Saturday, 2/1/2014 WOD

WOD: For Time: 1, 2, 3, 4…..10 Deadlift Burpee Bar Jumps On the minute, every 2 minutes 10x KB swings. Warm Up: 3 minutes of jump rope (Minute 1-singles; Minute 2-right leg 30 sec, left leg 30 sec; Minute 3-double unders/singles) Team Stretch WOD Specific Warm Up: Instructional 5×5 Deadlift, Burpee Bar Jump, KB Swings Times: Utah 13:41 (185/20) McC 11:06 (135/16) Liz 11:09 (115/12) Mikey 13:14 (55/8) Jill 18:57 (85/12) Sean...

Friday, 1/31/2014 WOD

WOD: 20 Wall Balls / 2 Bar Muscle Ups 18 Wall Balls/ 4 Bar Muscle Ups 16 Wall Balls/ 6 Bar Muscle Ups 14 Wall Balls / 8 Bar Muscle Ups 12 Wall Balls/ 10 Bar Muscle Ups If you can’t so bar muscle ups, please substitute for sets of pull ups and ring dips Ninja WOD: 15, 14, 13, 12…..1 Pistols Pushups V-ups Warm Up: 4x2o pull overs Wod specific warm up: Bar muscle up skill Times: McC 12:31 (bmu) Roberto 14:26 (bmu) Dana 16:32 (bmu) Vic 9:46 Jill 10:11 Jim 7:32 Brian 11:47 Megan 8:55 Big C 9:45 Hollywood 8:18 Robert 9:37 Senior 10:09 CQ 12:30 Ninjas: Jill 23:08 Gloria 19:59 CQ 17:30 Abby 19:07 D 32:08 Jess 31:28 Daba 23:26 Megan 28:18...

Thursday, 1/30/14 WOD

WOD: AMRAP in 20 minutes 15 KB Sumo Deadlift High Pull 20 Jumping Lunges 8 Hand Stand Pushups Warm Up: 4×12 Ball Slams Team Stretch WOD Specific Warm Up: 5×5 KB SDHP, JL, HSP Rounds: Robert 7 (24/hspu) Jim 7+27 (24/hspu) McC 9+4 (24/hspu) Hollywood 5+15 (24/hspu) Big C 5+36 (24/kb press) Brooks 11+34 (16/hspu) Sean 8+38 (16/ 4 strict hspu) Ru 6+23 (12/wall walks) Abel 7+20 (12/wall walks) Brian 8+4 (12/wall walks) Liz 10+3 (12/hspu) D 8+8 (2/ db press) Abby 6+6 (16/kb press) Kayla 8+35 (Mod) Wednesdays: Vic 5:46 Senior 4:49 Javi 6:38 Ninja: Lili Open Gym: Becky  ...

Wednesday, 1/29/2014 WOD

CrossFit WOD:   For Time (GO FAST) 60 Double Unders 20 Thrusters (65/95) 15 Box Jumps 10 Snatches (65/95) Ninja WOD: 3 Rounds 3 Minute Jump Rope 1 Minute Plank 3 Minute Jump Rope 1 Minute Side Plank 3 Minute Jump Rope 1 Minute Side Plank Warm Up: 3×12 Burpees 40 Double Unders WOD Specific Warm Up 5×5 Thrusters, Box Jumps, Snatches Times: Jon 3:30 Brooks 3:19 Roberto 4:41 Robert 5:40 Big C 6:43 Abel 9:05 Al 10:23 (55) Jill 4:42 (45/35) Jacque 7:20 (35) Kayla 5:00 (35) Ninjas: Jon Jill Abel Big C Robert Roberto Bo Kayla D...

Tuesday, 1/28/2014 WOD

WOD: Winter Wodfest workout #1 AMRAP in 10 minutes of: 2 Clean and Jerk (65/95)/ 2 Hand Release Burpees over the bar 4 Clean and Jerk (65/95)/ 4 Hand Release Burpees over the bar 6 Clean and Jerk (65/95)/ 6 Hand Release Burpees…. …and so on!!! Warm Up: 3 minutes of jump rope 3×10 Russian twist (prison rules) Rounds: Ru 8+1 (75) Alec 10+20 (75) Javi 12 (75) Brooks 12+22 Vic 10+20 Abel 8+10 Jon 12+14 Roberto 12+8 Robert 12+2 McC 10+11 Sean 14+3 Jim 10+18 Senior 10+19 Abby 10+6 (55) CQ 12+12 Stacey 10+6 Quentin 16 (kb swings) Mondays: Mike 13:38 (135/c2b) Kayla 10:06 (45/bands) Cindy: Vic 9+8...