by jboaz | Jan 22, 2014 | WOD Archive
WOD 1: On the minute every 2 minutes for 12 minutes (6 sets) 1 rep Back Squat from the rack (Heavy) Rest for 4 minutes WOD 2: 7 minutes of Burpees Warm Up: Burpees to Roxanne Team Stretch WOD Specific Warm Up: 5×5 Back Squats-start light and work up to 90% for WOD Abby 175/75 Stacey 145/67 CQ 125/105 (jumping squats) Lili 100/63 Kayla 95/? Jess 95/ 4rds 10 push ups; 10 sit ups; 10 squats) Mike 245/67 Roberto 225/96 Sean 225/85 Big C 225/67 Tony 175/66 McC 175/90 Alec 155/91 Javi 155/75 Juan 105/? ...
by jboaz | Jan 21, 2014 | WOD Archive
WOD: 4 Rounds for time 10 Strict Press (moderate-heavy) 40 Double Unders 20 Weighted Situps Warm Up: 40 Double Unders 3×20 light wall balls Team Stretch WOD Specific Warm Up: 5×5 Strict Press and Weighted Situps Times: Big C 11:30 (105/16) Roberto 10:28 (95/16) Vic 11:38 (95/12) Jon 9:56 (95/12) Brooks 10:45 (75/16) McC 10:26 (75/16) Abel 11:21 (75/12) Al 19:10 (75/12) Jill 10:09 (35/8) Lili 11:41 (35) D 12:58 (35) Jacque 13:02 (35/8) Kayla 12:20 (35) Skills (3rds 8 pc; 8 pull ups; 8 box jumps) Tony 6:52 (115) Ru 7:18 (95) Abby 6:03 (55) Skills (4rds 10 ball slam; 10 kb swings; wall sits) Jess...
by jboaz | Jan 20, 2014 | WOD Archive
WOD: AMRAP in 10 Minutes 12 KB Swings 12 Ball Slams Rest 2 minutes AMRAP in 10 minutes 5 Deadlift (Heavy) 15 Jumping Squats Warm Up: 400 M Run or 100 Jump Rope Singles Team Stretch WOD Specific Warm Up: 5×5 KB Swings, Ball Slams, Deadlifts, Jumping Squats Rounds: Brooks 6+23 (24) /7+19 (205) Roberto 8+1 (24) / 7+2 (205) Jim 6+3 (24) / 7+15 (205) Mike 6+16 (24) / 8 (185) Jon 6 (20) / 6+3 (205_ Sean 6+5 (20) / 6 (155) Big C 7 (20)/ 7 (185) Robert 6+21 (20) / 8 (155) McC 6+12 (20) / 8+10 (145) Javi 6+1 (20) / 7 (155) Hollywood 6+10 (20) / 5+5 (145) Abel 7 (16) / 5+5 (155) Moi 4+4 (12) / 3+2 (95) 5 minutes Bo 7+8 (16) / 7 (105) Stacey 6+4 (16) / 3+5 (105) Jill 6+4 (12) / 6+15 (85) Liz 8+17 (12) / 9+16 (105) Abby 8+5 (8) / 7 (55) D 6 (8) / 6+10 (75) Lauren 6+12 (12) / 7 (85) John 9+12 (16) / 7+15 (185) Kayla 3+6 (8) / 4 (75) 5 minutes Skills (4 rds of: 10 pp; 8 wb; 6 t2b) Ru 8:05 Tony 6:40 Abby 5:12 Skills (5 rds of: 7 kb pp; 10 gb squats) Jesss 9:46 Strength: Becky...
by jboaz | Jan 19, 2014 | WOD Archive
WOD: For Time, 21-15-9 Clean and Jerk (moderate) Burpee Box Jumps Warm Up: 50 Jumping Jacks Team Stretch WOD Specific Warm Up: 5×5 C&J, Burpee Box Jumps Times: Brooks 11:58 (115) Jon 9:33 (115) Roberto 11:40 (115) Mike 18:19 (115) Big C 14:44 (115) Jim 15:08 (105) Vic 12:50 (95) Javi 15:38 (95) Hollywood 14:15 (95) Robert 14:18 (95) Al 15:52 (55) Diesel NFT Stacey 16:35 (65) Jacque 10:17 (mod) Skills: Abby 4+5 Moi 3+17 Skills 2: Abby 6:33 Kayla 6:08 Jess 6:25 Saturday’s: Senior Drew...
by jboaz | Jan 17, 2014 | WOD Archive
WOD: 5 Rounds for time: 400 M Run 100 M Farmer’s carry 15 Wall Balls Warm Up: 200 M Run 4×20 Pullovers Team Stretch WOD Specific Warm Up: Farmer’s Carry WU 5×5 Wall Ball-start light and work up to workout weight. Times: Sean 22:25 Liz 23:15 Robert 21:41 Kayla...
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