4/23/11

Black/Blue/Grey WODs

For time:
25 Walking lunge steps
20 Pull-ups (with Band)
50 Box jumps (20″) (12″) (8″)
20 Double-unders (3 x singles) (2 x singles)
25 Ring dips (with Band) (Hands on Box)
20 Knees to elbows (Hanging Knee Raises) (Leg Raises)
30 Kettlebell swings (70/53) (53/35) (35/26)
30 Sit-ups (Ab-Mat)
20 Hang squat cleans (35/25) (25/15) (15/10)
25 Back extensions
30 Wall ball shots (20/14) (14/10) (10/6)
3 Rope climb ascents (3 x Progressions) (2 x Progressions)

Rob Miller 9:50, Russell Berger 9:57, Andy Miller 10:55, Ken Gall 11:03,Kristan Clever 11:54 (1.5pood KB, 25lb DB, 16lb ball), Kevin Montoya12:03, Michael Giardina 12:24, Leah Polaski 13:41 (1.5pood KB, 25lb DB, 14lb ball).
Post time to comments.

Compare to 10/5/10

April “COOL” Board

–  Melanie – 45 Pull Ups without a Band!!!
–  Max – 500m Row in 3:18
–  Max – Deadlift 45#
–  Jeremy – 1st Strict Handstand Push Ups
–  Jaime – Rainbow Deadlift 295# (then did 300#)
–  Ash – Handstand Walk 3 Squares (12 feet)
–  Adam S. – Deadlift 365# (30# PR)
–  Todd F. – Clean & Jerk 165#
–  Adam P. – Clean & Jerk 165#
–  Heather – Squat Clean 110#
–  Jaime – 5 Strict HSPUs (did 6)
–  Kylie – 1st Handstand & HSPU (2 abmats)
–  Teresa – 1st Ring Dip
–  Adam S. – Strict Handstand Push Up (1 Ab-Mat)
–  Kylie – 1st Double Under
–  Jim – WODing Without a Shirt!
–  Shelley – Rope Climb……..Again
–  Lindsay – Strict Muscle Up
–  Adam P. – Rope Muscle Up
–  Billy – 1st Muscle Up Ever!
–  Janet – 1st Pull Up with NO BAND!!!
–  Bob – WODing WITHOUT HIS SHIRT ON!
–  Shelley – 1st Chest-to-Bar Pull Up
–  Teresa – 1st Chest-to-Bar Pull Up
–  Teresa – 1st Ever Rope Climb!

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14 Responses to 4/23/11

  1. Pingback: 9/8/11 | CrossFit 515, CrossFit Des Moines, Clive, Iowa, Gym, Des Moines Fitness, CrossFit Iowa

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