by jboaz | Oct 19, 2014 | WOD Archive
“Barbara” 5 Rounds 20 Pullups 30 Pushups 40 Situps 50 Squats Time each round, rest 3 minutes between each round Warm Up: 50 Double Unders/150 Singles Stretch: 3 Rounds Primal Pull Through with Pushup 5 (Rd1:Ring Rows, Rd2: Strict PU, Rd3: Kipping/Butterfly PU) 10 Situps 10 Squats Dessert: 5×5 Strict Press Nicole 24:10 (mod) Yess 46:11 Olya 42:08 Elisa 46:52 Otter 42:02 Juarez 47:41 Guru 48:18 (mod) Brett 32:07 Anthony 33:12 Ruth 44:45 Phil (nft) Jimmy 50:32 Marie 44:15 Stacey 46:10 Chelce 29:14 (mod) Bonnie 22:14 (mod) Bo 42:52 D 48:14 Ale 47:40 Hunter 41:48 Han 46:01 Lindsay 40:13 Salena 38:08 (mod) Saturdays: JMac (85) Intro: Devon 12:36 Herman 10:22 Susan 12:17...
by jboaz | Oct 15, 2014 | WOD Archive
WOD: For Time 50 Burpees 50 KB Snatches (16/24), singles 50 Air Squats 50 Pushups Warm Up: 50 Double Unders/150 Singles Stretch: 10 wall facing Air Squats, hold for 3 seconds at the bottom 5 Pushups 10 Glute Bridges 5 KB Snatches each arm 5 Burpees Dessert: 5×5 Strict Press, increase weight with each set Times: Christy 16:39 mod Karen 16:02 (8/knee) Brook 15:22 (8/kn) JMac 18:32 (12) Hope 10:20 (8/kn) Brett 11:22 (24) Marie 11:42 mod Bull 13:30 (16/kn) Ruth 14:26 (12/kn) Analisa 13:07 (12/kn) Dannelle 15:16 (10lbs/kn) Tracy 17:30 (15lbs mod) Juarez 14:26 (16) Michael 14:38 (8/kn) Gordon 12:15 (20) Stacey 15:05 (16/kn) Hunter 13:42 (20/kn) Han 14:04 mod Trent 9:34 (16) Yess 12:26 (12/kn) Chris W 9:29 (16) Roberto 12:39 (24) Ricky 11:01 (24) Salena 13:34 (8/kn) Lilie 13:05 mod Leyla 13:05 mod Abby 11:37 (16/kn) Keila 12:08...
by jboaz | Oct 14, 2014 | WOD Archive
WOD: 3 Rounds for Time: 12 Deadlifts (135/215 up to 155/225) 400 M Run Warm Up: 400 M Run Stretch: Old Stretch Dessert: 4 Rounds 4 Box Jumps (24/32) 2 Rope Climbs or 6 C2B Times: JMac 12:25 (115) Hope 13:30 (135) Olya 12:35 (85) KK 10:17 (125) Han 10:09 (85) Cristy+1 8:42 (115) Bull 10:22 (205) Juarez 9:15 (185) Elisa 10:19 (95) Hunter 9:42 (185) Shannon 10:32 (125) Chris W 7:49 (205) Jason 11:42 (135) Ruth 10:22 (125) D 10:54 (115) Des 9:59 (125) Keila 11:38 (95) Abby 12:28 (155) Salena 12:35 (85) Tuesdays: Bo...
by jboaz | Oct 13, 2014 | WOD Archive
WOD: 500 M Row then 21-15-9 Pullups One armed KB Thrusters (16/24), alternate as needed Warm Up: 500 M Row Stretch: 3 Rounds Prayer Stretch, 10 second hold Pullup WU (Ring Rows, Strict PU, Kipping or Butterfly PU) 10 Triplanar stretch with band, 5 each side KB Thrusters (air squats, light wt, rx weight) Dessert: 3 Rounds, 30 sec rest btwn each round 12 knees to arm pits 10 Spiderman Pushups, 5 each side Times: Rosa 6:30 (8/rr) Karen 7:00 (8/b) Rosa 7:30 (8) Hope 6:00 (8/b) JMac nft Otter 8:04 (20) Bull 8:18 (16) Juarez 6:36 (16) KK 7:05 (12/b) Lindsay 6:22 (8/b) Tracy 7:34 (10lbs/rr) Shannon 7:14 (12/b) Des 11:17 Gordon 8:48 Jason 9:47 Ryan 10:00 Yess 11:29 Stacey 13:45 Jess 14:38 D 12:02 Roberto 9:19 Anthony 7:28 Jim 8:04 Abby 12:38 Ricky 10:43 Keyla...
by jboaz | Oct 9, 2014 | WOD Archive
AMRAP in 10 Minutes 20 Double Unders/60 Singles 10 Goblet Squats (16/24) 10 Ball Slams (20/30) 10 Box Jumps (20/24) Warm Up: 500 M Row (5 Damper) Stretch: 3 Rounds Foot work and high knees 10 Double Unders 10 Squats (start with air squats and go up in weight) 10 Ball Slams 10 Box Jumps Dessert: 30 Second Plank Hold, Front 30 Second Plank Hold, Right Side 30 Second Plank Hold, Left Rest 30 Seconds Repeat with 1 Minute Hold at F, R, L Rest 30 Seconds Repeat with 1:30 Hold at F, R, L Reps: Sarena 3+65 (8/s) Hope 4 (16/s) Ricky 3+40 (24) Jessi 3+78 (16/s) Lindsay 4 (16/s) KK 4 (12/s) Roberto 4+35 (24) Max 3+22 (24) Des 4 (16) Hunter 4+31 (20) Michael 3+75 (12/s) Keila 4 (8/s) Han 3+75 (12/s) Sean 4+22...
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