Black/Blue/Grey WODs
Complete as many rounds as possible in 12 minutes of:
3 Reps Bench Press (185/125) (125/75) (75/45)
5 Reps Back Squat (225/155) (155/95) (95/65)
*Can Substitute Push Ups for Bench Press (must do the number of reps equal to the weights first 2 numbers, example 185 = 18 Push Ups)
Rob Orlando 19 rounds + 3 bench, Jeremy Thiel 16 rounds + 3 bench,Kristan Clever 15 rounds + 2 bench (125lb bench, 155lb squat), Jake Cutting 14 rounds + 3 squat, Russell Berger 13 rounds, Nick Lobotsky 10 rounds + 3 bench.
Post rounds completed to comments.
March “COOL†Board
–  Deb – 1st Kipping Pull Up Ever!!!
–  Adam P. – 1 Arm Pull Up
–  Jaime – 100 Consecutive Double Unders
–  Max – 1st GHD Sit-Up
- Bobby – Best time on any March challenge event (Throwdown Series Event 1 Part 1)
- Adam P. – Deadlift 350#
- Justin – 30 Consecutive Butterfly Pull Ups
– Â Jodi – 1st Ring Dip Ever!
– Â Shelley – 5 Ring Consecutive Ring Dips
– Â Melanie – Climbed ALL the Way Up the Rope!
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Hey if you wanna watch Spealler teach another person how not to get the hang of butterflies check out the mainsite haha
5:30a
–Toes to Bars/G to Overhead – 1 Rd + 30 TTB + 3 GTO
–2 Min Challenge – Burpees – 36
5:45p
–Ring Dips (Subed for MU)/Dead L / Walking Lunges – Blue – 17:15
We leave late day tommorrow for Sunny Cancun…I have over a dozen WOD’s to choose from packed into my phone so I don’t start to miss you guys 🙂 See you late next week!
Wife didn’t want to get out of bed this am….so I got 1 more WOD in 🙂
Bench / Back Squat … slightly adjusted
Bench – Platinum Weight – 215 (instead of 185 black)
Back Squat – Blue Weight – 185
9 Rounds total with the first round bench @ 225 #
Hey Ramsey, you ready for a challenge?
Today’s WOD =
145 lb bench, 185 lb back squat = 11 rounds
Make-up of Sunday’s WOD: Rx’d 17:49
4 rds:
7 MU
15 Deadlifts (225#)
30 walking lunges
Started it off right with a March goal of 3 consecutive MUs. Cool Board me up!
Did the same as J-Dog
As Rx’d – 10:00
My legs are jelly after this morning. Tonight should be interesting
Today’s WOD: Blue (125# bench, 155# back squat). 12 rounds and 1 bench.
I signed up for the games today. It seemed that I joined the CrossFit 515 team okay, but I’m not showing up as a member…must be the bug to which you were referring. And Northern California? I like north ca.! t.
Today’s wod NOT rx’d 🙁 – 9 rounds + 6 reps (85# bench the first 2 – or 3? – rounds, then 75# bench, and 135# squat). Strength is my weakness. Thanks for the encouragement, Brian!
Nothing like pairing up a strength with a weakness. Now if only they would have switched the weights for bench and squat.
Today’s WOD as Rx’d – 13 rounds + 3 reps.
That’s what I said Bart 🙂
So I did switch em 🙂
Todays WOD (Bench 105#, Back Squat rxd 155#) – 5 Rounds
Actually kinda happy with my lonely 5 rounds considering I stuck with 105 on bench which is 10# less than my max. Think I also set the record for the world’s slowest bench on a couple of them today 🙂
Nice job this afternoon, Bart, it’s so crazy how easy you make bench look! And all us girls thank you for the bench tips- I’ll need to try max again soon and put your pointers to use.
No problem Jaime! Way to stick it out with 105#. I can’t imagine doing that workout with 90% of my max. Hopefully some of the bench suggestions will help you guys out. Probably would have been a litle more useful if I went over those before the workout. LOL.
Black WOD RX: 10 rounds even. I thought the bench would fall apart and it ended up being the squats. Darn.
Challenge for Adam S. 🙂
Any of the following 3 WODs from Midwestern Sectionals last year. I think I plan to do all of them on Saturday anyways.
“Air Force” WOD:
20-Thrusters (95/65)
20-Sumo Deadlift High Pulls (95/65)
20-Push jerks (95/65)
20-Overhead squats (95/65)
20-Front Squats (95/65)
**4 strict burpees on the min each min (including first min).
WOD 2:
AMRAP in 5:00 of Clean & Jerk (155/105)
“54321” WOD:
For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (24/20)
3 minutes of hang squat snatches for reps (75/45)
2 minutes of wall balls for reps (20/16)
1 minute of Hand Stand Push Ups for reps
Anyway
Haha, thanks Bobby 😉 Anyway…approved??
yes approved
Adam is out of town the rest of the week I think tho, or comes back Friday maybe
ash did your challenge..2:25
Nice job, Nick! You smoked me…I was just over 4 min if my memory serves me right. I guess you didn’t struggle with the 270lbs farmer walk/balance part like i did…I dropped the weight a few times just short of 10m!
Whoa! Good job, Nick! I though Ash was going super fast on this one – you must have killed it! Ash, I think 4:10 was your exact time.