by rmartinez | Jan 21, 2016 | WOD Archive, workout of the day
Burpee Strong= 79 Cluster 1-1-1-1 x 4 sets; Rest :10-:15 b/t reps…. Rest 3:00 b/t Sets (start at 70% and move up small increments) Goal is 85-90% 1RM AMRAP Ring Dips x 4 Sets; Rest 2:30 b/t at 40 past the hour Row 500m 100 Double unders (trip up/break = 3 Burpees)/ 300 singles (trip up/ break = 3 burpees) Run 400m *Burpees are done on the spot. Warm up: Coach’s choice Times: Luis 9:59 Shane 16:29 Jeff 4:44 Jess 9:52 Isa 10:20 Diana 11:38 Verito 9:01 Gabriel 14:53 Chuy 14:33 Razor 8:31 3D 9:30 Randy 7:58 Raisa 12:00 Teresa 11:13 Paige 14:20 Al 14:11 Juarez 5:45 T2 8:26 Jeremy 10:37 Leslie 10:18 O’Malley 8:46 Carlos 11:38 D 6:57 Jill 7:54 Mark 9:57 McC 5:52 Rochelle 8:23 Thursdays: Gordon 23:09 Other: Stacey...
by rmartinez | Jan 20, 2016 | WOD Archive, workout of the day
Burpee Strong= 80 “Tuff Love” floater workout In 5 minutes find a max load of: Power snatch + Hang snatch (power or squat) + over head squat at 40 past the hour 10 Rounds for time of: 10 hand release push ups 8 Toes To Bar 6 box jumps 24”/20” 4 CTB pull ups 2 HSPU (strict, if you can) Times: Jeff 15:10 Steph 9:00 1/2 Karen 23:53 Diana 21:38 Teresa 16:42 mod Christy 21:58 Silvia 18:20 mod Carmen 19:03 Brian 27:11 Miriam 22:55 Alissa 32:54 Jess 32:20 Ivonne 20:56 Raisa 28:25 Guru 31:39 Stacey 26:36 Mike 23:56 Joe 22:56 T2 19:10 D 25:57 Hunter 24:38 Han 22:10 Al 25:32 Randy 22:50 Amy 22:32 Vicki 27:45 Paige 21:41 Bull 24:07 Juarez 25:51 Danny M 27:123 Jill 21:45 Other: JMac Comp Prep: Luis Alissa...
by rmartinez | Jan 19, 2016 | WOD Archive, workout of the day
Burpee Strong= 81 5 Sets for highest load: 4x (1 Power Clean + 2 Front Squat) This sequence = 1 set at 40 past the hour 25 wall balls (14/20) 1 bar muscle up/ 5 pull ups 20 wall balls (14/20) 2 bar muscle up/ 10 pull ups 15 wall balls (14/20) 3 bar muscle ups/ 15 pull ups 10 wall balls (14/20) 4 bar muscle ups/ 20 pull ups 5 wall balls (14/20) 5 bar muscle ups/ 25 pull ups Warm up: Coach’s choice Times: Kim 13:14 Lylie 13:22 Bill 12:50 C-Note 12:07 Shane 10:49 Al 9:25 Chuy 7:40 Gabriel 7:13 Raisa 8:12 Carmen 9:40 Diana 8:34 Ivonne 10:10 Z 11:03 Verito 15:39 Adriana 9:46 Miriam 13:10 JMac 14:57 Alissa 14:16 Luis 10:47 Mensch 12:10 Jeremy 12:43 Donna 13:13 Bull 13:00 T2 10:57 Phil 15:45 Ruth 10:50 Ricky 6:57 D 18:04 Vero 12:41 Paige 13:47 Rochelle 13:34 McC 9:15 CQ 16:18 “Helen” Luis 10:08 Jeff 9:26 Cori...
by rmartinez | Jan 18, 2016 | WOD Archive, workout of the day
JMac’s and Jess’ Birthday Workout Partner up! Buy in: Together row 80 calorie, non-rower partner complete 19 air squats and every minute on the minute switch partner on rower. then 3 rounds of: 4 over head squats (65/95) 5 strict pullups 6 power snatches (65/95) Cash out: Together Row 71 calories, non-rower partner complete 19 air squars and every minute on the minute switch partner on rower Times: Shane/Luis 16:50 Bill/Kim 16:35 Isa/Karen 25:47 Gabriel/Chuy 20:15 Verito/Miriam 21:21 Raisa/Ivonne 21:34 Razor/Brian 18:30 JMac/Bauer 😉 24:13 Paige/Vicki 18:23 Bull/Ricky 11:52 airdyne Donna/Danny 21:43 Jen/Penny 18:17 Juarez/Jess 18:33 Alissa/ Sean 21:30 Leslie/Elke 21:13 Amanda/April 18:31 Ruth/Phil 20:10 Ricky/Tyler 16:31 Jill/Mark 21:14 D/Stacey 24:04 Vero/Carmen 27:21 Rochelle/McC/Thea...
by rmartinez | Jan 17, 2016 | WOD Archive, workout of the day
Burpee Strong: 83 Partner EMOM for 10 minutes of: 3 position clean (35/45) Each partner will have 30 seconds to perform the 3 lifts (The purpose of this EMOM is for partners to help each other by observing and offer cues) at 40 past the hour 5 rounds of: 5 power cleans (95/135) 10 front rack lunges, total (65/95) 15 calorie row/ air dyme or 200 meter run Times: Randy 12:36 Luis 14:40 D 14:52 Kim 15:36 Bill 16:52 C-Note 17:28 Razor 18:03 Steph 12:36 Jess 18:13 D 15:53 Verito 17:58 Z 18:42 Raisa 19:51 Lylie 20:27 Herman 16:38 Susan 18:43 Jill 17:05 Juarez 14:45 Amanda 15:40 O’Malley 13:36 JMac 18:34 Andrew 16:20 Roberto 14:57 Alec 19:47 Miriam 16:55 Carmen 17:06 Vero 17:06 CQ 18:47 Vicki 16:41 Alma 16:09 Esdrel 14:21 Comp Prep “Grace” T2 2:59 Stacey 5:06 Alissa...
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