Thursday, 5/1/2014 WOD

CrossFit WOD: 3 rounds for time of: 25 Wallballs (14/20) 10 Toes to Bar 1 Suicide Farmers Carry (16/24) Warm up: 500 meter row Jump rope WOD Specific Warm up: 5×5 wallball, hang power cleans   Kids Fitness Krista 4 (Challenge WOD) Shannon 4 (Challenge WOD) Phil 4+1 (Challenge WOD) Abel 10:32 (20/24) Roberto 10:48 (20/24) Jennifer 8:51 (6/8) Tracey 8:33 (4/8) Ed 7:02 (8/16) Diesel 10:04 (14/20) Adam 10:14 (14/16) Brian 8:03 (16/20) Angel 7:22 (8/12) Hunter 8:22 (12/16) Stacey 11:07 (12/12)-Full length suicides Jess 9:32 (6/12) McC 6:58 (20/20) Grady 7:34 (14/16) Amanda 8:03 (6/12) Jess 7:47 (4/8) Des 7:34 (8/12) Abby 6:13 (10/12) Sean 6:00 (20/20) Kid’s Fitness Z’Riyah Olivia Jordy Leah Javier...

Wednesday, 4/30/2014 WOD

CrossFit/Ninja/Whole 30 Challenge WOD: AMRAP in 20 Minutes 200 M Run 40 Air Squats 1 Minute Plank Hold 20 Romanian Deadlifts (35/45) Warm Up: 500 M Row 60 Double Unders Team Stretch WOD Specific Warm Up: 5×5 Deadlifts Reps: Lisa 3 Brianna 3+1 Lili 4+2 Chiri 4+2 Alissa 3+1 Abel 4 Alec 4 Brian 4+2 Breanna 3+1 Alan 4+1 Rosa 3+3 Kayla 3+2 Ruth 3+3 Jim 4+2 Liz 4+3 JMac 3+2 Hollywood 3+1 D 4 Amanda 3+1  ...

Tuesday, 4/29/2014 WOD

WOD: AMRAP in 10 Minutes 5 Pullups 10 Pushups 15 Air Squats Warm Up: 2 Suicides 40 Double Unders/120 Singles Team Stretch WOD Specific Warm Up: Pull up warm up 5×5 Pushups and air squats Kid’s Fitness Reps: Brianna 6 (bands) Karen 6+3 (bands) Diesel 7+10 (j pullups) Ivonne 6+6 (rr) Chiri 7+15 Roberto 8+9 Bo 8+15 Abel 6+15 Utah 10+29 JMac 5+14 Alec NFR Brian 8 (band) McC 10+1 Breanna 8 (bands) Jessica 6 (bands) Hollywood 7+2 Ray 6+21 (bands) Amanda 6+2 (rr) Jess 5 (bands) Stacey 5+1 Des 5 (bands) Alan 6+11 Jim 7+20 Liz 7+15 (j pullups) Kids: Lauren 13 Skyler 10 Morgan 10 Kaydee 12 Olivia 10 Baileigh 12 Mondays: Rosa 17:53 Sean ? Challenge 1: Nikki 5 Jackie 4+2  ...

Monday, 4/28/2014 WOD

CrossFit WOD: 4 Rounds for Time 10 Squat Snatch (65/95) 20 Ball Slams 30 Siutps Ninja WOD: 200 M Run 25 Goblet Squats 30 Weighted Situps 35 Jumping Pullups Warm Up: 800 M Run 3×20 Pull Overs Team Stretch WOD Specific Warm Up: 5×5 Squat Snatch, Ball Slams, Situps or 5×5 Goblet Squats, Weighted Situps, Jumping Pullups Times: JMac 19:37 (25/20) Ivonne 19:15 (15/20) Mayra 19:55 (15/20) Diesel 20:30 (45/20) Chiri 18:20 (500 row/20) Roberto 18:23 (500 row/30) John NFT Lili 16:38 (25/20) Alec 20:43 (65/20) Jim 19:23 (65/30) Liz 20:00 (65/20) Utah 18:36 (95/30) Abel 20:30 (65/30) Brian 18:30 (65/30) Tracy 18:30 (15/10) Lisa 17:00 (25/10) Alan 18:01 (65/30) Phil 18:43 (65/30) McC 13:15 (75/30) Ruth 14:11 (45/20) Jennifer 16:06 (35/20) Bo 17:08 (65/20) Stacey 18:09 (55/20) Hollywood 20:09 (75/30) Abby 19:17 (65/20) Sophie 19:34 (25/20) Brianna 19:36 (35/20) Jess 21:19 (45/10) Ninjas: McC 21:45 (16/30) D 26:53 (12/20) Kayla 26:10 (8/20)   Becky...

Saturday, 4/26/2014 WOD

WOD: 10, 9, 8, 7, 6….1 Hanging Power Cleans (75/115) 200 M Run Warm Up: 400 M Run 50 Double Unders Team Stretch WOD Specific Warm Up: 5×5 Hanging Power Cleans Kid’s Fitness Times: Kayla 21:44 (65) Liz 19:18 (75) Sean 20:35 (115) Utah 18:30 (115) Ray 22:46 (75) Diesel 22:06 (mod) Thursday: CQ 125 Alan 205 Rosa 145 Kids: Kaydee 9:23 Baileigh 9:39...