by jboaz | Mar 19, 2014 | WOD Archive
WOD: 5 Rounds For Time 7x Front Squats (95/135) 14x Ball Slams (20/30) On the minute, every 2 minutes, 3 Burpee Pull ups 400 M Run at the end of the 5 rounds Warm Up: 400 M Run 3×20 KB Situps Team Stretch WOD Specific Warm Up: 5×5 Front Squats and Ball Slams 3 Burpee Pull ups between each set Kid’s Fitness Times: Krista 10:37 (20/10) Jesse 12:56 (35/10) Shannon 12:19 (35/20) Mayra 14:35 (20/10) Abel 15:47 (95/30) Rosa 12:44 (45/20) Roberto 9:40 (135/30) McC 9:38 (115/30) Alan 15:03 (95/30) Hayley 12:36 (65/20) Jim 13:12 (115/30) Liz 10:31 (75/20) Stacey 13:53 (75/20) D 14:06 (55/20) Amanda 12:09 (35/20) Intro (10-1 Front Squats, KB Swings, Sit Ups) Jennifer 10:20 (25/8) Courtney 11:06 (25/8) O-Lift/ Strength: Bo...
by jboaz | Mar 18, 2014 | WOD Archive
CrossFit WOD: AMRAP in 12 Minutes 12 Dips 12 Strict Press 20 Jumping Squats 200 M Run Ninja WOD: 7 Rounds for Time 15 Front Squats (35/45) 15 Jumping Pullups 20 Wall Balls Warm Up: 400 M Run 3×30 Pull Overs Team Stretch WOD Specific Warm Up: 5×5 Dips, Strict Press, Jumping Squats Reps: Jess 2+31 (35/band) Ivonne 3 (20/boxes) Mayra 3 (20/boxes) Jesse 2+26 (25/band) Abel 3 (65/band) Fabian 3 (75/band) Craig 3+22 (45/band) Phil 3 (65/band) Adam 3 (65/band) Ruth 2+43 (35/band) Amanda 3 (35/band) Jim 3+11 (85) Mike 3+43 (55/band) Chiri 3+43 (55/band) Utah 3+17 (85) Ninja: Mike 25:30 Des 25:34 Kayla 25:25 Monday’s: Alec 8:47 O-Lift:...
by jboaz | Mar 17, 2014 | WOD Archive
WOD: 5 Rounds For Time: 10 Hanging Squat Snatches (65/95) 40 Stick Jumps Warm Up: 40 Double Unders/120 Singles 3×12 Ball Slams (20/30) Team Stretch WOD Specific Warm Up: 5×5 Hanging Squat Snatch 10 Stick Jumps between each set Kid’s Fitness Times: Vic 16:48 (75) Abel 18:28 (65) Ed 14:21 (55/hsc) Sean 12:40 (95/hsc) Adam 16:49 (55) Megan 16:14 (55) McC 10:37 (55) Bo 13:41 (55) Roberto 11:38 (75) Amanda 12:17 (35) Utah 17:33 (95) Stacey 20:10 (55) Ru 20:00 (55) Rosa 14:40 (45) D 16:15 (15) Jess 18:55 (35) Kayla 14:47 (35) Alan 12:56 (55) Chiri 17:42 (65) Monday’s: Andrew 8:56 Shannon 7:54 Krista 11:36 Jesse 12:20 Raul 14:16 Ari 12:26 Ivonne 10:58 Mayra 11:54 Kids: Olivia 18:07 Bayleigh 16:48 Kaydee 16:49 O-Lift: McC...
by jboaz | Mar 16, 2014 | WOD Archive
CrossFit WOD: For time 21-15-9 Burpees Pullups Situps then 5×5 Back Squats Ninja WOD: 7 Rounds for Time 15 Front Squats (35/45) 15 Jumping Pullups 20 Wall Balls Warm up: 400 M Run 3×10 T2B WOD Specific Warm Up: Pull up Warm Up 5×5 Burpees and Situps Times: Lili 13:02 (bands) Anthony 8:10 (bands) Hayley 9:02 (ring rows) McC 7:11 Gordon 8:45 Mike 10:34 Alan 9:46 (bands) Rosa 9:34 (bands) Stacey 11:46 (1 band only 🙂 ) Courtney 10:00 (ring rows) Dana 10:05 (ring rows) Nicole 11:25 (ring rows) Abby 9:57 Hollywood 9:27 Utah 6:53 Chiri 8:34 Jennifer 11:57 (bands) 14.3: Vic 90 Brian 71 Roberto 102 O-lift: McC...
by rmartinez | Mar 14, 2014 | WOD Archive
For Time: 4x 400 Meter Run 100 Thrusters, (35lbs/45lbs) 4x 400 Meter Run Warm Up: 400 meter run 3×20 Pull Overs Team Stretch Wod Specific Warm up: 5×5 Wall Balls Times: Kayla 21:53 Ru 28:30 Brian 28:37 Roberto 25:50 McC 23:14 Megan 33:32 Liz 26:34 Jess 27:12 Utah 29:10 Chiri 25:55 Nico 15:47 (mod) Moni 17:36 (mod) Kids: Andrea 11 Kaydee 10 Olivia 6 Bayleigh...
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