by rmartinez | Feb 23, 2017 | WOD Archive, workout of the day
Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. box F.-Day 46 Block Snatch (mid-thigh) – 65%x2x4 Jerk – 75%x2x4 Clean Pull on Riser – 80%x3x3 Back Squat – 80%x3x3, 80%x2x2 T/N.- In teams of 2 AMRAP 20 Minutes 10 Clean and Jerks (95# / 65#) 20 Sit-ups One athlete will row 500 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. Times/Reps Will 170 Melissa 171 Alberto 17:51 Rosa 210 Gabriel 220 Raisa 156 Martha 17:59 Miriam 19:17 Chris H 19:40 Mauricio 191 Adriana 182 Mike 154 Stacey 167 Carmen 19:24 Saraha 19:30 Luke 40+14 Juarez 30+21 rx Omar Jessica 19:19 Guru 18:59 Susana 216 rx Tere 153 Yessy 184 Coates 150 Efrain 157 Simon 157 Kurtis 156 rx Victor 222 rx Jesus 185 F Alissa Ashley Other Eve;yn...
by rmartinez | Feb 22, 2017 | WOD Archive, workout of the day
C.-Power Snatch + Squat Snatch – 70%x (1+2) x 2, 75%x (1+2) x 3 (% of power snatch) at 35 past the hour: 1000 Meter row 30 Kettlebell swings (16/24) 20 Strict Pullups 30 Kettlebell Clean and Jerks, total (16/24) 20 Strict Pull-ups 1000 Meter row F.- Day 45 Snatch – 80%x1, 83%x1, 86%x1, 88%x1x2, 90%x1 Clean & Jerk – 80%x1, 83%x1, 86%x1, 88%x1x2, 90%x1 Back Squat – 85%x3x3, 87%x2x2 T.- In teams of 2 AMRAP 20 Minutes 5 Deadlifts (225# / 165#) 15 Burpees 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.- 3 Rounds For Time: 10 Handstand Push-ups 20 Straight Leg Sit-ups 30 Jumping Squats Times: Steph 20:40 Will 22:15 Karen 18:59 Miguel 18:17 Alberto 16:57 Penny 19:10 Martha nft Miriam 22:11 rxb Razor 21:19 rx Carmen 23:00 Raisa 24:44 rxb Hollywood 18:59 rx Caileigh 21L44 Teresa ? Nathan 18:15 Simon 19:43 Rosa 21:11 Mauricio 23:41 Sarah 18:13 Ozzy 18:48 Efrain 20:52 Victor 17:27 Susana 21:04 Adriana 19:ish Coates 21:53 Kurtis 23:25 Angie 17:20 Crystal 19:51 Wednesdays: Melissa Other Davis Chris H Victoe Efrain...
by rmartinez | Feb 21, 2017 | WOD Archive, workout of the day
Yoga Tonight @ 6pm C.- EMOM for 5 minutes 3 back squats @60-65% (pause 3 seconds at the bottom of the squat) at 40 past the hour 5 rounds of: 3 bar muscle ups (3 toes to bars and 3 ring dips) 6 burpees 9 ball slams (20/30) F.- Day 44 Snatch- 80%x2x2, 85%x1x3 Snatch Pull on Riser – 85%x4x5 Snatch Push Press – 87%x4x2, 87%x3x3 Good Morning – 32%x6x3 (% of Back Squat) T.- In teams of 2 For Time: 800 Meter run 150 Weighted Sit-ups (20/30) 150 Wall Ball Shots (14/20) 800 Meter run Both partners start and finish with an 800 Meter Run. Partition Sit-ups and Wall Ball Shots as needed. N.- For Time: 100 Air Squats 75 Sit-ups 50 Push-ups Times: Will 7:07 Kurtis 7:06 3Dee 7:49 C-Note 8:31 Alissa 7:00 Miriam 6:06 Martha 7:04 Raisa 8:40 Rosa 7:17 Shane 7:29 Susana 8:56 Carmen 7:25 Paide 10:21 Vicki 8:56 Bull 5:40 Mensch 5:40 m T2 11:16 Juarez 14:35 bmu Hollywood 8:16 bmu Mauricio 9:38 Stacey 8:59 Angie 8:17 Nathan 8:03 Omar 8:15 Tere 9:16 Caileigh 8:46 Ozzy 5:33 bmu Jessica 12:11 bmu Jonathan 7:08 Adriana 11:27 Yessy 8:42 Victor 6:42 bmu Herman 5:35 Crystal 7:28 Efrain 8:09 JMac 8:13 F Steph Jordan Tuesdays: Roberto 30:30 rx Yoga Susan Herman Ashley Guru Juarez...
by rmartinez | Feb 20, 2017 | WOD Archive, workout of the day
Bench Press 65%x6, 70%x6, 75%x5, 80%x3x2 at 40 past the hour 1 minute plank then 10-9-8…1 of Kettlebell snatches, left arm (16/24) Kettlebell snatches, right arm (16/24) Box jumps (20/24) 200 meter run after each round then 1 minute planl F.- Day 43 Clean & Jerk – 80%x2x2, 85%x1x3 Clean Deadlift – 113%x4x5 Front Squat – 89%x4x5 Mid-Hang Snatch High-Pull – 70%x4x3 T.- 10-9-8-…1 of Thrusters (65/95) N.- AMRAP 20 Minutes 400 Meter Run 40 Double-unders 20 Pull-ups 10 Burpees Times: Alissa 32:40 C-Note 28:00 Will 33:15 Karen 38:38 Raisa 37:06 Martha 34:25 Chris H 26:54 Vicki 32:30 Razor 36:27 rx Bull 28:25 rx T2 31:02 Efrain 33:50 Michelle 31:30 Mauricio 27:15 Sarah 31:18 Sean 28:02 Matt 33:00 Rosa 39:17 Omar 31:00 Teresa 31:00 Logan 31:00 Nathan 31:00 Susana 28:36 rx Adriana 29:26 Coates 31:16 Jonathan 24:22 Caileigh 31:44 Yessy 30:25 Tere 27:40 Carmen 24:01 Victor 26:01 Crystal 31:20 Mondays: Miriam 14:07 Jordan 9:45 Ninja: Juarez CQ Other: 3Dee Ashley Guru...
by rmartinez | Feb 19, 2017 | WOD Archive, workout of the day
C.- Clean & Jerk – 60%x3, 65%x3, 70%x3, 75%x2, 80%x1 at 40 past the hour For Time: (65/95) 10 Strict Presses 15 Overhead Squats 20 Push Presses 25 Front Squats 30 Push Jerks 35 Back Squats F.- Day 42 Block Clean (mid-thigh)- 75%x2x5 Snatch Balance – 80%x3x2, 84%x3, 84%x2 Push Press – 87%x3x3, 90%x3x2 Muscle Snatch – 76%x3x2, 79%x2x2 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: Steph 10:30 rx Kurtis 24:54 rx 3Dee 11:58 C-Note 14:10 Will 19:06 Razor 13:08 rx Miguel 11:56 rx Alberto 15:36 Herman 20:10 Rosa 11:30 Raisa 13:19 Martha 11:14 Sarah 16:56 JMac 23:27 rx Alissa 11:19 rx+ Roberto 14:17 rx Stacey 15:55 rx Juarez 11:16 rx Hollywood 13:03 rx Caileigh 14:47 rx Vicki 12:12 Omar 15:18 Crystal 14:03 Coates 27:05 rx Victor 17:00 Angie 10:27 Tere 11:35 Other: Ashley Susan Guru Sundays:...
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