by jboaz | Feb 17, 2014 | WOD Archive
WOD: On the minute every minute for 12 minutes 4 Front Squats (moderate-heavy) 7 Chin over Pullups Warm Up: 60 Double Unders/180 singles 3×20 KB Situps Team Stretch WOD Specific Warm Up: 5×5 Front Squats Pullup Warm Up Brian (85) Red (85) Karen (40) Jacque (55) Megan (65) Vic (115) Utah (135) Chiri (95) Senior (115) Ru (75) Jim (115) McC (105) Roberto (135) Amanda (55) Kayla (65) Javi (75) Abby (75) Saturday’s: Sean 16:38 Quentin 16:38 O-Lift: Red McC Roberto Javi Strength: Becky...
by jboaz | Feb 16, 2014 | WOD Archive
CrossFit WOD: 4 Rounds for Time 10 Deadlift (body weight) 30 Stick Jumps 10 KB Snatch, each arm (16/24) Ninja WOD: For Reps- 30 Sec Jumping Squats 1 min High Knees 30 Sec Jumping Squats 1 min High Knees 30 sec Ball Slam 1 Min Jump Rope-sprint 30 sec Ball Slam 1 Min Jump Rope-sprint 30 sec Box Jump 1 Min run in place 30 sec Box Jump 1 Min run in place 30 Sec Burpee High Jump 1 Min Jump Rope 30 sec Burpee High Jump 1 min Jump Rope Warm Up: 400 M Run 3×20 Stick Jumps Team Stretch WOD Specific Warm Up: 5×5 Deadlifts and KB Snatches Times: Brian 12:54 (155/12) Senior 8:55 (185/20) Megan 14:39 (115/8) Amanda 11:52 (95/8) Utah 12:23 (185/20) Chiri 12:24 (175/16) Nicole 15:00 (85/8) Robert 11:39 (170/20) Bo 9:38 (105/16) McC 10:38 (165/20) Hollywood 15:33 (205/20) Abby 13:24 (135/8) Jim 11:03 (175/20) Roberto 9:34 (165/24) Big C 11:56 (Mod) Adam 6:31 Mod) Ninjas: Jess Kayla D Lauren O-Lift: Robert McC Jim...
by rmartinez | Feb 14, 2014 | WOD Archive
WOD: 30 Toes to Bar 30 Ball Slams, (20lbs/30lbs) 30 Weighted Sit Ups, (20lbs/30lbs) 800 Meter Run 20 Toes to Bar 20 Ball Slams, (20lbs/30lbs) 20 Weighted Sit Ups, (20lbs/30lbs) 400 Meter Run 10 Toes to Bar 10 Ball Slams, (20lbs/30lbs) 10 Weighted Sit Ups, (20lbs/30lbs) 200 Meter Run Warm Up: 400 Meter Run 3×20 Pull Overs Wod Specific Warm Up: 3 rds not for time of: 5 t2b 5 Ball Slams Vic 21:53 Becky 22:43 Utah 23:02 Jim...
by jboaz | Feb 13, 2014 | WOD Archive
WOD: 50 Wall Balls 40 Box Jumps 30 Burpees 20 Ring Push Ups 10 Pistols (Prison Rules) 20 Ring Push Ups 30 Burpees 40 Box Jumps 50 Wall Balls Warm Up: 800 M Run Team Stretch WOD Specific Warm Up 3×5 Wall Balls, Box Jumps, Burpees, Ring Push Ups, Pistols Times: D 32:32 Brooks 21:26 Jim 25:13 Abel 30:02 Frank 26:19 Bo 29:08 Roberto 24:52 Hollywood 26:49 Big C 21:49 (mod) Chiri 26:06 Utah...
by jboaz | Feb 12, 2014 | WOD Archive
WOD: 10-8-6-4-2 Squat Cleans 2-4-6-8-10 HSP Warm Up: 200 M Run 3×15 Ball Slams Team Stretch WOD Specific Warm Up: 5×5 Squat Cleans and HSP Times: Lauren 6:54 (55) Sean 13:43 (95) Senior 6: 54(115) Utah 10:03 (115) Chiri 9:09 (75) Jill 8:56 (45) Craig 8:32 (75) Abel 8:09 (95) Brian 7:09 (65) Robert 11:16 (95) McC 6:58 (95) Bo 7:15 (75) CQ 12:54 (85) Roberto 10:41 (135) Abby 5:52 (65) Ninja: D 169 Intro:...
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