Black/Blue/Grey WODs

For time:
25 GHD sit-ups (Ab-Mat)
1 Muscle-up (3 x Pull-Ups/Dips) (with Band)
20 GHD sit-ups (Ab-Mat)
2 Muscle-ups (3 x Pull-Ups/Dips) (with Band)
15 GHD sit-ups (Ab-Mat)
3 Muscle-ups (3 x Pull-Ups/Dips) (with Band)
10 GHD sit-ups (Ab-Mat)
4 Muscle-ups (3 x Pull-Ups/Dips) (with Band)
5 GHD sit-ups (Ab-Mat)
5 Muscle-ups (3 x Pull-Ups/Dips) (with Band)

Austin Malleolo 4:25, Kristan Clever 4:41, Chris Zienkievicz 4:41, Matt Chan 4:57, James Hobart 5:20, Jeff Tincher 5:29, Kevin Montoya 5:31,Laurie Galassi 5:44, Danielle Edmundson 6:57, Rebecca Voigt 7:05.
Post time to comments.

November “Cool” Board

***Make some goals for yourself for November

–  Travis – 4:05 Fran Rx’d
–  Howard – 490 Jump Ropes in 1 Workout

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18 Responses to 11/4/11

  1. Annette says:

    Today’s WOD (scaled): 13:30. I liked this one – all things I need to work on. I did more GHD’s than I’ve ever done before (50).

    Team 515: GOOD LUCK this weekend!!

  2. Todd says:

    Today’s WOD, rx’d: 12:04.

    And yes, a big “HOORAH” for Cross Fit 515! Go get ’em.

  3. Ash says:

    Today’s WOD, rx’d: 8:04

  4. Michelle says:

    Do Great this weekend guys & girls!! Sis & I will be cheering you on from home…Can’t wait to hear the good news 🙂

  5. Justin says:

    Tomorrow’s WOD:
    SATURDAY 111105

    For time:
    Row 300 meters
    135 pound Push press, 20 reps
    Row 300 meters
    135 pound Push press, 15 reps
    Row 300 meters
    135 pound Push press, 10 reps
    Row 300 meters
    135 pound Push press, 5 reps

  6. Bobby says:


    You can follow a lot of the stuff on there facebook page, apparently there is a live feed as well somewhere

  7. Lindsay says:

    Team 515:
    3rd place overall after 2 events last night. Wod 1: 1600m run, score was average mile time of the 6 team members. 515 got 1st on wod 1 with an average of 5:55, 2nd place team average was 6:13.
    Wod 2: immediately after mile run, each team member had the remaining time of 13:00 to find 1 rep max snatch. Score = teams total weight. 515 got 7th place with total weight of 890#.

    We do wod 3 this morning at 9:15. It’s basically a series of 2 minute challenges. Each team member must do one thing of:
    Bench press (185/100)
    Rope climb
    Ring dips (from muscle up rings)
    Toes to bar
    Double unders

  8. Lindsay says:

    Team 515 in 2nd after wod 3. Standings:
    CF Jenks – 280
    515 – 268
    Quad city cf – 265
    Cf Springfield – 260
    5th place – 222

  9. Michelle says:

    Whooo Hoooo!! Keep it up team….& love the updates 🙂

  10. Lindsay says:

    Wod 4: Jaime and bobby, one person working at a time. 16 min amrap wallballs. 510 reps. Pretty positive they got 1st

    Wod 5: 2 part 16 min amrap
    Lindsay and Ross, one person working at a time. 8 min amrap: 8 thrusters (115/75), 10 kettlebell sumo DLHP (100/70), 12 box jumps (24/20). 8 rounds + 12 reps
    Lance and Tara, one person working at a time, 8 DB ground to overhead (45/30), 10 hang power cleans (115/75), 12 ghd sit ups. 7 rounds + 28 reps.

  11. Lindsay says:

    Team 515 ended up 4th over. We got 3rd on the last wod. It was super close between places 1-4 on the last one, and overall. But the placings on the last wod screwed us bc the team behind us going in to the last wod got 1st. (we were 3rd going into the last wod)

    A little disappointed in our place, but we did our best, and (I think) everyone is happy with how they did. We will have to bring more teams to this competition next year – it was very well run, good wods, good judging.

    Thanks for all the support and encouragement!!!

  12. Michelle says:

    Good work Team!!

  13. Byron says:

    Great work Guys and Gals! No shame in working hard and competing. Good WOD this morning and good camaraderie; morning crew getting good and pushing one another to the finish.

    19:10 on today’s WOD

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