Wednesday, 11/13/2013 WOD

by | Nov 12, 2013 | WOD Archive

WOD: For Time, 3 Rounds 30 Stick Jumps 20 Thrusters (65/95) 10 Burpees Warm Up: 1 Minute Burpees 30 Second Rest 1 Minute Stick Jumps 30 Second rest (Repeat 3 times) Team Stretch WOD Specific Warm Up: 5×5 Thrusters Brooks (95) 11:22 Michael (75) 9:15 Karen (20, Jump rope in place of stick jumps) 14:45 Shandra (55) 15:09 Allen (95) 15:11 Hollywood (75) 19:13 Chris (75) 12:30 Jacque 8:37 (line jumps, goblet squats in place of thrusters) Skills: Brooke 21:12 (15 lb/4kg)-10 to 1 Front Squat, KB Swings, Situps Tony 20:25 (45/16 kg)-10 to 1 Front Squats, KB Swings, Situps Al S. 3+8 (6 min AMRAP, 10 Situps, 10 Box Steps, 10 Jumping Pullups) Liz 9:30 (3 Rounds, 10 Power Clean-15 lb, 10 Pullups-4B, 10...

Tuesday, 11/12/2013 WOD

by | Nov 11, 2013 | WOD Archive

WOD: For Time, 21-15-9 KB Snatch-each arm (16/24) Pullups Warm Up: 60 Double Unders (180 singles) 3×20 slam ball situps (20/30) 60 Double Unders (180 singles) Team Stretch WOD Specific Warm Up: 5×5 KB Snatch Pull Up Warm Up Times: Keebler 11:45 Cliff 7:52 MCC 9:29 (16) Sean 8:57 Mike 1.0 7:49  (16) Alec 8:01 (12) Javi 8:42 (12) Mike 8:56 (12) Ricky 9:06 (12) Esteban 9:10 (12) Josh 9:52 (12) Caileigh 13:10 (12) Stacey 11:06 (12) Jacque 7:31 (8) KK 7:30 (8) Swings: Chris 6:55 Jesus 6:53 Liz 4:32...
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