by rmartinez | Oct 26, 2016 | Uncategorized, WOD Archive, workout of the day
Halloween Costume WOD and Potluck on Saturday, October 29 at 9:30 am If you plan to bring a dish/beverage to the potluck, please use the sign up sheet on the front counter Power Clean + Squat Clean 70%x (1+2) x 2, 75%x (1+2) x 3 (% of power clean) Please do 5 glute ham raises between sets at 40 past the hour “Helen” 3 rounds for time of: 400 meter run 21 kettlebell swings (16/24) 12 pull ups “Maximum Level” 7 minute abs Times: Victor 11:50 William 15:01 Carla 12:41 Melissa 14:40 Miriam 14:28 Martha 15:27 Carmen 14:08 Raisa 18:21 Gris 13:45 Alberto 13:19 Jordan 14:08 Christy 15:43 Rosa 17:11 Bull 13:56 Mauricio 17:54 Ozzy 10:14 Hollywood 12:25 Caileigh 25:33 Susana 11:59 Roberto 12:07 Herman 14:42 Wednesdays Steph Baseline Vicki 6:11 Other Guru Susana...
by rmartinez | Oct 25, 2016 | WOD Archive, workout of the day
Halloween Costume WOD and Potluck on Saturday, October 29 at 9:30 am If you plan to bring a dish/beverage to the potluck, please use the sign up sheet on the front counter Yoga Tonight @ 6 pm EMOM in 7 minutes of: 3 front squats @ 75-80% of 1RM at the 10 minute mark 3 rounds for time of: 10 kettlebell overhead lunges, left arm 10 kettlebell overhead lunges, right arm 10 ring dips 10 ring rows Times: William 6:26 Rosa 8:10 Martha 6:35 Raisa 8:06 Miriam 8:44 Razor 6:29 Juan 10:23 Alberto 8:20 Miguel ? Carmen 7:54 Jill 9:36 JMac 8:24 Bull 7:37 Carla 8:02 Bryan 8:07 Juarez 7:39 Lowell 9:01 Mauricio 9:39 Jess 5:12 Susana 5:56 JC 7:22 Ozzy 6:28 Chris 7:36 Victor 6:58 Sean 8:40 Rere 8:42 Dani...
by rmartinez | Oct 24, 2016 | WOD Archive, workout of the day
Halloween Costume WOD and Potluck on Saturday, October 29 at 9:30 am If you plan to bring a dish/beverage to the potluck, please use the sign up sheet on the front counter 3 rounds not for time of: 10 sitting strict press 10 ghd situps 10 single leg hip thruster at 40 past the hour AMRAP in 12 minutes of: 4 burpee box jumps (20/24) 8 toes to bar 12 ball slams (20/30) Rounds: Kurtis 4+22 William 6+3 Victor L 7+12 Karen 6 Diana 6+2 Melissa 6+3 Rosa 4 Jordan 5+18 Raisa 6 Christopher 5 Alberto 5+8 Miguel 5+18 Juan 5 Penny 4+16 Razor 5 rx Bull 6+8 rx JMac 5 rx Lowell 5+1 rx JC 7+1 rx Juarez 5+11 rx Mauricio 5+4 Stacey 5+4 rx Vicki 6+4 Caileigh 5+4 Hollywood 5 rx Evelyn 6 Susana 8+12 rings Ozzy 8+16 rx Adriana 7 Carmen 5+4 Herman 6+9 Alissa 5+5 Nico 6+4 Ian 5+4 Mondays: Roberto Other:...
by rmartinez | Oct 23, 2016 | WOD Archive, workout of the day
Halloween Costume WOD and Potluck on Saturday, October 29 at 9:30 am If you plan to bring a dish/beverage to the potluck, please use the sign up sheet on the front counter Halting snatch deadlifts 3 sets of 4 @ 100-110% of 1 RM squat snatch at 40 past the hour 5 rounds for time of: 1 minute plank 2 squat snatch at 85-90% 10 pull ups (chest to bar, if you can) 200 meter run “Maximum Level” 3 rounds of: 5 minutes of running rest 5 minutes Times: Kurtis 21:10 Carla 21:39 Penny 27:19 Miriam 25:23 Connor 19:00 Razor 22:34 Melissa 20:38 Steph 21:12 Raisa 27:24 Diana 19:50 Alberto 23:06 Rosa 25:58 Shannon 25:19 Jill 29:24 JMac 27:19 Lowell 21:48 Bryan 23:07 Gris 21:00 Cori 22:50 Hollywood 22:33 Stacey 22:55 Ozzy 18:30 Jessica 20:32 Luke 26:53 Susana 18:30 Herman 21:04 Victor L 18:48 Mauricio 21:57 Adriana 24:12 Caileigh 32:11 Evelyn 19:55 Carmen 22:50 Juarez 21:52 Ashley 20:28 Other:...
by rmartinez | Oct 22, 2016 | WOD Archive, workout of the day
“Jag 28” For time: Run 800 meters 28 Kettlebell swings (16/24) 28 Strict Pull-ups 28 Kettlebell clean and jerk, prison rules (16/24) 28 Strict Pull-ups Run 800 meters U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad. Times: Roberto 25:41 Vicki 26:30 Herman 30:16 Susana 23:57 Christopher 24:15 Sean 28:38 Saturdays: Jessica 22:09 Luke...
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