Monthly Archives: April 2011

5/1/11

Posted on April 30, 2011 by Bobby

Black/Blue/Grey WODs Five rounds for time of: 15 Ring rows (Feet On Floot) Bench press, 15 reps (155/105) (105/75) (65/45) Back squat, 15 reps (225/155) (155/105) (105/75) Set up rings and box such that heels are at the height of … Continue reading →

Posted in Videos, WOD | 2 Comments

4/30/11

Posted on April 29, 2011 by JaimeLM

Throwdown Series Event #3 5 ROUNDS For Time of: 11 Up and Over Box Jumps (24″)(20″)(12″) 10 Barbell Jerks (155#/105#)(115#/75#)(65#/35#) 11 Up and Over Box Jumps (24″)(20″)(12″) 15 Kettlebell Swings (70#/44#)(53#/35#)(65#/35#) SET UP: 1. Place KB on one side of … Continue reading →

Posted in WOD | 8 Comments

4/29/11

Posted on April 28, 2011 by JaimeLM

Black/Blue/Grey WODs “Moore“ Complete as many rounds in 20 minutes as you can of: 15 ft Rope Climb, 1 ascent (5 Progressions) (3 Progressions) Run 400 meters Max rep Handstand push-up (No Kipping) (Ab-Mat Under Head) (Feet on Box) Post … Continue reading →

Posted in Videos, WOD | 14 Comments

4/28/11

Posted on April 27, 2011 by Bobby

Make Up/Challenge/Skill DAY Check out this video of Lindsay trying to show off at work over her lunch break yesterday! April “COOL” Board –  Melanie – 45 Pull Ups without a Band!!! –  Max – 500m Row in 3:18 – … Continue reading →

Posted in Videos, WOD | 15 Comments

4/27/11

Posted on April 26, 2011 by JaimeLM

Open WOD 11.6 Black/Blue/Grey WODs AMRAP in 7:00 of: 3,3,6,6,9,9,12,12,15,15,18,18…. Thrusters (100/65)(65/45)(45/25) Chest-to-bar Pullups (Pullups)(w band) April “COOL” Board –  Melanie – 45 Pull Ups without a Band!!! –  Max – 500m Row in 3:18 –  Max – Deadlift 45# … Continue reading →

Posted in Videos, WOD | 9 Comments

Jesus WOD & BBQ Details

Posted on April 26, 2011 by JaimeLM

‘The Ultimate Hero WOD’ followed by a BBQ with fellow CrossFitters … a perfect Sunday?!? THIS Sunday, 4/26 @ CrossFit 515 Jesus WOD at 2:00pm Jesus WOD (The way of the Cross) 14 Rounds for time: 95/65 Barbell 10 Deadlifts … Continue reading →

Posted in Events | 3 Comments

4/26/11

Posted on April 25, 2011 by Bobby

Deadlift 1-1-1-1-1-1-1 reps (7×1) Jake Cutting 500-505-510-515-525-530-540lbs. Connor Martin 365-385-400-410-420-430-435lbs. Matt Ross (age 14) 135-185-225-235-255-290-320lbs. Post loads to comments. Then…….. WOD For Time: 1 Mile Run April “COOL” Board –  Melanie – 45 Pull Ups without a Band!!! –  Max … Continue reading →

Posted in WOD | 24 Comments

4/25/11

Posted on April 24, 2011 by Bobby

“Tabata Something Else“ Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups (with Band), the second 8 are push-ups (from Knees), the third 8 intervals are sit-ups (Ab-Mat), … Continue reading →

Posted in Videos, WOD | 22 Comments