Saturday, 5/31/2014 WOD

Partner WOD 60x Power Snatch (65/95) 60x Air Squats 60x Situps 60x KB Snatch (16/24) 60x Box Jumps One partner works while the other holds the plank position. Partition workload as needed. Warm Up 2×200 M Run Team Stretch WOD Specific Warm Up 5×5 Power Snatch, KB Snatch, Box Jumps PARTY FROM 12-3. BBQ, DRINKS, AND FUN!!! Times: Smiley/Anthony 15:01 McC/Mayra/Nate 15:42 Grady/Hunter 20:15 Tyler/Shannon 7:42 (1/2) Jessica Deymis 10:51 (1/2) Laura/Bo 14:10 Becky Utah 14:10 Stacey/Abel 18:43 Shaira/Ben 12:46 Kids: Javier Nalleli Kaylee Tyler Leah...

Friday, 5/30/2014 WOD

CrossFit WOD: 4 Rounds For Time 6 Power Clean (95/135) 6 Deadlift (95/135) 15 Hand Release Pushups Ninja WOD: AMRAP in 20 Minutes 10 OHS (35/45) 15 KB Swings (8/12) 20 Ball Slams (20/30) 250 M Row Warm Up: 2 Suicides 4×10 KB Situps Team Stretch WOD Specific Warm Up: 5×5 PC, DL, HRP or 3×5 OHS, KB Swings, 100 M Row Times: Lylie (mod) Lidia 6:50 Smiley 6:57 (135) Lili 6:30 (mod) Ruth 6:23 (65) Sarah 6:28 (85) Phil 7:15 (135) JMac 9:57 (75) CQ 7:55 (95) McC 7:43 (135) Shaira 5:31 (95) Ben M 5:19 (135) Abel 8:05 (135) Stacey 7:45 (95) Breanna 10:18 (80) Anthony 7:03 (115) Bo 8:00 (95) Utah 5:25 (135) Brian 8:40 (135) Roberto 6:00 (135) Hollywood 7:01 (135) Caileigh 7:30 (75) Ninja: D 4 (35/12) Des W 4+45 (35/12) Dan 2+10 (15/8) 11 minutes Nichole 3+30 (25/8) 11 minutes  ...

Thursday, 5/29/2014 WOD

WOD: AMRAP in 7 Minutes 15 Ring Rows 20 Jumping Lunges 15 V-Ups Rest 3 Minutes, then Establish Back Squat Max, then 5 sets of 2-3 reps at 90-95% of max then Push Press, 5 sets of 6-8 reps at 65% of max Warm Up: 500 M Row Double Under Skill Work Team Stretch WOD Specific Warm Up 5×5 Ring Row, Jumping Lunges, V-Ups then Start light and work up to Back Squat max (90% of max) and Push Press 65% of max Kid’s Fitness Smiley 4+36 (215) Jess 3 (215) Chiri 4 (205) Lili 3+14 (140) JMac 3+8 (135) Abel 4+1 (245) Manny 2+14 (185) McC 4+1 (245) Nicole 2+35 (125) Anthony 3+43 (330) Brian 3+40 (205) CQ 4 (165) Ben M 4+47 (205) Des W 4+25 (130) Breanna 4 (130) Mayra 2 (90) Roberto 4+23 (255) Laura 4 Kids: Javier 6+5 Nalleli...

Wednesday, 5/28/2014

CF WOD: 10 to 1 Thrusters (65/95) Burpees Bar Jumps Ninja WOD: 100 Jump Rope Singles 40 Thrusters (35/45) 30 Right Sided Plank Dips 30 Left Sided Plank Dips 40 Thrusters (35/45) 100 Jump Rope Singles Warm Up: 50 Double Unders/100 JR Singles 3×10 Ball Slams Team Stretch WOD Specific Warm Up 5×5 Thrusters, 3 Burpee Bar Jumps between each set or 5×5 Thrusters, 5 Right and Left Side Plank Dips Times: Smiley 15:24 (95) Mayra 19:33 (35) JMac 23:41 (55) Shannon 14:49 (45) Sophie 17:24 (35) Abby 14:30 (65) Anthony 14:00 (75) Utah 14:19 (95) Roberto 12:45 (95) Brian 18:50 (95) Breanna 15:05 (55) Phil 15:46 (95) Ruth 15:23 (65) Grady 17:12 (95) Alan 15:06 (95) Rosa 14:23 (65) Bo 14:12 (65) Jessica 17:02 (25) McC 12:30 (95) Chris S 15:31 (55) Stacey 15:40 (55) Chiri 11:10 (65) Shaleise 15:33 (25) Ninja: Des W 11:00 Nicole 11:30 Hunter 12:08 Han 12:15 Dan NFT Jess NFT...