6/18/13

Black/Blue/Grey WODs

21-18-15-12-9-6-3 rep rounds of:
Front squat (185/125) (135/85) (95/45)
GHD Sit-up (Every Other Round Ab-Mat Sit-Ups) (Ab-Mat Sit-Ups)

Post time to comments.

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June “COOL” Board

***Make some goals for yourself for June

–  Team 515 – Qualified for the GAMES
–  JoJack – 500# Deadlift
–  Tony – 1000 CFT
–  Brad H. – 385# Back Squat and Deadlift
–  Emily – 1st Bar Muscle Up!!

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12 Responses to 6/18/13

  1. Meghan McCoy says:

    Made up a workout to avoid lots of heavy squats today

    21-15-12-9-6-3
    Hang cleans @105#
    20 double unders between each set of hang cleans, if I messed up on a set of double unders I had to do 5 push-ups and restart the double unders. Messed up on last 3 sets.
    9:47
    It was a decent workout.

  2. Todd says:

    Today’s wod, rx’d, but from the rack: 30:55….that’s a lotta squats!

  3. Jaime says:

    This Friday, June 21st, CrossFit 515 will be sharing the gym with one of our members, Melissa Jackovin, to host her CAbi Seasonal Inventory Sale. All classes will run as scheduled during the day. The Sale will be from 8AM-7PM in the northwest corner of the gym, and workouts will be in the back half of the gym and/or outside. Those attending the later morning, noon or evening classes on Friday, please enter in the east door (we will have signs posted). Also be aware there may be limited access to the shower rooms during these classes. Thank you in advance for being great hosts!

    Anyone interested in the sale itself, please contact Melissa at melissa@jackovin.com

  4. Annette says:

    Today’s WOD @ 125# scaled to use the rack: 34:18. My strategy was three reps at a time through the squats. Just thinking about all those power cleans is terrifying!!

  5. Shelley says:

    Today’s WOD (blue weight)- 12:45
    Kudos to all of you who took this one on as rx’d…..OUCH!

  6. John Jackovin says:

    Today’s WOD as Rx’d from the floor – 28:14. Wow, did not expect it to kill me this much.

    Good job to all you who tackled this one!

  7. kady says:

    this morning did 30 Burpee Muscle Ups for time- 8:48

    and this evening did 30 Clean and Jerks @ 145#- 7:04

    Superhero training is kicking my butt this week. We must be going to the CrossFit Games or something 😉

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