by jboaz | Jan 12, 2014 | WOD Archive
WOD: For Time 50 KB Snatches 50 KB Swings 50 KB Clean and Press 30 KB Snatches 30 KB Swings 30 KB Clean and Press 10 KB Snatches 10 KB Swings 10 KB Clean and Press Warm Up: 3×20 Wall Balls Use a weight light enough to link all 20. Team Stretch WOD Specific Warm Up 5×5 KB Snatches, Swings, Clean and Press Times: Vic 14:40 (12) Abel 17:42 (12) Robert 15:29 (12) Sean 17:18 (12) Wes 22:25 (16) Roberto 14:40 (16) Mike 23:27 (20) Al 16:21 (8) Bo 15:25 (12) Stacey 24:18 (12) Jacque 12:21 (8) Skills: Ru D Brian Liz Jess Leslie Tara Bobby ...
by jboaz | Jan 10, 2014 | WOD Archive
WOD: AMRAP in 30 minutes 6 Strict Press (Moderate) 12 Box Jumps 24 Goblet Squats (Moderate) Warm Up: 1 minute Burpees 1 minute Jumping Squats 1 minute Ring Rows 1 minute knees to elbows Team Stretch WOD Specific Warm Up 5×5 Strict Press, Box Jumps, Goblet Squats Start light and work up to work out weight. Rounds: CQ 10+24 Bo 12+7 Big Country 10+6 Robert 9+30 Roberto 9+10 Chelsea 9 McC 11 Brooks 11+33 Nicole 8+17 D 8+24 Jill 9+9 Mark 8 John 8+26 Drew 7+20 Jesse...
by jboaz | Jan 9, 2014 | WOD Archive
WOD: 3 Rounds for Time 15 Pullups 10 Power Cleans (Heavy) 5 Thrusters (Heavy) Warm Up: 400 M Run 3×20 KB situps Team Stretch WOD Specific Warm Up: 5×5 Pullups, PC, Thrusters Start light and work up to workout weight Times: Brooks 8:37 (135/115) CQ 8:44 (65/65) CT 8:47 (115/115) John 8:08 (95/95) Jill 9:16 (55/35) Big C 10:41 (135/95) Jim 10:00 (135/75) Robert 9:18 (75/75) Nicole 8:46 (55/55) Roberto 8:53 (135/115) McC 7:46 (95/95) Senior 11:00...
by jboaz | Jan 8, 2014 | WOD Archive
WOD: “Annie” 50-40-30-20-10 Double Unders Situps Warm Up: 20 Double Unders 20 Mountain Climbers 20 Double Unders 20 Mountain Climbers 20 Double Unders 20 Mountain Climbers Team Stretch WOD Specific Warm Up: 4×10 Double Unders and Situps Times: Desiree 13:38 Brooks 5:49 Abel 13:41 Alec 9:07 McC 8:13 Nicole 10:57 Big C 7:07 Big C x2 7:54 Jacque 7:13 Al 8:49 Liz 9:22 Jim 10:59 Sean...
by jboaz | Jan 7, 2014 | WOD Archive
WOD: AMRAP in 7 minutes of 7 Front Squats 11 Burpees Every minute on the minute 5 Ball Slams. Warm Up: 4×20 Pullovers; 5 burpees between each set Rope Climb Instructional and Practice WOD Specific Warm Up: 5×5 Front Squats Rounds: Vic 2+3 Abel 2 Hollywood 3+2 Robert 4+1 Roberto 4+11 CT 3+5 McC...
Recent Comments