CrossFit 515, CrossFit Des Moines, Clive, Iowa, Gym, Des Moines Fitness, CrossFit Iowa

5/16/12

Bobby — Wed, 16 May 2012 01:59:41 +0000

Reminder that the gym will be closed Thursday-Sunday. Lindsay and Justin plan to be at the gym for the following times (BUT PLEASE CHECK THE COMMENTS ON THE MESSAGE BOARD BEFORE COMING TO MAKE SURE):

Thursday – 5:45 pm

Friday – 5:30 am, 6:30 am, 5:45 pm

Saturday – 8:30 am

Sunday – 10:00 am

BuckShark Regional Prep WOD

For Time:
400m Run
10 Deadlifts (275/185) (185/135) (135/95)
400m Run
15 Clean & Jerks (135/95) (95/65) (65/45)
100 Double Unders (50 Doubles) (200 Singles)
20 Burpees
100 Double Unders (50 Doubles) (200 Singles)
25 Box Jumps (30/24) (24/20) (20/12)
400m Run
30 GHD Sit-Ups (Ab-Mat Sit-Ups)
400m Run

May “COOL” Board

***Make some goals for yourself for May

- Taylor – WOD with 95# Power Cleans
- Leann – WOD with 95# Power Cleans
- Amber – WOD with 95# Power Cleans
- Travis – WOD with 315# Deadlifts (like a BOSS!)
- Jeremy – 1st Rope Climb
- Bobby – 210# Snatch
- Justin – 215# Jerk
- Billy – 180# Snatch
- Jim M. – 3:57 Fran
- Mike C. – 1st Muscle Up!!!
- Amber – 1st Kipping Pull Up!
- Justin P. – 1 ARM PULL UP!!!
- Justin V. – 3:15 Fran
- Justin V. – 155# Snatch
- Jaime – 130# Snatch
- Meghan – 135# Hang Power Clean

5/15/12

Bobby — Tue, 15 May 2012 02:07:39 +0000

5-1-5 WOD

5 Rounds For Time of:
15 Thrusters (95/65) (65/45) (45/35)
15 Pull-Ups (with Bands) (Ring Rows)

May “COOL” Board

***Make some goals for yourself for May

- Taylor – WOD with 95# Power Cleans
- Leann – WOD with 95# Power Cleans
- Amber – WOD with 95# Power Cleans
- Travis – WOD with 315# Deadlifts (like a BOSS!)
- Jeremy – 1st Rope Climb
- Bobby – 205# Snatch
- Justin – 215# Jerk
- Billy – 180# Snatch
- Jim M. – 3:57 Fran
- Mike C. – 1st Muscle Up!!!
- Amber – 1st Kipping Pull Up!
- Justin P. – 1 ARM PULL UP!!!
- Justin V. – 3:15 Fran

5/14/12

Bobby — Mon, 14 May 2012 01:58:44 +0000

Overhead Squat 7 x 1

Then……..

SURPRISE

May “COOL” Board

***Make some goals for yourself for May

- Taylor – WOD with 95# Power Cleans
- Leann – WOD with 95# Power Cleans
- Amber – WOD with 95# Power Cleans
- Travis – WOD with 315# Deadlifts (like a BOSS!)
- Jeremy – 1st Rope Climb
- Bobby – 205# Snatch
- Justin – 215# Jerk
- Billy – 180# Snatch
- Jim M. – 3:57 Fran
- Mike C. – 1st Muscle Up!!!
- Amber – 1st Kipping Pull Up!
- Justin P. – 1 ARM PULL UP!!!

5/12/12

Bobby — Sat, 12 May 2012 00:39:47 +0000

Make Up/Challenge/Skill DAY

May “COOL” Board

***Make some goals for yourself for May

- Taylor – WOD with 95# Power Cleans
- Leann – WOD with 95# Power Cleans
- Amber – WOD with 95# Power Cleans
- Travis – WOD with 315# Deadlifts (like a BOSS!)
- Jeremy – 1st Rope Climb
- Bobby – 205# Snatch
- Justin – 215# Jerk
- Billy – 180# Snatch
- Jim M. – 3:57 Fran
- Mike C. – 1st Muscle Up!!!
- Amber – 1st Kipping Pull Up!

5/11/12

Bobby — Fri, 11 May 2012 01:34:30 +0000

Black/Blue/Grey WODs

For Time:

3 Rounds of:

21 WallBalls (20/14) (14/10) (10/6)

21 Toes-to-Bar (Hanging Knee Raises) (Leg Raises)

Then (immediately)

28 Burpee-Over-Box Jumps (24/20) (20/12) (12/8)

May “COOL” Board

***Make some goals for yourself for May

- Taylor – WOD with 95# Power Cleans
- Leann – WOD with 95# Power Cleans
- Amber – WOD with 95# Power Cleans
- Travis – WOD with 315# Deadlifts (like a BOSS!)
- Jeremy – 1st Rope Climb
- Bobby – 205# Snatch
- Justin – 215# Jerk
- Billy – 180# Snatch
- Jim M. – 3:57 Fran
- Mike C. – 1st Muscle Up!!!
- Amber – 1st Kipping Pull Up!