4/23/11

Black/Blue/Grey WODs

For time:
25 Walking lunge steps
20 Pull-ups (with Band)
50 Box jumps (20″) (12″) (8″)
20 Double-unders (3 x singles) (2 x singles)
25 Ring dips (with Band) (Hands on Box)
20 Knees to elbows (Hanging Knee Raises) (Leg Raises)
30 Kettlebell swings (70/53) (53/35) (35/26)
30 Sit-ups (Ab-Mat)
20 Hang squat cleans (35/25) (25/15) (15/10)
25 Back extensions
30 Wall ball shots (20/14) (14/10) (10/6)
3 Rope climb ascents (3 x Progressions) (2 x Progressions)

Rob Miller 9:50, Russell Berger 9:57, Andy Miller 10:55, Ken Gall 11:03,Kristan Clever 11:54 (1.5pood KB, 25lb DB, 16lb ball), Kevin Montoya12:03, Michael Giardina 12:24, Leah Polaski 13:41 (1.5pood KB, 25lb DB, 14lb ball).
Post time to comments.

Compare to 10/5/10

April “COOL” Board

–  Melanie – 45 Pull Ups without a Band!!!
–  Max – 500m Row in 3:18
–  Max – Deadlift 45#
–  Jeremy – 1st Strict Handstand Push Ups
–  Jaime – Rainbow Deadlift 295# (then did 300#)
–  Ash – Handstand Walk 3 Squares (12 feet)
–  Adam S. – Deadlift 365# (30# PR)
–  Todd F. – Clean & Jerk 165#
–  Adam P. – Clean & Jerk 165#
–  Heather – Squat Clean 110#
–  Jaime – 5 Strict HSPUs (did 6)
–  Kylie – 1st Handstand & HSPU (2 abmats)
–  Teresa – 1st Ring Dip
–  Adam S. – Strict Handstand Push Up (1 Ab-Mat)
–  Kylie – 1st Double Under
–  Jim – WODing Without a Shirt!
–  Shelley – Rope Climb……..Again
–  Lindsay – Strict Muscle Up
–  Adam P. – Rope Muscle Up
–  Billy – 1st Muscle Up Ever!
–  Janet – 1st Pull Up with NO BAND!!!
–  Bob – WODing WITHOUT HIS SHIRT ON!
–  Shelley – 1st Chest-to-Bar Pull Up
–  Teresa – 1st Chest-to-Bar Pull Up
–  Teresa – 1st Ever Rope Climb!

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14 Responses to 4/23/11

  1. Brian r says:

    Adam, you do our challenge yet?

  2. Tara says:

    Open 11.5 – RX’d 9 rds + 2 WallBalls – Kinda wish I had a second shot at this one. I should have gotten through the full 10 rds. My breaks were a few seconds too long each time.
    Great job to everyone who did the Open again! Great to see improved scores!

  3. Jeremy Yoder says:

    Todays WOD RX – 18:30 (Did 9 rope progressions instead of 3 rope climbs. Nice Job on 11.5 everybody!!! Especially Todd who set a PR on 11.5 by 35 reps his 2nd attempt!!!!

  4. Justin says:

    Black – 13:41
    A good 6 min PR from last October. I’ll take it!!

  5. Lindsay says:

    11.6 – 89 reps (one rep short of getting the through the round of 15s) … that sucked, but will definitely be giving it another go

  6. Bobby says:

    WOD 11.5 – 379 reps

    Today’s Black WOD as Rx’d – 9:15

  7. Jaime says:

    Open WOD 11.5 – 11 rounds + 3 cleans (333 reps) …very happy, I knew I could get 11. Thanks for all the encouragement everyone- that was fun 🙂
    Black WOD w 16# wall ball – 16:27 (PR by 2:01 from Oct)

    Happy birthday, Lance. Happy late birthday, Ben. And Happy Easter everyone!

    • Jeremy Yoder says:

      Did you just say that 11.5 was….fun? That is not what I was thinking about 7 rounds into it….. 🙂

      Happy Easter!!

  8. Ben says:

    did the 11.5 wod again. 9 rounds even.

  9. Ben says:

    black wod rx’d with will. we had a “chipper off.” 13:59

  10. Pingback: 9/8/11 | CrossFit 515, CrossFit Des Moines, Clive, Iowa, Gym, Des Moines Fitness, CrossFit Iowa

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