by jboaz | Oct 20, 2013 | WOD Archive
WOD: EMOM (Every Minute on the Minute) for 30 minutes 3 Wall Balls (20/30) 3 Push Ups 3 Pullups Warm Up: 430 M Run 4×20 Pullovers 430 M Run Nicole Lili CQ Yuri Roberto Hollywood Big Country Stacey Sean Team Stretch WOD Specific Warm Up: 5×5 pullups, pushups 5×10 Wall...
by rmartinez | Oct 18, 2013 | WOD Archive
“Lift Up Luke” Everybody is welcome!!!! No donations necessary, just show up and support the fight against autism. AMRAP in 5 minutes of: 4 Power Cleans, (105/155) 24 Double Unders 10 Pull Ups Reps: Utah 4 Stacey 2+33 Mike 2+28 Big Country 3 Fran 3+32 Hollywood 3 Kate 5+33 Peggy 3+28 Kirstie 4+32 Big Chris 3+33 Toni 4+1 Mandy 4+2 Shawn 4+25 Chris 2+4 Callahan 3 Stacks...
by jboaz | Oct 17, 2013 | WOD Archive
WOD: For Time, 21-15-9 Thrusters (65/95) Pushups Warm Up: 430 M Run 50 situps 430 M Run Team Stretch WOD Specific Warm Up: 5×5 Thrusters, Pulls Start light and work up to work out weight. Times: Hannah 6:05 CQ 8:03 Stacey 7:17 Caileigh 4:46 John 7:33 Scott 6:00 Big Country 9:32 Hollywood 7:44 Mike 7:57 Robert 5:51...
by jboaz | Oct 16, 2013 | WOD Archive
WOD: For Time, 4 Rounds 20 Ball Slams (20/30) 15 Weighted Situps (20/30) 10 Pullups Warm Up: 860 M Run 40 Mountain Climbers 170 M Run 40 Mountain Climbers Team Stretch WOD Specific Warm Up: 5×5 Ball Slams, Weighted Situps Pull up warm up in between (10 RR, 10 T2B, 10 Chin over, 5 strict PU) Times: Dallas Mike 10:16 Steve 10:22 Roberto 10:07 Big Country 11:57 Hollywood 12:10 Colby 13:26 Alec 11:15 Ed 10:33 Kim 12:04 Hannah 10:00 Stacey 13:27 Wednesdays: Sean 6+14 ...
by jboaz | Oct 15, 2013 | WOD Archive
WOD: AMRAP in 20 Minutes: 5 Handstand Pushups 10 Kettlebell Snatches each arm (16/24) 15 Box Jumps For the handstand pushups, please use whatever assistance (4 or 5 mats) needed to perform the pushup. Warm Up: 430 M Run 2×30 Pullovers 430 M Run Handstand Pushup Instructional Team Stretch Workout Specific Warm Up: 5×5 KB Snatches and Box Jumps; 3 HSP in between Reps: Nicole NFR Stacey 5 Michele 7+5 Mike 5+15 Colby 4+8 Steve 5+15 Dallas Mike 5 Ed 9 Javi 7+19 Chris 8+5 Ethan 13+5...
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