by rmartinez | Dec 26, 2018 | WOD Archive, workout of the day
A. Overhead Squat Add 5lbs to your 1RM and recalculate your 90% 70% x 3 80% x 3 90% x 4+ B. For Max Reps: 3 Minutes Rowing for Calories Rest 60 seconds 3 Minutes of Dumbbell/KB Box Step-Overs (one db or kb in each hand) Rest 60 seconds 3 Minutes of Thrusters (80/115) Ninja: Same: (scale down accordingly) Bonus: 5K...
by rmartinez | Dec 25, 2018 | WOD Archive, workout of the day
REGULAR SCHEDULE TODAY A. Power Clean + Power Jerk/Squat Clean + Split Jerk Add 10lbs to your 1RM and recalculate your 90% 70% x 3 80% x 3 90% x 2 B. 5 rounds of: 6 Strict Pull-Ups 12 Goblet Squats (16/24) 18 Push-Ups 24 Sit-Ups Ninja: Switch Pull Ups for Jumping Pull Ups Bonus: Four sets of: 60 seconds of Stiff Leg Deadlift @ 20X1 (use 25-30% of 1-RM Deadlift) Rest 60...
by rmartinez | Dec 24, 2018 | WOD Archive, workout of the day
If you really want to get a workout in feel free to run and flip the tires. Otherwise, see you Wednesday. (Regular Schedule) ¡FELIZ NAVIDAD! God Bless You, Mis Amigos!
by rmartinez | Dec 23, 2018 | WOD Archive, workout of the day
A. “12 Days of Christmas” 1. Overhead Squat (65/95) 2. Power Snatches 3. Front Squats 4. Power Clean 5. Toes to Bar 6. Box Jumps 7. Hand Release Push Ups 8. Wall balls 9. GHD Sit Ups/18 abmat 10. Kettlebell Snatches, total (16/24) 11. Romanian Deadlifts 12. Barbell Jumps, Prison Rules ...
by rmartinez | Dec 22, 2018 | WOD Archive, workout of the day
LAST HERO WORKOUT AT OUR CURRENT LOCATION… “Weijdt” 5 Rounds for Time 19 Chest-to-Bar Pull-Ups 12 Box Jumps (24/30 8 Squat Cleans (115/165) Dedicated to Dutch Sergeant Mark Weijdt, 24 years old, of the 11 Airmobile brigade 12e Regiment van Hutzs who was killed by an IED during a peace mission in Afghanistan on December 19, 2008. We first found it posted on CrossFit Spaarne’s (Haarlem, Netherlands) website as their workout of the day for Saturday, December 19, 2015, the seventh anniversary of his passing. Later we found a video of the same workout from CrossFit Amsterdam from two years prior to that. In 2018 we were informed that the WOD was originally created by Michael Wilson, close friend of Mark Weijdt, and box owner at Crossfit Arnhem (Arnhem, Netherlands). When we contacted the workout’s creator, Mr. Wilson replied, “Mark was a sergeant and my squad leader. He was a sniper. He was a fun guy, very passionate, always positive. I chose these 3 movements to increase heart rate (like the adrenaline rush during our act), box jumps since we were on a hill, and squat cleans because we had to carry Mark (prescribed weight was roughly Mark’s weight). The significance of the rep scheme is: – 19th day – 12th month – 8th year – 5 years since his passing (when the WOD was created in 2013) The workout has since been adopted as a Dutch Hero WOD by gyms in the Netherlands and around the world. “In this way we and many others like Mark Weijdt commemorate a soldier and friend and give tribute to all...
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