by rmartinez | Aug 21, 2015 | WOD Archive
For Time: 6 rope climbs 500 meter row 400 meter run 30 burpees 200 meter run with a sand bag 100 + meter sled pull Warm Up: 400 meter run Sean’s drill Dynamic stretch rope climb skill work Times: Vince 14:03 Heather 15:14 + Juarez 20:04 D 15:06 mod Sean 15:10 mod Adriana 15:56 Vicki nft 3D nft Ramone 14:48 mod John 18:21 mod Bryan 17:58 mod CQ 17:40 Alissa 16:24 Noel 16:02 FGB:...
by rmartinez | Aug 20, 2015 | WOD Archive
“Fight Gone Bad Style” 3 Rounds of: Ball Slams (20/30) Box jumps (20/24) Ring dips Kettlebell snatch (16/24) Rowing for calories You will spend 1 minute in each station. At the end of each round you will rest for 1 minute. Your score is the total of reps combined. Warm up: 500 minute row Dynamic stretch Kettlebell skill Reps: 3D 234 Heather Ed 237 Jeff Josue 205 Tenni 279 Verito 261 Christy 254 Gimpy 227 Eric K 267 Andrew 283 Gonzo 217 Ray 249 JMac 203 Roberto 257 CQ 254 Ruth 260 Caroline 220 Guru 240 Vince 242 D 273 Amanda 204 Carmen 212 Brook 233 Justin 198 Sara 197 Rochelle 196 Sean 230 Thursdays: Isa 115 Juarez...
by rmartinez | Aug 19, 2015 | WOD Archive
EMOM for 20 minutes Even minutes – 30 Double unders/90 singles Odd minutes – 5 Deadlift (175/255) Warm up: 500 meter row Old stretch Jump rope drill 5×3 deadlift (light to workout weight) Heather 175 Noel 115 Ed 135 Brook 145 Karen 115 Verito 125 Christy 85 Adriana 175 Andrew 255 Maiya 195 Alissa 195 Penny 105 Guru 165 Joe 165 Bryan 255 Caileigh 125 Jamie 95 JMac 115 KK 125 Ruth mod D 135 Cait 85 Julie 85 Rochelle 105 Jessi 105 “Fran” Crazy Phil 14:02 “Other”...
by rmartinez | Aug 18, 2015 | WOD Archive
Back Squat – 60%x8, 65%x8, 70%x6, 75%x6x2 At 45 past the hour AMRAP in 12 minutes of: Wall balls (14/20) Toes to bar You can break the reps anyway you want, but you must complete the same amount of wall balls and toes to bar. Warm up: 500 meter row 3×20 pull overs Old stretch Ankle, hip and shoulder mobility Reps: Noel 64 sc Verito 61 sc Maiya 87 + Andrew 71 Ray 75 sc Juarez 71 Bull 89 Vince 67 Jamie 77 sc Amanda 76 sc Penny 62 sc Eric k 65 sc Joe 72 sc John 70 mod D 67 sc Vero 92 sc Caileigh 65 mod Carlos 42 Jason 73 McC 82 Diana 73 Rob 41 sc Herman 61 mod Cait 51 sc Susan 60 mod Julie 60 mod Next Saturday Roberto Maiya Dannelle Gonzo Ruth...
by rmartinez | Aug 17, 2015 | WOD Archive
3-Position Clean – 60%x1x2, 65%x1x2 at 40 past the hour FRCF’s Rookie Competition, Event 1 4 rounds of: 10 pull ups 20 over head lunges, total (15/25) 400 meter run Warm up: 400 meter run Sean’s drill Dynamic stretching Barbell skill Times: Marcel 12:13 Jeff 11:38 Noel 19:42 b Ed 18:12 b Vicki 17:39 b Isa 20:33 mod Karen 23:27 b Christy 20:14 mod Steph 13:13 Maiya 14:16 + Stacey 17:04 Sean 15:53 + Gonzo 17:35 sc Zumba 16:13 sc Ray 24:36 sc Jess 26:04 b Christy 14:41 Bull 15:02 Guru 15:12 Juarez 15:11 Gimpy 17:34 Eric K 17:06 b Bryan 17:40 Jamie 18:10 b Joe 21:27 b JMac 17:59 Caroline 21:19 b Sara 20:56 b Justin 21:52 b D 19:50 b KK 18:38 mod Susan 19:40 mod Jessi 17:23 mod Vero 10:10 sc Diana 11:37 sc Marina 10:31 sc April 10:42 Julie nft Rochelle 19:51 b Sundays: Vince...
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