Wednesday, 2/1/2017

  Yoga Tonight @ 6pm C.- 5×2 3-5 seconds paused back squats @60-70% at 4o past the hour 3 rounds of: 24 over head walking lunges, total (65/95) 400 meter run/ 500 meter row 5 hand stand pushups F.- Day 26 Block Snatch (mid-thigh) – 70%x3x4 Jerk – 82%x3x2, 85%x2x3 Clean Pull – 100%x3x5 Back Squat – 86%x4x5 T.- In teams of 2 AMRAP 20 Minutes 10 Hand Release Push-ups 10 Straight Leg Sit-ups 10 Box Jump Overs (24 / 20) One athlete will run 400 Meters while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left off. N.- 10 Rounds For Time: 10 Push-ups 10 Sit-ups 10 Squats Times: Victor 19:36 Will 22:00 Bill 15:40 m Rosa 13:50 m Evelyn 13:30 m Juan 13:33 Miguel 13:33 m Penny 20:56 Roberto 21:23 rx Vicki 14:23 m Carmen ? Bull 14:53 rx Susana 16:08 rx Jason nft Luke 18:05 rx Jessica 16:20 rx Mauricio 17:46 Hollywood 15:58 m Adriana 16:03 Maxinne 19:38 Ian 18:18 Nico 18:05 Luis 18:02 Coates 14:41 Herman 13:56 German 20:23 Kurtis 15:23 Tere 19:03 N Victor C-Note Kim 3Dee TerraKids Mia Lily Nathan Yoga Victor Susan Juarez CQ Guru...

Tuesday, 1/31/2017

TerraKids tonight @ 5pm C.- 3-Position Squat Snatch – 60%x1x2, 65%x1x2 (% of squat snatch) at 40 past the hour AMRAP in 15 minutes of: 15 wall balls (14/20) 10 ring pushups EMOM: 1 power snatch @ 80% F.- Day 25 Snatch – 70%x3, 75%x2, 80%x1, 70%x1, 75%x1, 80%x1 Clean & Jerk – 70%x3, 75%x2, 80%x1, 70%x1, 75%x1, 80%x1 Back Squat – 80%x4x2, 85%x3x3 T/N.- In teams of 2 AMRAP 10 Minutes 10 Calorie Row 10 Burpees One athlete will row while the other completes the burpees. Athletes will switch stations and begin the next round, only after both athletes have completed their reps. Rounds: Alissa ? Will 5+10 95 Kurtis 4+23 95 Bull 8 125 Razor 6+8 120 Mike 5 85 Michelle 6 55 Gris 7+15 m Rosa ? Matt 7 75 Adriana 13 65 Susana8 65 Randy 6+12 85 Jess 8+10 85 Evelyn 6 55 10 min Omar ? Victor 7 95 German 6 75 Coates 6+10 95 Tere 7 50 Crystal 8 50 Angie 7 45 T CQ/Juarez 11+7 TerraKids Nathan Logan Teresa Alexa Mondays Roberto 25:37 24 Juan 25:42 16 F Guru...

Monday, 1/30/2017

C.- Front Squat 60% X6x2; 65%x4, 70% x3x2 at 40 past the hour 3 rounds of: 20 box jumps (20/24) 20 ghd situps 20 calorie row 20 pullups F.- Day 24 3-Position Snatch – 78%x1x5 Snatch Pull – 98%x4x5 Snatch Push Press – 81%x5x5 Good Morning – 30%x6x3 (% of Back Squat) T/N.- In teams of 2 AMRAP 30 Minutes 20 Burpee Pull-ups 50 Meter Bear Crawl 20 Thrusters (45# / 35#) Only one athlete can be working at a time. Times: Will 28:31 16 Kurtis 26:10 12 C-Note 27:22 8 3Dee 27:27 8 Alissa 29:08 16 Melissa 20:19 m Steph 28:04 16 Razor 28:28 16 Rosa 25:40 12 Penny 27:03 20lbs Gris 23:47 8 Csott 22:46 20 Gabe 20:48 24 Mauricio 29:24 24 Juarez 32:57 24 Angie 22:06 8 Mia 21:01 24 Victor 22:57 20 Adriana 23:30 12 Tere 26:39 as Nico 24:05 12 Luis 23:30 12 Coates 27:10 16 Ian 24:05 10lbs F Ashley Jordan...

Sunday, 1/29/2017

“Rahoi” Complete as many rounds as possible in 12 minutes of: 24 inch Box Jump, 12 reps 95 pound Thruster, 6 reps 6 Bar-facing burpees U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk. Rounds: Vicki 3+24 Sean 5 rx Victor 3+7 rx Carl 3 Alissa nfr Susana 4+132 JMac 4 rx Saturdays: Roberto 15:30 rx Nunja: Dani Roberto Angie Mia Other:...

Saturday, 1/28/2017

C.- 2 rds NFT of 400 meter run 10 back extentions at 40 past the hour 50 double unders 40 kb swings (16/24) 30 wall balls (14/20) 20 knees to elbows 10 hang power snatches (55/80) 20 knees to elbows 30 wall balls (14/20) 40 kb swings (16/24) 50 double unders T/N n teams of 2 For Time: 200 Double-unders 100 Wall Ball Shots (20# / 14#) 100 Sit-ups 100 Pull-ups 100 Push-ups Only one athlete can be working at a time. Times: Rosa 23:00 3Dee 17:19 Vicki 19:00 Randy 21:00 rx Juarez 21:22 rx Caileigh 21:49 rx Razor 18:37 rx McC 18:48 Victor 18:39 rx Steph 16:44 Jason 19:45 rx Susana 17:06 rx JMac 25:54 rx Matt 19:24 Mauricio 18:40 Angie 16:06 Nathan 11:18 Jonathan K 12:00 Mia 10:00 Teresa K 13:00 Logan 12:10 F Caileigh...