4/30/11

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 box and barbell on the other;
2. Start on side with KB;
3. Jump Up and Over between KB and barbell 11 times (11 jumps will have you arriving at the next exercise).

RULES:
1. BOTH feet must touch top of box on “up and overs” (hips not required to be fully extended);
2. Hands can NOT be touching box (eg. no pommel horse style);
3. Jerks must be from front rack position and bar is on the floor;
4. This must be a jerk NOT a press.  Rebend and open hips at top of movement.
5. KBS = CrossFit standards = bottom of bell facing directly overhead = wrist, shoulder, hip, knee in line.

OR

Black/Blue/Grey WODs

Jackie

1000 meter row
50 Thrusters (45/35) (35/25) (25/15)
30 pull-ups (with Band)

Post time to comments.

Compare to 11/19/10

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!
–  Jaime – Sub 6 Minute Mile
–  Rodney – Sub 7 Minute Mile, then 20# Deadlift PR
–  Janet – 1st Ever Rope Climb

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8 Responses to 4/30/11

  1. Nate says:

    This thing looks brutal. I have done one and two and they were unimpressive to say the least. I will give this a shot monday after a rest day

  2. Nick says:

    20 mile bike then drake half marathon… Not great… Zero energy.. 1:51. Last year time 1:39. Thinking I’m gonna have to change my diet.

  3. Jaime says:

    Throwdown Series Event 3 as Rx’d – 14:40
    Looking forward to Jesus WOD & BBQ tomorrow…hope to see lots of people there 🙂

  4. Bobby says:

    Throwdown Series Event 3 as Rx’d – 14:43

  5. Lindsay says:

    Throw down series 3 rx’d – 16:47

  6. Bobby says:

    Jackie as Rx’d – 5:34

  7. Pingback: 7/26/11 | CrossFit 515, CrossFit Des Moines, Clive, Iowa, Gym, Des Moines Fitness, CrossFit Iowa

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