Kim Malz … Continue reading →

Posted in Videos, WOD | 14 Comments

12/28/10

Posted on December 27, 2010 by JaimeLM

WOD: Resting 60 seconds between sets: Deadlift 2-2-2-2-2-2-2-2-2-2 (That’s 10×2…….for Bryant) Then………. Work on your December GOALS Dave Lipson: 565-565-575-575-575-575-575-575-575-575lbs Kevin Montoya: 405-405-415-415-425-425-435-435-445-445lbs Miranda Oldroyd: 285-290-295-300-285-285-285-275-275-275lbs Heather Bergeron: 220-225-230-235-240-245-250-255-260-265lbs Michelle Kinney: 185-205-215-225-235-245-255-265-275-285lbs Mel Ockerby: 220-225-230-235-240-245-250-255-260-260lbs Post load(s) to comments. DECEMBER … Continue reading →

Posted in Videos, WOD | 13 Comments

12/27/10

Posted on December 26, 2010 by Bobby

“Filthy Fifty” (Courtesy of Teague on his last day at CF515 for a while) Black/Blue/Grey WODs For time: 50 Box jump (24″/20″)(20″/12″)(12″/8″) 50 Jumping pull-ups 50 Kettlebell swings (35/26)(26/18)(18/10 DB) 50 Walking Lunge steps 50 Knees to elbows 50 Push … Continue reading →

Posted in WOD | 14 Comments

12/26/10

Posted on December 25, 2010 by Bobby

Make up any WODs that you missed during the week OR work on Skillz DECEMBER “COOL” BOARD: – Erica Stone:  First Kipping Pull-Up without a Band - Shelley Noyce:  Double digit max DUs(15) – Lindsay Noyce:  Two consecutive Muscle Ups – Brian Maro: … Continue reading →

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12/24/10

Posted on December 23, 2010 by Bobby

WOD Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep Clean is from the ground, power or squat. Austin Malleolo: Clean 285, Bench 300, OHS 255 = 840 lbs James Hobart: Clean 285, Bench 245, OHS 275 = … Continue reading →

Posted in Videos, WOD | 3 Comments