by jboaz | Sep 19, 2013 | WOD Archive
WOD 10 to 1 Front Squat (95/135) Stick Jumps (prison rules) On the minute, every 2 minutes: 5 burpees Warm Up: 430 M Run 3×20 pullovers Team Stretch WOD Specific Warm Up: 3×5 front squats (start light and work up to work out weight) 3×5 stick jumps 3×5 burpees Times: Lili 13:07 Colleen 7:02 Caileigh 11:01 Hannah 6:48 Petty 8:38 Maximus 12:59 Roberto 12:52 Fabian...
by rmartinez | Sep 18, 2013 | WOD Archive
Javi’s Birthday Workout “Sweet 16” 16 reps of each of the following 16 exercises: Pull ups Kettlebell Swing Push ups Kettlebell Snatch Sit ups Kettlebell Push Press Squats Sumo Deadlift Wall ball Jumping Lunge Ball Slam Toes to Bar Burpees Double Unders/Mountain Climbers Box Jump 160 Meter Run Times: Leigh 13:21 Lili 13″21 Colleeen 165:41 Vicky 16:54 Wes 16:24 Steve 13:48 Big Country 14:19 Hollywood 15:06 Javi 15:06 Gabi 14:30 Maximus 20:56 Mike 16:23 Roberto 13:03 Sean 15:38 ...
by rmartinez | Sep 18, 2013 | WOD Archive
“HELEN” 3 Rounds for Time of: 430 Meter Run 21 Kettlebell Swings, (16/24) 12 Pullups Times: Lili 15:45 Roberto 12:02 Hollywood 12:52 Mike 14:06 Fabian 14:23...
by rmartinez | Sep 16, 2013 | WOD Archive
Workout #2 Open Division, 2013 Colorado Open Warm up: Jump rope warm up WOD Specific warm up: Pull up complex 5 x 5 OHS, starting light, and up to work out weight WOD: 3 Rounds for time of: 50 Barbell Jumps (total) 15 Over Head Squads (65/95) 10 Toes to Bar Times: Tyler 15:21 Maximus 13:13 Mike 8:24 Roberto 9:33 Javi 15:02 (35) Steve 8:51 (35) Lili 8:22 (35) Shandra 9:58 (20) Juan 9:26 (Mod) Monday’s: Shawn 8:54...
by jboaz | Sep 15, 2013 | WOD Archive
Warm Up: 860 M Run WOD Specific Warm Up: 3 Rounds NFT 10 Deadlifts 10 Power cleans 10 power snatches (Start light and increase to workout weight) WOD: For time: 20 deadlifts, 255 lbs (155 lbs) 20 power cleans, 165 lbs (105 lbs) 20 power snatches, 115 lbs (75 lbs) This workout was performed at the Colorado CrossFit Open over the weekend. Some individuals completed this workout in under 4 minutes. The time cap is 8 minutes. Remember your technique, and go hard! Times: Bo 7:21 Maximus 9:02 Big Country 10:06 Mike 12:03 Roberto 13:26 Lili 9:49 CQ 11:56 Wes 9:50 Hollywood 10:11...
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