Wednesday, 10/1/2014 WOD

AMRAP in 15 minutes 15 KB Swings 15 Ring Dips 15 T2B Warm Up: 500 M Row Stretch: 30 Air Squats then 3 Rounds 10 Pass Throughs 10 Around the World 5 KB Swings 5 Ring Dips 15 T2B Jess 3+30 (12) Bull 3+38 (16) Keila 4+40 (8) JMac 3+41 (12) Abby 4 (20) Hope 5+13 (16) Olya 10 (8) bench Otter 3+40 (20) Lindsay 4+30 (12) Juarez 3+40 (20) Guru 3+40 (20) Yess 4 (16) D 4+15 (16) Dannelle 4+30 (8) Michael 3 (12) 10 minutes Bo 3+42 (20) Shaira 5 (20) Anthony 4+37 (24) Jason 4 (20) Cristy+1 6 (12) Hunter 4+8 Han 4+9 Jacque 5 Jennifer 4+14 (16) Laura 5+21 (12)...

Tuesday, 9/30/2014 WOD

For time: 3 rounds of: 15 Dead lifts (125/185) 15 Back squats (95/135) 200 Meter run Warm up: 400 meter run 3 rds of 5 kb squats with 5 second hold 5 single leg raise with core activation (each leg) Wod Specific warm up: 5×5 Dead lift/ back squat (light to workout weight) Times: Christy 10:53 (55/35) Brian 18:04 (185/135) Bull 13:21 (mod) JMac 15:27 (105/75) Hope 12:26 (105/75) Hunter 14:09 (165/135) Han 13:26 (85/65) KK 11:56 (125/85) Phil 15:37 (185/135) Ruth 12:28 (125/95) Lindsay 11:09 (95/65) Juarez 10:05 (135/115) Analisa 12:46 (125/95) D 11:51 (105/75) Otter 12:15 (185/135) Dannelle 12:03 (mod) Chelce 12:48 (mod) Jimmy 10:16 (185/135) Bo 11:21 (125/95) Anthony 8:05 (185/135) Cristy+1 10:17 (125/95) Nicole 16:48 (115/85) Stacey 13:45 (125/95) Andy 12:34 (105/65) Guru 14:38 (185/135) Shannon 12:30 (105/55) Shaira 14:14 (125/55) Ru 18:39 (185/135) Jason 11:10 (125/95) Chris 11:45 (185/135) Des 11:56 (125/95) Jacque 16:56 (mod) Mini Chris 9:29 (15/8) Yess 15:31 (105/85) McC NFT Roberto 13:00 (185/135) Salena 17:50 (100/45) Challenge Workout: Jim M 15:15 O-Lift: Anthony Bo Roberto Brett...

Monday, 9/29/2014 WOD

WOD: For Time: 40 Burpee Pull Ups (Scaled-Burpee step onto a box and jumping pull up) 60 Hand Release Push Ups 80 Jumping Lunges 100 Ab Mat Situps Warm Up: 400 M Run 500 M Row Stretch: 3 Rounds 10 Primal Pull Through with Push up 10 Pullups 10 Air Squats 10 Jumping Lunges 10 Ab Mat Situps Times: Lydia 21:09 Joel 12:45 (1/2) Anthony 18:50 Roberto 20:12 JMac 30:37 Chelce 15:20 (1/2) Juarez 24:33 Shannon 22:22 Otter 19:44 Yess 20:42 Guru 28:15 Jennifer 23:41 D 20:56 Jared 18:07 McC 17:52 Phil 25:50 Ruth 20:54 Jimmy 25:20 Chris 15:54 Stacey 19:51 Des 18:57 Hunter 19:00 Han 17:24 KK 21:42 Bo 20:03 Keila 14:50 Salena 13:10 (1/2) Abby 13:32 CQ 13:45 Ladder: Anthony 4850/4850 Bo’s B day: 8:13 (135/135) O-Lift:...

Saturday, 9/27/2014 WOD

WOD: 12 to 1 OHS (65/95) C2B Pullups Warm Up: 400 M Run Stretch: 3 Rounds 10 Hanging Pull Throughs 3×10 Sec KB squat hold 5 OHS 5 C2B Pullups Times: Hunter (135 BS, C2B) 16:46 Han (60 BS, C2B) 18:09 Chris W. 19:26 (75) Juarez 16:52 (scaled) Yesenia 20:02 (45/band) JMac 19:43 (55) Salena 18:20 (scaled) Jason 19:22...

Friday, 9/26/2014 WOD

“Bo’s Dirty Thirty Birthday Workout” “Grace” (30 Clean and Jerk, 95/135) “Isabel” (30 Snatches, 95/135) There is no break between girls 😉 However, you may change the weight if you please.Your score is the total time that it takes you to perform both bench mark workouts. Dirty, in deed!!!! Warm up: 300 meter row 30 burpees basic barbell skill, followed by 3 rds of: 5 c&j 5 /snatches (start ligh Times: Brian 11:35 (95/75) JMac 15:15 (65/65) Hope 8:29 (45/45) Yess 13:44 (65/55) Roberto 12:43 (135/115) Dan 13:40 (105/95) Otter 11:51 (115/95) Bo 10:18 (95/75) Juarez 11:34 (85/85) Ruth 11:22 (75/55) Chris 9:34 (115/95) Dave 8:41 (115/95) Cristy+1 6:54 (75/65) Han 9:27 (35/30) D 11:58 (55/45) Des 11:58 (75/65) Lindsay 9:14 (35/35) Phil 7:21 (mod) Salena ? (mod) Hunter 14:13 (mod)    ...