Tuesday, 4/1/2014 WOD

WOD: EMOM for 12 Minutes 3 Squat Cleans (95/135) 10 Pushups Warm Up: 3×20 Light Wall Balls Team Stretch WOD Specific Warm Up: 3×5 Squat Clean, Clean and Jerk, Pushups Start light and work up to work out weight Kid’s Fitness Rounds: Megan 12 (85) Abel 10 (105) Ari 11 (55) Alec 12 (85) Craig 12 (95) Chris 12 (135) Jolynn 12 (15) Des 12 (25) Roberto 11 (135) McC 11 (105) Chiri 12 (95) Utah 12 (135) Stacey 12 (75) Ru 11 (75) Jackie 12 (Squats/ jumping pullups) Ninja: Karen 23:18 Intro (6m Amrap of push press, jumping pullups, situps, jumping squats) Tracey 2+23 Strength:...

Monday, 3/31/2014

CrossFit WOD: For time, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 KB Snatches (each arm) Box Jumps Hand Stand Pushups/Strict KB Press Ninja WOD: Rope Climb Skill Work 5 Rounds for time 25 Wall Balls 25 Ring Rows 50 Jumping Jacks 40 Abmat Situps Warm Up: 40 Double Unders/120 Singles 3×12 Ball Slams WOD Specific Warm Up: HSP Skill Work 5×5 KB Snatches, Box Jumps, HSP Times: Alan 14:24 (12) Phil 12:26 (12) McC 13:49 (16) hspu Rosa 17:40 (8) hspu Ruth 17:40 (8) hspu Roberto 16:52 (24) hspu Sean 26:00 (20) hspu Alec 16:38 (16) Mike 19:17 (12) hspu Jim 12:30 (12) hspu Chiri 19:02 (16) hspu Stacey 19:22 (16) Danny 19:00 (8) Fabian 13:17 (12) Gordon 13:17 (12) Utah 18:23 (20) hspu Ninja: D 35:31 (16) 14.5 Brian 27:47 (75) O-Lift: Roberto Chiri...

Saturday, 3/29/2014 WOD

CrossFit Open 14.5 21-18-15-12-9-6-3 of: Thrusters, (65/95) Burpees over the bar Warm up: 2x suicides 4×20 pullovers Team Stretch Wod Specific Warm up: 5×5 Thrusters Times: Utah 26:35 (95) Chiri 20:17 (65) Jim 20:40 (75) Gordon 21:09 (55) Roberto 21:30 (95) Michael 20:16 (45) Intro: ¬†(10-1 ¬†front squat, kb swings, situps) Jolynn 10:40...

Friday, 3/28/2014 WOD

This was Roberto’s first CrossFit workout six years ago today! 3 rounds for time of: 50 double-unders 25 pullups 25 squats Ninja WOD: For Time 200 Jump Rope Singles then 4 Rounds 10 KB Thrusters (each arm) 20 Russian Twists 10 Burpee Tuck Jumps Warm up: 400 meter run 3×25 Pull Overs Team Stretch Double Under Skill Warm Up: 3 rds nft of: 5 Pull Ups 10 Air Squats Times: A-bomb 13:17 Shannon 15:40 (bands) McC 10:00 Brian 11:20 (bands) Abby 9:38 (bands) Ruth 9:38 (ring rows) Utah 7:53 Becky 11:51 Roberto 8:44 Jim ? Nicole 15:50 (ring rows) Ninja: McC 12:55 Jim 14:34 Jennifer 16:59 Jackie 15:28 Brian 20:31 D 18:24 Phil “Angie” 29:32 Tuesday’s: Bo 25:31 O-Lift: Roberto Sean    ...

Thursday, 3/27/2014 WOD

WOD: AMRAP in 12 minutes 10 Push Press (75/125) 10 Ring Dips 10 C2B Pullups 10 Box Jumps Warm Up: 400 M Run 3×12 Ball Slams Team Stretch WOD Specific Warm Up: 5×5 Push Press, Ring Dips, Pullups, Box Jumps Reps: Stacey 3+20 (75) Mayra 4 (25) Lili 4+1 (35) Ivonne 5 (35) Megan 3+26 (75) Ed 4+19 (65) Rosa 3+27 (55) Alan 3+23 (95) Abel 3+30 (95) Brian 3+14 (85) A-bomb 3+37 (85) Phil 4+1 (75/c2b) Ruth 4+14 (25) Des 3+15 (35) D 3+6 (45) CQ 3+10 (65) Jackie 5+5 (1/2 reps) Tuesday’s: Chiri 21:26 (105) Wednesday’s : Chiri 1:46 +/- 20 O-Lift: Roberto...