by rmartinez | Aug 26, 2016 | WOD Archive, workout of the day
Barbells Basics cancelled today. Take 10-15 minutes to perform: Squat Clean 3×3 @ 80% At 45 past the hour- For Time: *Start with 3 thrusters 65/95 50 Double Unders 40 Pushups 30 Toes to Bar 20 Stick Jumps (Prison Rules) 10 Weighted Russian twists 20/30 (Prison Rules) *Every minute on the minute, perform 3 thrusters 65/95 Times: Susana 8:39 Jill 9:32 Luke 7:54 Jessica 7:57 Razor 9:51 Sean 4:50 Melissa 8:58 Raisa 9:32 Vicki 9:32 Adam 6:26 Other...
by rmartinez | Aug 25, 2016 | WOD Archive, workout of the day
Take 15-20 minutes to find a 3 rep max overhead squat at 40 past the hour 10-9-8-7…1 of: Over head squats @60-65@ of today’s 3 rep max Pull ups (Chest to bar, if you can) “Ninja” 5k Times: Razor 12:27 100 Raisa 13:16 70 Martha 12:37 55 Miriam 12:38 70 Roberto 16:03 105 c2b Donna 12:47 15 Randy 12:33 85 c2b Gris 14:16 35 Stacey 12:45 65 JMac 13:53 65 Juarez 16:55 115 c2b Luke 16:56 120 Hollywood 15:21 100 Christopher nft Adriana 11:27 65 Susana 10:26 55 Jessica 10:32 75 Tere 10:25 45 Tuesdays Steph 5:29 Wednesdays CQ 1:58 14:02 Other Robert John Guru Ninja...
by rmartinez | Aug 24, 2016 | WOD Archive, workout of the day
Deadlift 5×5 Start light, last set 10 to 20 lbs heavier than workout weight at 35 past the hour 500 meter sprint on rower (give it everything you have) at the 3 minute mark 3 rounds of 5 deadlifts (155/225) 10 hand release pushups 200 meter run Times: Vero 11:31 Lylie 12:49 Shane 10:17 rx Kim 12:03 Carla 12:00 Sean 1:50/8:30 rx Penny 2:10/10:41 Karen 2:48/13:50 Christy 2:12/12:03 Miriam 2:01/10:10 rx Razor 1:42/10:28 Martha 2:20/10:49 Carmen 2:18/11:12 Tere 2:24/14:02 Raisa 2:26/11:11 rx Donna 2:30/10:52 Roberto 1:56/10:41 Adriana 2:14/10:36 Susana 2:03/9:36 rx Vince 1:40/11:25 rx+ Marlene 2:10/13:00 Makayla 2:12/13:28 Wednesdays: Alisa Jessica 29:19 CQ 30:23 T2 34:32 Ozzy...
by rmartinez | Aug 23, 2016 | WOD Archive, workout of the day
Yoga Tonight at 6 pm “Filthy Fifty” 50 box jumps 50 jumping pullups 50 kettlebell swings 50 walking lunges 50 knees to elbows 50 push press 50 back extensions 50 wall balls 50 burpees 50 double unders Times: Vero nft Shane 36:32 rx Carla nft Melissa 36:37 Penny 43:21 Miriam 37:14 rx Raisa 37:29 Martha nft Carmen 34:59 Nicole 30:06 Cathy 26:33 1/2 Bull 34:50 Jill 34:45 Ruby 36:02 Jeremiah 27:25 rx Stacey 45:05 rx Juarez 47:47 rx Susana 30:42 rx Adriana 33:47 Vicki 31:33 Ian 19:17 1/2 Andrea 30:17 Nico 38:44 Crystal 32:36 Tato 43:41 Adam 26:00 rx Tuesdays: Hollywood 6:11 Caileigh 7:20 Yoga Guru Christy Karen Lylie Asley Other: JMac...
by rmartinez | Aug 22, 2016 | WOD Archive, workout of the day
Take 15-20 minutes to find today’s max snatch at 40 past the hour Inspired by FRCF’s Colorado Open wod#2 5 rounds for time of: 1 snatch @70% of today’s max clean and jerk 10 ball slams (20/30) 10 box jumps over “Maximum Level” 5k run Times: Alissa 6:59 Kim 11:11 Vero 9:36 William 10:15 Lylie 11:11 Melissa 6:22 Christy 7:29 Karen 8:44 Raisa 9:38 Penny 7:57 Moni 8:05 Martha 7:54 Razor 8:35 Nicole 10:01 JMac 10:11 Cathy 7:49 Sean 4:39 Bull 6:12 Jill 6:34 Susana 6:46 Juarez 7:48 Gris 6:42 Cori 7:03 Luke 7:01 Jessica 5:42 Stacey 6:50 Miriam 6:38 Vicki 6:39 Ozzy 5:06 Adriana 5:41 Robert 8:19 Crissie 8:48 Tere 7:21 Carmen 7:26 Crystal 6:42 Mondays: CQ 5 Other: Guru...
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