21-15-9 reps of:
Deadlift (225/155) (155/105) (105/75)
Handstand push-ups (Kipping if needed) (Ab-Mat under head) (Feet on Box)

Post time to comments.


“Krista”    WE WILL ALL MISS YOU!!!

For Time:

50 Double Unders (3x Singles) (2x Singles)
25 Pull-Ups (with Band)
40 Double Unders (3x Singles) (2x Singles)
20 Pull-Ups (with Band)
30 Double Unders (3x Singles) (2x Singles)
15 Pull-Ups (with Band)
20 Double Unders (3x Singles) (2x Singles)
10 Pull-Ups (with Band)
10 Double Unders (3x Singles) (2x Singles)
5 Pull-Ups (with Band)

April “COOL” Board

–  Melanie – 45 Pull Ups without a Band!!!

– Start thinking of some new goals

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11 Responses to 4/3/11

  1. Shelley says:

    Krista, we are going to miss you! Best of luck and keep in touch with all of us at 515.

  2. Nick says:

    Day #2 of the advanced healing diet. Major crash in energy level in the workout today. Ugh!

  3. Ben says:

    I did the sectional WOD again and did better. 9 rounds and 7 push ups. Box jumps still suck.

  4. Jaime says:

    Yesterday: Open 11.2 -10 rounds + 4 pushups
    I still hate pushups, but Improved by almost a round, so I’ll take that 🙂

    Run/back squat (155#) – 12:55
    16 muscle-ups in about 25:00…I think I would have made 30 but I torn my hand so I stopped. Came so close to 2 in a row several times too!

    Adam P, great effort today on the sectional WOD, sick and all.

  5. Bobby says:

    30 Strict Muscle Ups For Time – 9:40, 1 slap, and the power of the world in hands

    Black WOD as Rx’d – 3:40

  6. Lindsey W says:

    Krista (blue) w/green band for pull-ups – 10:34. I managed to do the first set of 25 pull-ups without stopping, so I should probably move up from the green band 🙂

  7. Krista says:

    Bobby, thanks so much for making me a w.o.d.! I LOVE it! I look forward to doing it very soon. Also, thanks for the great instruction and your patience. Without your help I wouldn’t be doing double unders or pull ups. You have a gift. Keep sharing it with the world!

    • Jaime says:

      Krista, good luck with everything!!! We will miss you SOO much. You’d better keep in touch and come back to visit us!!

      PS. I hope to try your wod sometime this week…just waiting for my hand to heal 🙂

    • Bobby says:

      Thanks for the kind words Krista! We will all miss you at 515 and you are more than welcome whenever you are in town! I’m sure everyone else that got a chance to know you shares my feelings when I say it was a pleasure getting to know you, you always brought a fun and happy attitude to the gym, and I know you will be successful and make plenty of friends wherever you end up. Best of luck 🙂

  8. Ben says:

    rx’d 6:51

  9. Pingback: 10/10/11 | CrossFit 515, CrossFit Des Moines, Clive, Iowa, Gym, Des Moines Fitness, CrossFit Iowa

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