Thursday, 1/22/2015 WOD

100 days of burpees: On Tuesday, 1/20/2015, a group of us started “the 100 days of burpees challenge”. If you want to join us, you will need to do six burpees today to catch up. We will be be including in this site the number of burpees that you will need to perform on the day. Feel free to write your name down on the Goals Board at the gym. Vamos, Vamos, Vamos! AMRAP in 12 minutes of: 12 wall balls (14/20) 12 toes to bar *Somewhere within the 12 minutes you need to complete a total of 4 rope climbs, so whenever you see a chance to do it, you better climb it. If you don’t complete all 4 rope climbs within the 12 minutes, there will be a penalty of 10 burpees per climb missed. If you can’t do rope climbs, you need to complete a total of 20 ring rows within the 12 minutes. Warm up: 50 double unders 50 mountain climbers (prison rules) Old stretch Rope climb skill Wod specific warm up: toe to bar progression. 3×5 wall ball (light to workout weight) Maiya 3+3 (14/rc) Veronica 5+22 (4/rr) Hope 4 (14/rr) Ale 3+18 (14/rr) Brianna 4+15 (12/rr) Adriana 6+7 (10/rr) Juarez 5+9 (20) Bull 4+16 KK 5 Vicki 9+2 Cristy 5+14 Randy ? Max 4+5 Han 5+17 Stacey 5+10 Deskins 4+4 McC 5+23 (20/rc) Otter 4+13 (20/rr) D 5+7 (10/rr) B 5 (8/rr) Kevin 6+1 (20/rr) Cait 7+12 (8/rr) KitKat 5+12 (4/rc) Jeff 7+7 (20/rc) Sean 6+5 (20/rr) Herman 6 (10/rr) Intro: Jamie 3+17 10k Row: Roberto 46:36 Maus 47:40 Shaira 55:38  ...

Wednesday, 1/21/2015 WOD

3 minutes of back squats (155/225)  3 minutes of pullups At the 10 minute mark 2,000 meter row Warm up: 500 meter row 3×20 pullovers Hip mobility 5×5 kb squats with 5 second hold Wod specific warm up Pullup progression 5-3-2-1 (light to workout weight) Jeff 12/50/8:16 (225) Adriana 21/31/9:52 (155) Anthony 23/60/7:42 (225) JMac 24/32/9:59 (95) Hope 18/27/9:32 (105) T2 30/29/9:14 (155) Hayes 35/7/8:39 (95) Lawrence 35/20 (125) Tess ?/? Juarez 20/40/9:07 (165) Bull 15/25/ 8:02 (205) Guru 15/28 (rr)/7:47 Lindsay 25/35/8:55 (95) Gordon 11/42/8:32 (225) Stacey 19/32/9:16 (155) Kristen 20/33(rr)/10:49 (95) Des 17/37/9:38 (155) B 20/35/10:51 (95) Otter 20/34/9:32 (215) Yess 15/48/9:13 (115) Jennifer 15/48/9:13 (95) Fran 22/20/9:36 (125) Luciano 18/20/8:05 (105) Intro: Ash 10:32 Tuesdays: Phil 19:49  ...

Tuesday, 1/20/2015 WOD

“Jess’s Birthday Workout” 100 running in place jump rope 35 ball slams (20/30) 100 running in place jump rope 35 goblet squats (16/30) 100 running in place jump rope 35 situps 100 running in place jump rope 35 burpees Warm up: 35 double unders/115 singles 35 mountain climbers (prison rules) 10 total single leg raise with core activation Wod Specific warm up: 3×5 goblet squat (light to workout weight) Times: Karen 16:28 (20/12) Maiya 11:17 (20/16) Adriana 9:04 (20/16) Ivonne 16:47 (10/8) Samuel 9:40 (mod) Veronica 8:00 (mod) Hope 12:59 (20/16) Roberto 12:59 (30/24) Anthony 10:21 (30/24) JMac 15:52 (20/16) KK 15:13 (20/12) Lydia 15:01 (20/12) Hayes nft T2 14:11 (30/16) Lindsay 9:50 (mod) Brett 11:15 (30/24) Sean 9:25 (30/24) Juarez 13:58 (30/24) Bull 11:44 (30/24) Cristy 9:36 (20/16) Max 18:16 (30/24) Brianna 15:35 (20/8) Kristen 15:14 (20/8) J-Net 15:35 (20/8) Deskins 15:40 (mod) Jeff 9:03 (30/24) Maus 16:44 (30/24) D 13:56 (20/16) Shaira 13:34 (mod) Kate 13:31 (20/12) McC 10:05 (30/24) Mark 14:19 (30/16) Hunter 10:24 (30/24) Ale 16:24 (20/16) Matt 14:15 (30/16) Yess 18:15 (20/16) Chris 10:31 (30/24) Ruth 11:42 (20/16) Phil nft Des 10:14 (20/16) Han 14:12 (20/16) Mike 10:48 (30/24) Herman 18:35 (30/16) KitKat 14:49 (20/8) CQ 12:50 (20/16) Mondays: Bo 16:27 Intro: Jamie 5:36 Strength: Ruth Cristy Phil Juarez Otter Chris  ...

Monday, 1/19/2015 WOD

“JoLynne’s Birthday Workout” 1 minute hand stand hold then 4 rounds of” 11 pullups 11 power snatches (65/95) 11 over head squats (65/95) then 1 minute hand stand hold Warm up: 400 meter run 2×44 pullovers Shoulder and hip mobility with bands 5 kb squats with 5 second hols 6 total kb side lunges power snatch skill work 3×5 ovh (light to workout weight) Times: Maiya 16:50 (65) Ivonne 19:07 (15/rr) Juarez 21:38 (75) Cristy 21:38 (55) Anthony 12:00 (95) JMac 23:46 (55) Brianna 19:51 (35/30/b) Lindsay 18:19 (45/35) D 17:30 (50/b) J-Net 17:41 (35/25/rr) Kristen 17:09 (35/rr) Guru 18:17 (mod) Jennifer 19:30 (45/35/rr) McC 17:00 (95/75) Herman 17:30 (25/b) Mark 17:46 (45/b) Analisa nft Saturdays: Jeff 8:30 Strength: Hunter Anthony Chris Shaira Analisa  ...

Sunday, 1/18/2015 WOD

“Rankel”  Complete as many rounds as possible in 20 minutes of: 225 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 meters U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel. Rounds: Sean 5 (225) Lindsay 5+13 (115/row) Roberto 5+18 (225/row) Maiya 5+13 (155) Leah 4+23 (110) Vicki 4+23 (155) Juarez 4+16 (205) Cristy 5 (125) Shannon 5...
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