by rmartinez | Sep 25, 2017 | WOD Archive, workout of the day
Join our $10K Challenge Ask Roberto for Details From Luke’s Chest C.-1K row or 1 mile run Bench Press 5-5-5-5 at 40 past the hour 10 Minutes AMRAP 10 Weighted Box step ups, total 5 Hand Stand Push Ups 2 strict pull ups N.- For time: 50-cal. row 50 toes-to-bars or 50...
by rmartinez | Sep 24, 2017 | WOD Archive, workout of the day
2018 will be our fittest year yet 6AM Class with Carla 9AM Open gym with Vicki From Luke’s Chest C.- 1 Mile Run at 15 past the hour Back Squat Speed Drills 7X2 (slowly lower to the bottom of your squat, pause for 2 seconds and lift the bar as smoothly as possible. DO NOT BOUNCE AT THE TOP) Add weight after each set ay 40 past the hour 12 minute AMRAP 8 toe 2 bar 8 pistols (per leg) 8 kettlebell swings...
by rmartinez | Sep 23, 2017 | WOD Archive, workout of the day
Loredo 6 rounds for time of: 24 squats 24 push-ups 24 walking-lunge steps, total Run 400 meters The “Loredo” Hero WOD was designed by Michelle Benedict of CrossFit Fort Bragg and became an official CrossFit Hero WOD when it was posted on crossfit.com as the workout of the day for Monday, December 31, 2012 (121231). U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique. The 6 rounds represent the month (June) and 24 repetitions represent the day Eddie...
by rmartinez | Sep 22, 2017 | WOD Archive, workout of the day
Join our 2018 Challenge and you could win $10K Vamos, Vamos, Vamos! C.- 7×1 hang power clean (add weight after each lift. Go for a max) at 45 past the hour (repeat workout from 9/23/2013 AMRAP in 10 minutes of: 10 Thrusters (65/95) 10 Pullups N.- 3 rounds of 500 meter row 5 burpees 10 kettlebell...
by rmartinez | Sep 21, 2017 | WOD Archive, workout of the day
Join our 2018 Challenge You could win $10,000 just for working out From Luke’s Chest C.- For time Partner up 400M Partner Carry (Pick up your partner anyway you can: piggy back or firemen. If you can’t, each partner must run with a 20lb slam ball) “Dirty Thirty” (Each partner will perform 15 reps, but while one is working the other must hold a plank, or perform a hand stand hold) 30 Box Jump 24/20″ 30 Jumping Pull ups 30 KB Swings 53/35 30 Walking Lunges 30 Knees to elbows 30 banded good-mornings (green bands) 30 Wall Ball 20/14 30 burpees 30 Double Unders 400M Partner...
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