Category Archives: WOD

CrossFit 515 Members go to Beyond the Whiteboard for the Daily Workout Anyone else can get access to the Daily Workout by subscribing and you can find the information Here  

Black/Blue/Grey WOD “Cardio Nonsense” For Time: 400/350m Run 800/700m SkiErg 1600/1400m Row 3.2/2.8 km Bike

Black/Blue/Grey WOD “Jacked Up” For Total Reps: 5 Minute AMRAP: 12 Push Presses (115/75) (95/65) (75/45) (45/35) 12 KB Swings (53/35) (35/26) (26/18) 12 Box Jumps (24/20) (20/12) (12/8) 5 Minutes REST 5 Minute AMRAP: 10 Push Presses (115/75) 10 KB … Continue reading →

Black/Blue/Grey WOD “Pasaje” As Many Rounds As Possible in 20 Minutes of: 4/2 Ring Muscle-Ups 8 Handstand Push Ups 12 DBell Snatches, Alternating, No Switching in Air (70/45) 16 GHD Sit-Ups

Every 4 Minutes Complete 10 Back Squats for 4 Sets *Please share the Racks Then….. Black/Blue/Grey WOD “26” Happy Birthday Tran! For Time: 26 Ab-Mat Sit-Ups 26 Air Squats 26 Power Cleans (115/75) (95/65) (65/45) (45/35) 26 Ab-Mat Sit-Ups 26 Air … Continue reading →

Work up to a 1 Rep Max Clean & Jerk Then….. Black/Blue/Grey WOD “Death by Clean & Jerks” – Use approximately 60% of your 1RM – On Minute 1 Complete 1 Clean & Jerk – On Minute 2 Complete 2 Clean … Continue reading →

Black/Blue/Grey WOD “Rubbin is Racin” 5 Rounds For Time of: 20/15 Calorie Row 60m Walking Lunge, 1 Lap

Black/Blue/Grey WOD “Battery Life Fading“ For 10 Rounds, Complete As Many Reps As Possible in 1 Minute of: 2 Wall Walks (Half Way Up Wall) (Inch Worms) 4 Deadlifts (275/185) (225/155) (185/125) (135/85) Max WallBalls, girls to 9′ (20/14) (14/10) (10/6) … Continue reading →