Friday, 5/1/2015 WOD

AMRAP in 7 minutes of: 7 Power snatches (65/95) 7 wall balls (14/20) Rest 3 minutes AMRAP in 7 minutes of: 7 Kettlebell swings (16/24) 7 box jumps (20/24) Warm up: 50 double unders/150 singles 50 mountain climbers prison rules 3×20 pullovers Hip/ shoulder mobility with bands and pvc Batman 4+5/5 rx Isa 8/8+3 mod Sarena 6/7 mod Vero 7/8 mod Adriana 5+11/10 rx Mayra 6+4/8+7 mod Drew 4+8/5+8 rx Q 3+4/6 scaled Eric 4+11/5+1 scaled Kevin 4+3/5+1 scaled D 4+5/6+13 scaled Anthony 7+4/9+6 rx Jeff 6+7/9+4 rx Ruth 4+1/7+13 scaled Cristy 5+7/8+1 rx Vicki 6+13/7+8 mod Sasha 4+7/8 scaled Jake 3+2/4+6 scaled Bo 6+6/7+6 mod Caileigh 3+2/5+4 scaled Hollywood 4+2/6+10 rx Stacey 4+4/6+8 rx Guru 6+7/7 mod Roberto 6+3/7+7 mod CQ 4+2/6+10...

Thursday, 4/30/2015 WOD

No más burpees  At 20 past the hour:  1-1-1-1-1 of Power clean You have 5 lifts in 10 minutes to achieve a 1 rep max power clean At 35 past the hour: EMOM for 20 minutes of: Even minutes: 1 power clean (95% or 10 pounds less than your max lift for the day) Odd minutes: 10 stick jumps (prison rules) Warm up: 500 meter row Old stretch Shoulder mobility Heather 125 Batman 185/165 Karen 85/75 Brook 105/95 Isa 80/75 Maiya 145/135 Randy 145/135 Ivonne 75/65 3D 120/110 Lili 105 DL Juarez 190/175 Guru 135 Penny 85/75 Cristy 125/115 McC 175/165 John 215/195 Nate 245/225 DL Gordon 175/165 CQ 130/120 Kristen 100/90 Alissa 125/115 “Other” Jill 10:40 Vero 9:05 Phil 16:55 Intro: Sasha...

Wednesday, 4/29/2015 WOD

Day 100 of the 100 day burpee challenge 20 front squats (65/95)  20 burpees 15 front squats 15 burpees 10 front squats 10 burpees 5 front squats 5 burpees 400 meter run 5 front squats 5 burpees 10 front squats 10 burpees 15 front squats 15 burpees 20 front squats 20 (5,050) burpees Warm up: 400 meter run hip mobility T2 24:04 Juarez 25:35 Guru 25:32 KK 29:03 Ruth 20:17 Roberto 21:46 Stacey 25:58 Kristen 23:06 Cristy 18:29 rx Mayra 18:01 1/2 Sean nft Lili nft Nate 31:26 rx Penny 24:24 35 D 23:58 55 Q 37:17 35 Caileigh 33:39 rx Hollywood rx Alissa 22:02 rx 3D 31:49 55 Carlos 29:29 75 Luciano 23:25 75 Fran 25:51 rx Karina 29:53 45 Saturdaya Jeff 28:36 Heather 31:19 Randy 34:28 Drew 40:18...

Tuesday, 4/28/2015 WOD

Schedule Change: Strength class is now on Tuesdays and Fridays at 5pm Day 99 of the 100 day burpee challenge  4 rounds of: 5 Deadlifts (155/225) 10 Kettlebell snatches, left arm (16/24) 10 Kettlebell snatches, right arm (16/24) 400 meter run Warm up: 400 meter run 3×20 pullovers Old stretch Kb warmup Wod Specific Warm up: 5×3 deadlifts (light to workout weight) Jeff 13:34 (165/24) Heather 14:21 (155/mod) Batman 13:50 (185/12) Isa 18:14 (85/mod) Karen 21:00 (105/8) Ivonne 14:17 (75/10lb) Isaiah 17:29 (165/12) Razor 18:57 (165/12) Mensch 17:12 (225/24) T2 17:03 (225/16) Drew 17:52 (225/16) Analisa 16:33 (155/12) Autumn 17:13 (105/8) McC 17:34 (225/24) Gordon 14:42 (225/16) Sean 20:16 (225/mod) Mark 19:15 (205/16) Jill 18:39 (55/8) Randy 15:17 (215/16) Vero 17:16 (85/8) Alissa 16:45 (145/8) Stacey 18:38 (155/12) Kristen 15:49 (145/12) Brook 17:09 (135/12) Adriana1 15:47 (155/16) Karina 19:14 (85/8) KK 16:44 (125/12) D 16:42 (125/8) Ron nft Herman 16:55 (185/12 Strength: McC Stacey Juarez Gordon Mondays: Vicki 10:52 Other: Lili...

Monday, 4/27/2015 WOD

Schedule change: Starting this week the Strength class will now be on Tuesdays and Fridays at 5pm. Day 98 of the 100 day burpee challenge “Lili’s Birthday Workout” at 20 past the hour, take 15 minutes to find your 1 rep max of Jerk at 40 past the hour: 500 meter row 50 sit-ups 50 walking lunges, total 50 leg raises 50 jumping squats 500 meter row Warm up: 500 meter row 50 mountain climbers, prison rules Shoulder and hip mobility Jeff 205/11:13 Heather 135/10:44 Steph 145/10:05 Razor 135/13:13 Sean 185/11:02 Roberto 13:54 Lili 14:32 Vero 120/13:30 Autumn 105/18:45 Guru 15:07 Ruth 115/12:55 McC 200 11:44 Phil 15:50 D 13:37 Stacey 130/13:08 Alissa 150/14:10 Liz 85/12:16 Hollywood 185/12:39 Caileigh 110/15:09 Adriana 115/10:51 CQ 125/12:40...