Monday, 2/24/2014 WOD

WOD: Dessert for 4:30 minutes, Immediately Followed by 21-15-9 of: Romanian Dead lift, (95lbs/135lbs) Wall Balls, (14lbs/20lbs) Hand release Push Ups Warm Up: 2 Minutes of Jump Rope 1 Minute of Air squats :30 Seconds of Burpees WOD Specific Warm Up: 5×5 Romanian DL and WB (Start light) NINJA WOD: Dessert for 4:30 Minutes, Immediately followed by 7 Rounds of: 30 Single Jump Rope 20 Air Squats 10 Push Ups Times: Abby 13:03 (65/10) Brian 13:47 (95/14) Abel 13: 53 (95/20) Phill 16:43 (75/16) Ruth 12:19 (55/4) Roberto 13:02 (135/20) Jim 13:08 (135/20) Kevin 12:37 (95/10) Adam 14:45 (75/12) Ru 15:54 (125/14) Utah 11:40 (135/20) Chiri 12:21 (95/14) CQ 12:51 (95/12) Ninjas: Kayla 21:32 (8kg) Jess 24:16 (12kg) Des 23:44 (12kg) Saturday’s: Bo 8:24 O-Lift: Roberto  ...

Saturday, 2/22/2014 WOD

WOD: 7 Rounds for time of: 7 Pull Ups 7 Ball Slams, (20/30) 7 Weighted Jumping Squats (20/30) Warm Up: 400 Meter Run 25 Mountain Climbers (prison rules) Wod Specific Warm Up: Pull up warm up 3 rounds nft of: 5 Ball Slams 5 Air Squats   Brian 13:33 (2 bands, 30lb, 20lb) Kayla 6:33 (RR/10lb/10lb) Frank (30) 7:13 Utah (30) 6:44 Becky (20) 8:07 Nicole (4 bands, 20lb)...

Friday, 2/21/2014 WOD

Crossfit WOD: AMRAP in 8 minutes 5 Power Snatches (moderate) 5 Burpee Box Jumps Ninja WOD: Perform reps unbroken until burnout. Repeat for a total of 3 Rounds. You will complete 3 rounds of wall balls before moving to wall sit and so on. Wall Ball Wall Sit Front Plank Side Plank Side Plank Then 5 Rounds of: 30 Sec Steam Engine 30 sec Leap Frog Squats 30 sec KB push press Warm Up: 1 minute run in place 1 minute jumping jacks 1 minute run in place 1 minute jumping jacks 3×12 distance pull overs Team Stretch WOD Specific Warm Up: 5×5 Power Snatches; 3 burpee box jumps between each set Rounds: Lauren 5+1 (55) Megan 4 (65) Senior 5+2 (95) Matt 6+6 (65) Jon 7+5 (95) Utah 6+1 (95) Chiri 6+5 (65) Abby 6+9 (55) Amanda 4+3 (45) Jim 6 (95) CQ 4+5 (65) Roberto 6+4 (95) Javi 5+1 (75) Jess 6+5 (35) Ninja: D...

Thursday, 2/20/2014 WOD

WOD: For Time: 80 Double Unders/240 Singles 10, 9, 8, 7, 6….1 KB Overhead squat Dips Warm Up: 5 Minutes of Jump Rope 3×10 Strict Press (moderate) Team Stretch WOD Specific Warm Up: 3×5 KB OHS and Dips Times: Ru 9:24 (12kg) Jess 9:24 (8kg) Vic 9:47 (16kg) Craig 11:12 (8kg) Abel 10:58 (12kg) Brian 10:58 (12kg) D 11:06 (8kg) Kayla 9:18 (8kg) Abby 8:31 (12kg) McC 9:45 (16kg) Sean 10:45 (12kg, no...

Wednesday, 2/19/2014 WOD

CrossFit WOD: Clean and Jerk 3(60%)x3(60%)x2(80%)x2(80%)x1(90%) then 20 Rounds for time 5x Pushups 5x Situps 5x Hanging Leg Raises Ninja WOD: Rope Climb instructional For Time: 30 Pull-ups 30 Pushups 30 Lunges 30 Situps 30 Squats 30 Flutter kicks 30 Pull-ups Warm Up: 15 Burpees 3×20 Pull Overs Team Stretch WOD specific Warm Up 3×5 Pushups, Situps, Hanging Leg Raises Times: Vic 12:46 Adam 18:49 Bo 15:59 CQ 14:03 Abel 14:04 Senior 14:05 Javi 15:23 Roberto 12:37 Utah 11:09 Jim 13:02 Chiri 13:40 Big C 22:48 (mod) Ninjas: Jess 12:55 D 12:42 Amanda 12:33 Kayla 10:00 O-Lift: Javi Roberto...