Category Archives: WOD

Black/Blue/Grey WOD Email we sent out 3/17 … if you are a current member and did not receive it please email Kady kadynoyce@gmail.com CrossFit 515 family, Sorry for all the emails lately, but here is another.  We appreciate your support during … Continue reading →

Black/Blue/Grey WOD “Age Group Qualifier Event 2” For Time: 15 Chest-to-Bar Pull-Ups 10 Overhead Squats (95/65) 15 Chest-to-Bar Pull-Ups 10 Overhead Squats (135/85) 15 Chest-to-Bar Pull-Ups 10 Overhead Squats (185/115) 15 Chest-to-Bar Pull-Ups 10 Overhead Squats (225/145) *15 Minute Time Cap … Continue reading →

If you did not get this email please let us know and we will make sure we have your correct email address! I’m sure you have been overloaded with coronavirus emails/ information, so we thought we would jump on the … Continue reading →

Black/Blue/Grey WOD “Age Group Qualifier Event 3” For Time: 100 Alternating DBell Snatches (50/35) (40/25) (30/15) (20/10) 50 Calorie Row 100 Bar-Facing Burpees (Step over the bar) *20 Minute Time Cap March “Cool” Board***Make some goals for yourself for March – … Continue reading →

Every 3 Minutes Complete 5 Power Cleans For 5 Sets *Reps can be touch & go, or you can drop and reset quickly between Then……. Black/Blue/Grey WOD 3 Rounds For Time of: 12 Handstand Push Ups (Ab-Mat Under Head) (Feet on … Continue reading →

Black/Blue/Grey WOD For Total Reps: 1 Minute Max Calories SkiErg REST 1 Minute 1 Minute Deadlifts (135/85) REST 1 Minute 1 Minute Pull-Ups REST 1 Minute 1 Minute Max Calories Row REST 1 Minute 1 Minute Hang Cleans (135/85) REST 1 … Continue reading →

Every 2 Minutes Complete 3 Front Squats for 6 Sets *Please share the racks Then…… Black/Blue/Grey WOD 3 Rounds For Time of: 10 DBell Snatches, Alternating (70/50) 30 Air Squats 50 Double Unders March “Cool” Board ***Make some goals for yourself … Continue reading →

NO OPEN GYM SUNDAY Black/Blue/Grey WOD For Time: 2 Rounds of: 16 Deadlifts (135/85) 16 Toes-to-Bar 16 Push Ups 2 Rounds of: 12 Deadlifts (225/155) 12 Toes-to-Bar 12 Push Ups 2 Round of: 8 Deadlifts (315/205) 8 Toes-to-Bar 8 Push Ups … Continue reading →