by jboaz | Mar 13, 2014 | WOD Archive
CrossFit WOD: Open WOD 14.2 AMRAP in 8 minutes 10 Deadlifts (95/135) 15 Box Jumps (20/24) 15 Deadlifts (135/185) 15 Box Jumps (20/24) 20 Deadlifts (155/225) 15 Box Jumps (20/24) 25 Deadlifts (185/275) 15 Box Jumps (20/24) 30 Deadlifts (205/315) 15 Box Jumps (20/24) 35 Deadlifts (225/365) 15 Box Jumps (20/24) Ninja WOD: 4 Rds for time 400 M Run 20 Ball Slams 20 Stick Jumps 20 Strict Press (15 or 35 lbs) 20 Mountain Climbers (each leg) Warm Up: 400 M Run Team Stretch WOD Specific Warm Up: 5×5 Deadlift, Box Jumps Reps: McC 76 Stacey 78 Jim 98 Utah 104 Fabian 98 (scaled) Chiri 118 Ninja: Bo 24:03 (20/45) Des 28:30 (20/35) Gordon 21:23 (20/45) Roberto 21: 36 (30/65) Stacey NFT Jim NFT Thursday’s: (10 minute amrap) Alan 6+1 Rosa 3 O-lift/ Strength Roberto Bo...
by jboaz | Mar 12, 2014 | WOD Archive
WOD: AMRAP in 20 Minutes 15x Wall Balls 10x KB Snatches (each arm) 5x Ring Dips Warm Up: 400 M Run 3×30 Pullovers Team Stretch WOD Specific Warm Up: 5×5 Wall Balls, KB Snatches, Ring Dips Kid’s Fitness Reps: Jesse 6+6 (4lbs/8kg) Karen NFR Jess 6+8 (6/8) Ed NFR D 7+11 (6/8) Hayley 7+15 (4/8) Stacey 6+22 (10/12) Abby 6+2 (12/8) Sam 8+15 (16/12) Kayla 8+12 (8/8) Ru 8 (12/12) McC 7+20 (20/16) Wednesday: Vic 9:04 (145/95/75) Utah 8:16 (145/95/75) Megan 11:49 (125/75/55) Chiri 8:57 (115/85/55) Ninja: Alec 20:54 Intro: Dana Courtney Kimberly Kids: Bayleigh 7 Rounds Kaydee 7...
by jboaz | Mar 11, 2014 | WOD Archive
CrossFit WOD For Time: 20 Double Unders 10 Burpee Tuck Jumps 20 Deadlift 20 Power Clean 20 Power Snatch 10 Burpee Tuck Jumps 20 Double Unders Ninja WOD: 10 rounds 5x Clapping push-ups 5x Hand release push-ups 15x Walking lunges 20x Double unders Warm Up: 50 Jumping Jacks 3×20 KB Situps Team Stretch WOD Specific Warm Up: 5×5 DL, PC, PS Double Under and Burpee Tuck Jump Practice Times: Roberto 8:09 (145/95/75) Robert 10:31 (145/95/75) Jim 9:09 (145/95/75) Ru 12:32 (135/85/65) Jess 14:15 (85/55/45) Kayla 10:13 (65/45/35) Abby 10:57 (125/75/55) McC 9:21 (145/95/75) CQ 11:57 (115/65/45) Ninja: Lili 17:10 Des 20:30 Intro (10-1 of Front Squat, Ring Rows, Ball Slams) Jackie 10:31 Shannon 10:32 Raul 13:25 Tuesday’s: Megan O-Lift:...
by jboaz | Mar 10, 2014 | WOD Archive
CrossFit WOD: 10, 9, 8, 7….1 Clean and Jerk Box Jumps Ring Push Ups Warm Up: 50 Double Unders/150 Singles 3×10 Hanging Leg Raises/High Knees Team Stretch WOD Specific Warm Up: 5×5 C&J, BJ, and RPU Kid’s Fitness Times: Utah 16:17 (135) Roberto 16:01 (135) Chiri 17:41 (95) Vic 20:18 (135) Juan 21:42 (55) Raul 17:02 (55) Shannon 20:57 (40) Ru 21:45 (65) Adam 18:54 (75) Brian 16:10 (85) Jim 18:25 (125) CQ 19:08 (65) Alan 23:12 (85) Rosa 22:43 (45) Caileigh 20:17 (65) Bo 21:20 (95) Jess 27:07 (55) Kayla 16:00 (45) Lili 17:30 (leg raises) Jesse 14:16 (kb swings) Jackie 10:12 (kb swings) Kids: Olivia 5:01 Kaydee 5:42 Baileigh 5:59 O-Lift: Chiri Becky...
by rmartinez | Mar 9, 2014 | WOD Archive
CrossFit Open workout 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 95-lb. overhead squats, 10 reps 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 95-lb. overhead squats, 12 reps 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 95-lb. overhead squats, 14 reps 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds. Ninja WOD: AMRAP in 20 Minutes 20 Goblet Squats 10 Burpees 20 KB Swings 200 M Run Reps: Utah 82 (95/c2b) Roberto 78 (95/c2b) Robert 79 (85) Jordan 82 (75) McC 126 (65) Chiri 131 (65) Megan 66 (55) Bo 80 (55) Starlla 76 (35) Brian 96 (35/bands) Abby 87 (55/bands) Elvin 69 (55/bands) Kayla 136 (35/rows) Ninja: Lili 4 (8kg) Des 3+25 (16kg/12kg) McC 4 (20kg) Intro (4rds 7 ohs, 7 pull ups) Phil 4:39 (45) Ruth 5:29 (25) Rosa 5:40 (15) Alan 6:37 (55) O-Lift: Roberto Robert McC Abby ...
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