by rmartinez | Mar 25, 2014 | WOD Archive
WOD: 5 rounds on the 5 minute interval of: 400 meter run Warm Up: 400 meter run 60 mountain climbers Team Stretch Skill: Snatch Clean and Jerk Times: Ivonne 2;23 +/-7 Mayra 2:49 +/- 26 Utah 1:31 +/- 5 Shannon 1:50 +/- 4 Robert 1:24 +/- 6 McC 1:12 +/-3 Ryan 1:10 +/- 2 Mike 1:13 +/- 2 Bo 1:33 +/- 7 Ruth 1:36 +/- 2 Becky 1:29 +/- 3 Jennifer 2:14 +/- 13 Abby 1:50 +/- 17 Desiree 1:55 +/- 14 Phil (Wall Balls/ Ball Slams) Tuesday’s: Stacey 28:45 (105) CQ 29:02 (105) Danny 22:21 1/2 reps Strength: Bo Becky...
by jboaz | Mar 24, 2014 | WOD Archive
WOD: For Time 50x Back Squat (65/115) 50x KB Swing (16/24) 50x Wall Ball (14/20) 50x AbMat Situps 30x Back Squat (85/135) 30x KB Swing (16/24) 30x Wall Ball (14/20) 30x AbMat Situps 10x Back Squat (105/155) 10x KB Swing (16/24) 10x Wall Ball (14/20) 10x AbMat Situps Warm Up: 40 Double Unders/120 Singles 2×40 Pullovers Team Stretch WOD Specific Warm Up: 5×5 Back Squat, KB Swing, Wall Ball, Situps Kid’s Fitness Times: Ari 14:42 (mod) Abel 24:15 (135) Haylee 22:25 (65) Roberto 31:53 (155) Craig 26:01 (105) Alec 31:59 (105) Utah 28:31 (155) Sean 29:06 (155) McC 28:33 (135) Alan 29:10 (135) Brian 25:33 (135) Abond 24:58 (135) Kim 29:25 (65) Rosa 28:45 (65) D 25:06 (75) Abby 25:40 (105) Desire 24:17 (55) Amanda 22:26...
by jboaz | Mar 23, 2014 | WOD Archive
CrossFit WOD: AMRAP in 15 minutes 5 Deadlifts (135/225) 7 T2B 9 Pushups Ninja WOD 3 Rounds for reps 2 minute jump rope 2 minutes walking lunges 1 minute walking push ups 1 minute Situps 2 minutes Jump Rope Warm Up: 3×20 Barbell Lunges (35/45) Team Stretch WOD Specific Warm Up: 5×5 Deadlifts, T2B, Pushups Reps: Ari 10+12 (95) Ivonne 10 (65) Mayra 8+5 (55) Abel 8+5 (165) Utah 9 (225) Megan 10+12 (105) AdBomb 10+8 (185) Brian 10+6 (165) McC 10+1 (205) Abby 7+16 (105) Bo 8+8 (135) Alan 9 (165) Rosa 8+8 (75) Robert 8+5 (165) Mike 12+5 (165) Adam 10 (125) Roberto 10+14 (225) Ruth 7+1 (85) Phil 9+3 (155) Jim 9+1 (225) Sean 14+20 (185) Jennifer 10+10 (75) Stacey 7+13 (135) Javi 8+5 (185) Ninja: Jackie 280, 289, 310 Roberto 250,220, 280 Abby 395, 470, 460 Amanda 406, 391, 405 D 490, 483, 515 McC 480, 495, 513 Brian 425, 410, 380 O-Lift: Fred...
by jboaz | Mar 21, 2014 | WOD Archive
WOD: “Isabel” (Benchmark Workout) 30 Snatches for time (95/135) Warm Up: KB Skill Work Team Stretch WOD specific Warm Up: 5×5 Snatches, start light and work up to workout weight Kid’s Fitness Times: McC 3:02 (95) Robert 3:30 (85) Brian 4:02 (85) Adam 3:30 (75) Dan 3:44 (35) Jennifer 2:42 (25) Vic 7:16 (115) Alan 4:29 (85) Rosa 6:18 (45) Chiri 5:39 (95) Utah 6:54 (135) Intro: 6 minute AMRAP (Pull ups/ jumping, Box Jumps, Sit ups) Andrea 4 Moni 3+9 Nico 3+5 Jennifer 5+15 Dan 3+15 Adam 5+4 Brian 4+19 McC 6 Vic 4+10 Robert 4+14 Utah 3+5 Chiri 4+10 Rosa 4 Alan 4+9 O-Lift: Robert...
by jboaz | Mar 20, 2014 | WOD Archive
Ninja and CrossFit WOD: CrossFit 6 Pack Abs 3 Rounds for Time: 30 V-ups 60 Bicycles 30 Weighted Situps 60 Flutter Kicks 30 Toe Touches 60 Mountain Climbers 100 Double Unders/300 Singles Warm Up: 40 Double Unders 50 Jumping Jacks Team Stretch WOD Specific Warm Up: 3×5 V-ups, Bicycles, Wted Situps, Flutter Kicks, Toe Touches, Mountain Climbers Times: Utah 32:42 (30) Chiri 37:45 (20) CQ 26:50 (20) Brian 33:38 (20) Abel 34:14 (20) Ruth 34:14 (10) Phil 34:49 (20) Robert 34:43 (30) Bo 32:42 (20) Des 33:44 (20) Jess 37:13 (10) Ru 34:20 (10) Mike 33:21 (20) Javi 30:45 (30) O-Lift:...
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