Saturday, 4/1/2017

C.- 5 rounds of: 400 meter run 3 deadlifts (185/275) 2 rope climbs 10 burpees *If you did Friday’s workout, feel free to substitute the rope climbs for 2 muscle ups or 6 strict pull ups, if you like. Otherwise, climb the rope again Times Josh CQ Razor Steph 25:55 Will 25:06 Mauricio 25:49 Chris R 25:29 Vicki 21:13 Adriana 25:57 Ozzy 22:00 Gabriel 26:00 Annie 21:32 Matt 24:36 Simon 18:46 Rosa 26:58 Logan Nathan Teresa Jonathan Victor Alissa Ashley Juarez N.- 5k...

Friday,3/31/2017

Nutritional Challenge Starts Monday. C.-Take 15 to 20 minutes to work in any lift or gymnastic skill you like. EMOM for 15 minutes of Minute 1: 14/20 calorie Row Minute 2: 1 rope climb + max reps of hand stand pushups goal is to do one unbroken set until the minute runs out) Minute 3: rest entire minute T.- In teams of 2 5 round of: Run 400 meters 185-lb. deadlifts, 20 reps Both athletes run together, split the deadlifts any way you like Reps: Will 71 Chris R 66 Shane 75 3Dee 65 C-Note 43 Steph 64 Vicki 38 Karen J 40 Miriam 80 Martha ? Rosa 48 Teresa ? Kris 23 Annie 86 Bull ? Ramone 65 Cristy 15 Juarez 12 Mauricio 32 Thursdays Stacey Post time to...

Thursday, 3/30/2017

C.- 5 rounds Not for Time of 10 GHD sit ups 1 lap of one arm kettlebell waiters carry inside the gym (16/24) at 40 past the hour 3 rounds for time of: 10 clean and jerks (95/135) 400 meter run N.- Run 3x600m, 4x200m, 3x400m, 4x200m – 90sec rest between reps; 4min rest between sets Workout Details: run 600m, rest :90, run 600m, rest :90, run 600m, rest 4:00, run 200m, rest :90, run 200m, rest : 90, run 200m, rest :90, run 200m, rest 4:00, run 500m, rest :90, run 400m, rest :90, run 500m, rest 4:00, run 200m, rest :90, run 200m, rest :90, run 200m, rest :90, run 200m, done Times: 3Dee 14:21 Shabe 16:18 Will 14:32 Alissa ? Steph 9:54 Bull 11:02 Miriam 11:55 Martha 14:44 John 15:32 Razor 15:14 Sarah 10:30 Brian 10:30 Cristy 12:46 Matt 14:17 Meg 14:12 Gabriel 12:10 Rosa 14:50 Logan Ethan Isabelle Nathan Jonathan Teresa Victor 10:29 Simon 10:42 Roberto 10:49 Jordan 11:07 Shirley 14:53 Will Coates 14:04 Crystal 12:18 Ninja CQ Grace: Annie Other...

Wednesday, 3/29/2017

C.- 2 rounds of rowing as many meters as possible under a 2:10/1:50 split Rest 3 to 5 minutes between efforts at 40 past the hour 4  rounds of: 20 wall balls (14/20) 20 box jumps (20/24) *EMOM 1 ring of bar muscle up or 3 burpees T.- In teams of 2 AMRAP 20 Minutes 30 Burpees 40 Sit-ups 50 Walking Lunges Only one athlete can be working at a time. N.- Run 3x600m, 4x200m, 3x400m, 4x200m – 90sec rest between reps; 4min rest between sets Workout Details: run 600m, rest :90, run 600m, rest :90, run 600m, rest 4:00, run 200m, rest :90, run 200m, rest : 90, run 200m, rest :90, run 200m, rest 4:00, run 500m, rest :90, run 400m, rest :90, run 500m, rest 4:00, run 200m, rest :90, run 200m, rest :90, run 200m, rest :90, run 200m, done Times: Will 13:17 rx Victor 13:48 rx rmu Chris R 3 rds Shane 11:58 rx Miriam 16:50 rx Martha 11:58 rx Alberto 16:00 rx Annie 13:51 rx bmu Meg 14:16 Sarah 15:57 Karen J 13:55 Crystal 17:29 Tiffany 14:53 Hank 13:49 m Juarez 27:00 rx Caileigh 37:00 rx Cristy 15:22 rx Hollywood 18:45 rx bmu Nathan ? Jonathan ? Sean 8:44 rx bmu Brian 9:38 rx rmu Abdel nft Tere 15:50 Rochelle 21:35 Herman 22:00 rx Mike ? Team Victor/Sean 5+30 Yoga Victor Adriana Guru Hollywood Juarez Ashley Other Jordan Ashley Ozzy Tuesdays Vicki...

Tuesday, 3/28/2017

C.- 2 sets of 1 power snatch + 2 squat snatch @ 70% 3 sets of 1 power snatch + 2 squat snatch @ 75% 5 sets of 3 split jerk @ 75% Roberto’s First ever CrossFit Workout (3/28/08) It has been 9 wonderful years. 3 rounds for time of: 50 double unders 25 pushups 25 squats T.- In teams of 2 AMRAP in 16 minutes of: 10 toes to bar 10 front squats (95/135) 10 hang power cleans (95/135) 10 shoulder to overhead (95/135) 10 burpees Split the workout any way you like N.- Run 3x600m, 4x200m, 3x400m, 4x200m – 90sec rest between reps; 4min rest between sets Workout Details: run 600m, rest :90, run 600m, rest :90, run 600m, rest 4:00, run 200m, rest :90, run 200m, rest : 90, run 200m, rest :90, run 200m, rest 4:00, run 500m, rest :90, run 400m, rest :90, run 500m, rest 4:00, run 200m, rest :90, run 200m, rest :90, run 200m, rest :90, run 200m, done Times: Yessy 12:42 Kurtis 8:59 rx Shane 11:33 rx Victor 6:50 rx Karen 13:35 Kris 8:40 Karen J 8:46 Roberto 8:02 rx Bull 8:52 rx Susan 11:17 Hank 12:40 Chris R 9:55 Rosa 13:15 Simon 8:40 Sean 5:33 rx Juarez 9:56 rx Stacey 12:06 rx Matt 9:17 Logan 6:00 Gabriel 8:51 Teresa 9:29 Ozzy 5:17 rx Victor 9:02 pullups Adriana 8:00 Mauricio 8:29 Hollywood 10:06 rx Caileigh 21:40 rx Susana 12:52 rx Will 7:45 Abdel 11:00 Meg 11:00 Tere 14:32 Crystal ? 17.5 Jordan Other...