by jboaz | Jan 16, 2014 | WOD Archive
Benchmark Workout “Angie” For Time: 100 Pullups 100 Pushups 100 Situps 100 Air Squats Warm Up: 1 minute of mountain climbers 1 minute rest Repeat for a total of 3 rounds Team Stretch WOD Specific Warm Up: Pull up warm up 5 Pushups, Situps, and Air Squats in between Times: Liz 21:50 Jim 28:41 Abel 29:51 McC 21:19 Big C 21:22 Roberto 23:17 Sean 20:06 “Angie’s Little Sister” Ru 23:11 Kayla 19:23 Diesel 23:24 D...
by jboaz | Jan 15, 2014 | WOD Archive
WOD: AMRAP in 2 minutes 4 Power Cleans (Heavy) 8 Chest to Bar (C2B) Pull ups Rest 3 minutes AMRAP in 2 minutes 4 Front Squats (Moderate-Heavy) 6 Burpees Rest 3 minutes AMRAP in 2 minutes 4 Power Snatches (moderate) 20 Double Unders Warm Up: 60 Double Unders 3×20 Pullovers Team Stretch WOD Specific Warm Up 5×5 PC, FS, PS 5 Pullups and 5 burpees in between Rounds: Brooks (185) 1+10/2+2/2+3 Jon (185) 2/2+4/2 Sean (165) 1+5/2/1+8 Roberto (165) 1+11/2+2/3/15 McC (115) 2+2/3/2+4 Javi (115) 2+2/ Robert (115) 1+10/2+5/2+2 Stacey (95) 2/2/2 Liz (85) 2+2/3/2 Skills: Jess 3:54 Kayla 3:47 Zach 8:31...
by jboaz | Jan 14, 2014 | WOD Archive
WOD: 4 Rounds For Time 5 Hand Stand Pushup (HSP) 10 Deadlifts (DL)-Heavy 15 Stick Jumps (Prison Rules) 20 Wall Balls (WB) Warm Up: 4×10 Burpees 10 air squat wall work between each set Team Stretch WOD Specific Warm Up: 5×5 HSP, DL, SJ, WB Times: Jill 14:52 (75) CQ 16:35 (95) Jon 8:02 (125) Abel 15:48 (125) D 18:23 (D) John 16:57 (225) Nicole 17:16 (65) Brooks 11:45 (185) Robert 16:10 (160) Javi 13:50 (155) Stacey 13:43 (105) Jim 13:48 (195) McC 12:38 (155) Skills: Ru...
by jboaz | Jan 13, 2014 | WOD Archive
WOD: 10-9-8-7-6-5-4-3-2-1 Squat Snatch (moderate-heavy) Toes to Bar (T2B) Warm Up: 400 M Run 3×20 Ball Slams Team Stretch WOD Specific Warm Up: 5×5 Squat Snatch, T2B Times: Brooks 14:06 Vic 17:02 Nicole 17:42 McC 15:41 D 9:53 Brian 10:04 Bo 10:26 Robert 15:04 Roberto 19:17 Jim 12:18 Mike 15:30 Skills: Ru 15:53 Alec 4:09 Kyler 4:13 Leslie 8:51 Wes 8:45 Jim 6:11 Mark 4 Jess 3+10 Wednesday: Senior...
by rmartinez | Jan 13, 2014 | Uncategorized
Our good friend Kevin Ogar, from CrossFit Unbroken has suffered a complete sever of his spinal cord at T11-12. He currently has no voluntary function below that point. Please pray for God’s immediate healing of this specific area. We will see Kevin walk again! Matthew...
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