by rmartinez | Mar 27, 2016 | WOD Archive, workout of the day
Burpee Strong= 13 Bench press 5×5 (add 5 to 10 pounds each round) at 40 past the hour Roberto’s first CrossFit workout back on 3/28/08 3 rounds for time of: 50 double-unders 25 pullups 25 air squats Warm up: Coach’s choice Times: C-Note 17:51 s 3Dee 12:28 s Kim 14:10 s Jeff 7:04 Shane 22:15 Carla 18:10 s Razor 13:36 Raisa 15:11 s Susana 14:11 s Martha 11:24 s Alissa ? Jill 13:18 m JMac 15:29 O’Malley 16:47 Jess 14:28 Stacey 14:01 Guru 17:23 Ruth 13:50 m Juarez 11:38 Carmen 14:32 s Emily 14:50 s Miriam 15:04 s Diana 14:05 s Vero 14:28 s Roberto 11:03 D 13:53 s Cori 12:25 s Matt 9:27 Herman 19:06 Jakie 19:39 s Mitchell 19:02 Rochelle 13:41 s 16.5 Bill 28:59 Steph 17:45 Phil 22:42 s Sundays Verito 54:00 Other:...
by rmartinez | Mar 26, 2016 | WOD Archive, workout of the day
“Jesus” 14 rounds for time of: (scale as needed) 10 deadlifts (95/65) 10 squat cleans (95/65) 10 push-press (95/65) 50 ft of walking lunges with barbell on back + walk back to starting point Athletes may only “de-load” the barbell from their control during rounds 3, 7, and 9. As these three rounds are completed, the athlete must place the barbell on the ground, pick-up a kettlebell (53/35), and complete 7 Turkish get-ups (for a total of 21 TGUs across the three rounds). This is our scaled version: 14 rounds of: 10 Romanian deadlifts (35/45) 10 hang squat cleans (35/45) 10 push press (35/45) 20 walking lunges, total, with barbell on the back The workout represents the 14 Stations of the Cross and the three time Jesus fell to the ground. 1.Jesus is condemned to death 2.Jesus carries his cross 3.Jesus falls the first time 4.Jesus meets his mother 5.Simon of Cyrene helps Jesus carry the cross 6.Veronica wipes the face of Jesus 7.Jesus falls the second time 8.Jesus meets the women of Jerusalem 9.Jesus falls the third time 10.Jesus is stripped of his garments 11.Crucifixion: Jesus is nailed to the cross 12.Jesus dies on the cross 13.Jesus is taken down from the cross 14.Jesus is laid in the tomb Times: Gordon 32:23 Tere 45:05 Sean 48:20 Roberto 1/2 Vicki ? 16.5...
by rmartinez | Mar 25, 2016 | WOD Archive, workout of the day
Power Snatch + Snatch – 75%x (1+2) x 4 (% of power snatch) at 40 past the hour 1000 meter row then 3 rounds of 10 pull ups (c2b, if you can) 15 ball slams (20/30) 20 walking lunges, total then 500 meter row Times: Sean 13:35 Shane 15:54 3Dee 15:21 Razor 15:21 Susana 15:32 Carla 17:54 Matt 12:54 Rochelle 17:35 McC 17:12 Jen 14:56 Jess 17:12 Kati 15:01 16.5 Roberto 20:53 JMac 32:05 Vicki 22:56 D 21:43 s CQ...
by rmartinez | Mar 24, 2016 | WOD Archive, workout of the day
Workout 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Notes This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout. This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49. Equipment • Barbell • Standard bumper plates (18” diameter) to load to the appropriate weight for your division • Collars * If you do not use standard-sized bumper plates on the barbell, you will also need a second barbell set with standard plates to jump over for the burpees, unless you are Scaled Masters. Scaled Masters will be permitted to jump over an empty barbell on the burpees. For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition. **The official...
by rmartinez | Mar 23, 2016 | WOD Archive, workout of the day
Lets try this again 😉 Split Jerk 3-2-2-1-1-1 at 35 past the hour “Tabata” (20 seconds on/10 seconds rest x 8) Air squats Kettlebell swings (16/24) Russian twist (20 # slam ball), prison rules Ring rows *Rest one minute between each exercise) Warm up: Coach’s choice Reps: Carmen 432 Emily 162 Ali 200 Roberto 285 Vicki 347 D 315 Guru 409 Cori 373 Stacey 330 Susana 328 JMac 258 Other:...
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