Thursday, 8/27/2015

AMRAP in 10 minutes of: 3 barbell roll outs 6 push press (65/95) 9 front squats (65/95) at the 15 minute mark: 3 rounds on the 3 minute intervals of: 5 tire flips, 50 meter sprint, 5 tire flips Warm up: 500 meter row Sean’s drill Dynamic stretch 3×3 push press/front squat (light to workout weight) Rounds: Shane 5+6 Ed 4+3 Noel 4 sc Jeff 8+2 Adriana 9 Eric 4+12 Verito 6 sc Karen 4+5 sc Ines 6+3 sc Josue 6+18 sc Ray 5 Andrew 7+9 Gonzo 5+9 Alissa 5+6+ Ian 5 sc Sean 6+3 Fran 6+7 Luciano 6+2 sc Cait 6 sc Jamie K 5+2 sc Jamie 4+10 sc Kristen 5 sc Joe 6+7 sc Bull 6+9 Bryan 7+9 John 6 mod Juarez 5 D 5 sc Diana 8 sc Vero 8 sc Jessi 5+9 sc CQ 6 mod Ricky 4+9 Shawn 8 Vince 5+9 “Maiya” Vicki...

Wednesday, 8/26/2015

It will be known as “Maiya” 8 rounds of: 10 overhead lunges, total (50/75) 15 burpee pullups 200 meter run Warm up: 400 meter run Sean’s drill Dynamic stretch Times: Jeff 31:24 Noel 6 rds sc Maiya 31:14+ Adriana 33:34 Roberto 37:34 Randy 37:28 Jess 67:50 Stacey 5 rds Ivonne nft Amy 4 rds sc Ian 5+18 sc Dannelle 3 rds sc Vince 6 rds Bryan 6+19 McC 37:51 Bull 6+20 Gonzo 4 rds Eric K 5 rds Jen 5 rds sc Jamie K 5 rds sc Shannon 5+10 sc Joe 5 rds sc JMac 5 rds Ruth 46:45 Shawn 39:45 Esther 3 rds sc Justin 4 rds sc Phil 4 rds Mike 6+14 Hollywood 5+25 Carmen 6 rds sc Cynthia 5 rds sc Vero 5 rds sc Diana 6 rds sc Caileigh nft Tuesdays: CQ...

Tuesday, 8/25/2015

Row 500 meters then 3 rounds of: 5 power cleans (105/155) 10 kettlebell swings (16/24) 15 situps then 500 meter row Warm up: 500 meter row Old stretch power clean progression Times: Noel 11:10 sc Jess 12:30 sc Karen 12:44 sc Christy 12:38 sc Brook 11:36 sc Tennie 12:48 sc Amy 12:25 sc Ivonne 14:50 sc Vicki 12:56 Randy 11:46 Stacey 11:31 Roberto 10:59 Rachel 10:03 Ray 11:45 sc Z 10:12 sc Gonzo 12:37 Andrew 9:47 Alissa 11:43 Maiya 8:43+ Carmen 11:53 sc Vince 13:26 Shannon 10:35 sc Bryan 10:45 Jason 15:00 sc Caileigh 13:50 sc Guru 10:10 sc Joe 13:08 Eric K 10:41 Jamie K 13:08 Cynthia 12:00 sc Phil 12:50 sc Justin 13:54 sc McC 9:05 sc Kristen 11:08 sc JMac 13:48 sc Ed 11:47 sc John 11:23 Sean 8:50 D 11:35 sc Mark 9:54 sc Esther 12:17 sc Vero 11:48 sc Amanda 11:55 sc Diana 11:38 sc Karina 12:03 sc Cait 10:51 sc Herman 10:40 sc Susan 11:20 sc 3D 10:35 sc Luciano 10:45 sc Rochelle 12:28 sc Gordon 9:36 sc Fran 10:23 “Fran” Heather 5:35 Jeff 4:48 Steph...

Monday, 8/24/2015

5×8 good mornings @25% of 1 rm back squat at 40 past the hour 5 rounds of: 5 hang power snatch (65/95) 5 over head squat (65/95) 200 meter run Warm up: 400 meter run Sean’s drill Dynamic stretch Snatch progression Times: Vince 14:53 Amanda 16:23 sc Juarez 14:43 Guru 13:26 sc Penny 12:42 mod Jamie K 14:53 sc Eric K 13:22 sc Esther 16:59 mod Bryan 14:45 sc Noel 15:10 sc Jeff 11:09 + Vero 13:32 sc Caileigh 16:39 sc Diana 13:37 sc Hollywood 14:39 Stacey 15:19 3D 15:08 sc Rob 12:52 sc JMac 13:33 sc D 12:54 sc Carlos 13:28 sc Joe 15:04 sc Ruth 16:08 Justin 15:55 sc John 15:41 “Daniel” Maiya 18:49 Adriana 22:16 Josue 25:36 sc Verito 27:53 sc Jess 43:41 b Z 23:21 Ray 34:46 rr Gonzo 33:08 rr Andrew...

Sunday, 8/23/2015

“Daniel”  For time 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups toTimes: Dani 23:29 Randy 23:28 Sean 24:23 Cristy nft Vicki 25:31 CQ 25:42 Vero 23:29 Diana 20:43 Ramone 27:08 Roberto 26:07 Fridays: Susan 199 Herman 250...