by rmartinez | Mar 27, 2015 | WOD Archive
Day 68 of the 100 day burpee challenge 3-3-3-3-3 of: Touch and go power clean First set @ 60 %. Add 5 to 10 pounds to each additional set At 45 pass the hour: Roberto’s first CrossFit workout back on 3/28/08 3 rounds for time of: 50 double-unders 25 pullups 25 squats Warm up: 400 meter run 50 double unders. 150 singles Old stretch 3×3 touch and go power cleans (light to 60 % of max) Nate 20:32 Vince 17:28 Cristy 12:36 rr Adriana 8:20 rr Alissa 14:46 pu/rr CQ 12:15 rr D 12:31 rr Basic Barbell: D Bo Intro: Drew 8:55 Karina 9:29 15.5: McC Otter Vicki ...
by rmartinez | Mar 26, 2015 | WOD Archive
Day 67 of the 100 burpee challenge “Livvy’s Birthday Workout” 7 rounds for time of: 3 deadlifts (155/225 27 mountain climbers, prison rules 8 box jumps (20/24) *Livvy will be working out at 6 pm There might be cup cakes 😉 Warm up: 500 meter row 400 meter run 3×27 pull overs Old stretch 5 sets of single leg raises with core activation Wod Specific warm up: 5×3 deadlifts (light to workout weight) Jeff 9:32 (225) Heather 9:33 (155) Isa 10:24 (mod) Danielle 11:26 (105) Veronica 10:55 (105) Danelle 12:37 (105) Lydia 12:13 (115) Anthony 10:29 (225) Randy 11:03 (185) Guru 18:06 (145) Nate 15:05 (225) Q 15:40 (105) Cristy 9:23 (155) McC 9:02 (225) Otter 9:03 (225) Roberto 8:09 (225) Vicki 9:04 (115) CQ 11:50 (155) Liv 13:08 KK 13:17 (155) Ru 13:20 (165) D 13:42 (155) Jess 13:59 (155) Bo...
by rmartinez | Mar 25, 2015 | WOD Archive
Day 66 of the 100 burpee challenge 500 meter row then 4 rounds of: 10 hang power cleans (75/115) 10 push jerk (75/115) 20 sit-ups then 500 meter row Warm up: 500 meter row 50 mountain climbers, prison rules Old stretch Shoulder mobility work Push jerk drill Jeff 14:09 (115) Heather 14:47 (75) Herman 17:36 (65) Susan 19:59 (45) Karen 20:16 (45) Alec 19:29 (95) T2 15:32 (95) Kayla 17:24 (65) Elisa 17:10 (65) Cristy 14:44 (75) Q 21:30 (45) 3D 17:26 (45) Lindsay 12:30 (mod) Guru 18:49 (mod) Michi 22:52 (55) McC 17:10 (115) D 20:04 (65) Stacey 17:26 (75) Caileigh 18:01 (55) Hollywood 19:33 (115) Alissa 15:43 (75) Drew 12:48 (intro) Karina 10:40 (intro) Percy 10:41 (intro) Anthony 11:03 (intro) ...
by rmartinez | Mar 24, 2015 | WOD Archive
Day 65 of the 100 day burpee challenge 5 rounds of: 5 back squats (125/185) 200 meter run/ 10 burpees *If you can back squat more than (225/330) squat (145/215) on the workout. Warm up: 400 meter run 3×25 pullovers Old stretch Amkle/hip mobility Wod Specific warm up: 5×3 back squat (light to workout...
by rmartinez | Mar 23, 2015 | WOD Archive
Day 64 of the 100 day burpee challenge EMOM for 6 minutes of: 2 squat snatches @ 80-85% of your 1 rep max at the 10 minute mark “Chelsea” EMOM for 30 minutes of: 5 pullups 10 pushups 15 air squats Warm up: 500 meter row Hip/shoulder stretch, including with pvc pipe 5×3 squat snatch (light to workout weight) Karen Christy Dannelle Cristy Vicki Z Lydia Jess KK Chelce Juarez Kristen Guru Adriana Veronica Stacey CQ Roberto Caileigh Hollywood Sean Mike Herman KitKat ...
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