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Athlete of the Month:
Leann Gudenkauf (see resources page to meet Leann)Upcoming Events:
IMPORTANT: Thurs May 17 - Sun May 20 CrossFit 515 will be CLOSED
(Bobby, Jaime and Team 515 competing at Regionals)
Note: Please check the website message board if you are interested in working out these dates. Lindsay and Justin will be posting when they will be at the gym working out (baby permitting!)May 18 - May 20 - Crossfit Games North Central Regional Competition (Chicago) Info for Regionals!
July 13 - 15 - 2012 Crossfit Games (Los Angeles)/ What are FIREBREATHERS Talking About /
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Author Archives: Jaime
CrossFit Baby Shower
CrossFit Baby Shower & Grillout When: Sunday, April 29th at 10:00am Where: CrossFit 515 What: We are going to do our version of a baby shower…CrossFit style! Everyone is welcome! Lindsay is going to pick a fun, prego-style WOD for … Continue reading
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4/7/12
“Pheezy” Three rounds for time of: 5 Front squat (165/115) (115/75) (75/45) 18 Pull-ups (with band) 5 Deadlift (225/155) (155/105) (105/75) 18 Toes-to-bar (hanging knees raises) (leg raises) 5 Push jerk (165/115) (115/75) (75/45) 18 Hand-release push-ups (from knees) ***Make … Continue reading
Posted in WOD
13 Comments
4/1/12
Black/Blue/Grey WODs 21-15-9 rep rounds for time of: Wallballs (20/14) (14/10) (10/6) Burpees April “Cool” Board ***Make some goals for yourself for April
Posted in WOD
14 Comments
Regionals!
Here is info for Regionals in Chicago. Anyone thinking about making the trip to watch, you should do it…it’s a fun experience North Central Regionals Competition: Friday May 18-Sunday May 20 McCook Athletic & Exposition 4750 South Vernon Avenue McCook, … Continue reading
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15 Comments
We’re Moving!
We are excited to announce that CrossFit 515 will be moving to a new (bigger, better) location in early March. Our new address: 3100 SE Grimes Blvd., Suite 900 Grimes, IA 50111 ** One mile north of I-35 on highway … Continue reading
Posted in WOD
7 Comments
Holiday Party
CrossFit 515 HOLIDAY PARTY Saturday, December 10th @ 6:30pm Jim & Shelley Noyce’s house 905 48th St, WDM Please bring an appetizer or snack to share.
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10/31/11
BLACK/BLUE/GREY WODS Three rounds for time of: 15 Overhead squats (95/65)(65/45)(45/25) 15 L Pull-ups (Pull-Ups)(w band) 15 Split-jerks (95/65)(65/45)(45/25) 15 Knees to elbows (hanging knee raises)(leg raises) 15 Hang cleans (95/65)(65/45)(45/25) 15 Back extensions (25 pounds)(15/10)(10/0) Hold 25 pound plate … Continue reading
Posted in WOD
10 Comments
10/30/11
WOD Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep Clean is from the ground, power or squat. Rich Froning: 335lb clean, 325lb bench, 345lb OHS. Post total to comments. Compare to 12/24/10 October “Cool” Board ***Make some … Continue reading
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