CrossFit 515 Members go to Beyond the Whiteboard for the Daily Workout

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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 Swings (53/35)
10 Box Jumps (24/20)

5 Minute REST

5 Minute AMRAP
8 Push Presses (115/75)
8 KB Swings (53/35)
8 Box Jumps

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 Squats
26 DBell Bench Press (70/40) (50/30) (40/20) (30/10)
26 Ab-Mat Sit-Ups
26 Air Squats
3 x 60′ Backwards Sled Drag (4/2 Plates)

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 & Jerks
– On Minute 3 Complete 3 Clean & Jerks
– Continue until you fail to complete inside the minute

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)
*REST 1 Minute Between Rounds