Black/Blue/Grey WODs


3 Rounds For Time of:
400m Run
21 Kettlebell Swings (53/35) (35/26) (26/18)
12 Pull-Ups (with Bands) (Ring Rows)



3 Rounds For Time of:
500m Row
12 Deadlifts (Bodyweight) (3/4 BW) (1/2 BW)
21 Box Jumps (20″) (12″) (8″)

Oh please tell me again how you have to get in better shape to start CrossFit 🙂
NO EXCUSES!!!                 Cool Video

This is probably one of my favorite videos/audio, and I find it really cool when you get to see real life examples like the above, so simple, not easy, simple (……a few F-bombs)

September “COOL” Board

***Make some goals for yourself for September

–  Bobby – 515# Deadlift 
–  Jaime – 10 Consecutive Muscle Ups
–  Taylor – Kipping HSPU (no abmat)
–  Shelley – 50 Double Unders
–  Brian – 29 Double Unders
–  Janet – Helen as Rx’d!
–  Monique – Christine as Rx’d!

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24 Responses to 9/6/12

  1. Bobby says:

    Shout out to Janet for doing Helen Rx’d and Monique for doing Christine Rx’d this morning! Very impressive!

  2. Michelle says:

    “Manion” as rx’d 30:58

  3. John Jackovin says:

    8:43 as Rx’d a 2 second PR. Thought I had better in me today. Guess not.

  4. Mindy says:

    Helen as rx’d 9:29 – 28 second PR!

  5. Tony says:

    Helen as rx’d 8:01 – 48 second PR since May. Crazy fast crowd at the 6:30 am class.

  6. Jodi says:

    Helen as rx’d 14:54 4 minutes 9 seconds FASTER than in June!

  7. Annette says:

    Helen as rx’d: 13:11. Six minutes faster than my first rx attempt in May. 🙂

  8. Taylor says:

    Helen 12:14 rx’d
    Bad news: 55seconds slower from 7/31
    Good news: still rx’d, 11wks P
    Slower but for good reason!

  9. Kady says:

    Helen as rx’d 8:46, 18 sec PR pretty happy about that!

    Previous times:

    5/22/12: 9:43
    7/31/12: 9:04

    Nice work Taylor!

  10. Shelley says:

    The results are finally in …… and I have to brag. Both Jaime and Bobby took first place in the”End of Summer Throwdown Series”. Way to represent 515!

  11. Shelley says:

    “Christine” as rx’d – 12:15 (55 sec PR) . That first box jump after rowing and deadlifts was pretty scarey

  12. Leann says:

    Looks like it’s another big day at 515! Congratulations everyone! There’s some awesome stuff on here today 🙂