Friday, 4/25/2014 WOD

CrossFit WOD: “Lili’s Birthday Workout-The Filthy 49” 49 Box Jumps (20/24) 49 Jumping Pullups 49 KB Swings (16/24) 49 Walking Lunges 49 Knees to Elbows 49 Push Press (35/45) 49 Romanian dead lifts (35/45) 49 Wall Ball (14/20) 49 Burpee 49 Double Unders Ninja WOD: 40-30-20-10 Knees to Elbows Situps Bicycles 400 M Run between each round Warm Up: 60 Double Unders 3×20 Situps Team Stretch WOD Specific Warm Up: 5×5 of each movement Times: Juan 34:00 (mod) Lili 38:20 8/6 Diesel NFT Brian 24:48 16/14 Alec 32:25 20/8 Alan NFT Mach NFT Tracy 29:00 (mod) Grady 38:54 16/10 Lisa 19:00 (mod) McC 30:09 20/20 Phil 46:14 16/20 Ruth 35:40 12/6 Ninja: Carolyn 18:27 1/2 D 23:35 Kayla 21:18 Jackie 21:18 McC 21:51 Brian...

Thursday, 4/24/2014 WOD

CrossFit WOD: Front Squat Strength Training-% of max Set 1-3 reps @ 70% Set 2-3 reps @ 80% Set 3-2 reps @ 85% Set 4-1 rep @ 90% Set 5-1 rep @ 90-95% Set 6-3 reps @ 85% Set 7-5 reps @ 80% Rest as needed in between sets Warm Up: 800 M Run Team Stretch WOD Specific Warm Up 3×5 Front Squats, working up to 70% of max Kid’s Fitness Krista 80 lbs Shannon 95 lbs Des 105 lbs Alec 155 lbs Ray 125 lbs Hollywood 205 lbs D 95 lbs Robert 190 lbs Intro: Jessica 13:36 Saturdays: Lili 15:24 1/2 Sean 19:29 (135/20) Gaspar 20:14 (75/12) Jess 26:00 (55/12) Annie: Ray 10:33 Robert 8:23 Des 10:07 Challenge Woorkout 1: Diesel 3 Kids: Nalleli Leah Javier  ...

Wednesday, 4/23/2014 WOD

CrossFit WOD: “Phil’s Birthday Workout” AMRAP in 15 Minutes 10 Pull-ups 10 Burpees 10 Wall Balls Ninja WOD: 10 Rounds for Time 10 Stick Jumps 10 KB Swings 10 Goblet Squats 10 Wall Balls Warm Up: 200 M Run 4×5 Burpees Team Stretch WOD Specific Warm Up: 5×5 Wall Balls Pull Up Warm Up in between and 5×5 Stick Jumps, KB Swings, GS, WB Reps: Jess 3+24 (6) bands Mayra 3+20 (4) bands Utah 6+28 (20) Abel 4+6 (20) bands McC 6+13 (20) Ray 4+13 (14) bands Phil 5+2 (20) Ruth 5+7 (8) bands Stacey 3+21 (12) Jackie 4 (6) bands Courtney NFR Jessica 4+5 (4) rr Amanda 5+10 (8) rr Hollywood 6+12 (20) Alan 5+7 (20) Chiri 6+5 (14) Liz 6 (8) bands Jennifer 4+8 (6) bands Rosa 4+2 (10) Abby 4+20 (10) bands Ninja Jackie 19:40 Des 25:42 D 29:03 O-Lift Bo...

Tuesday, 4/22/2014 WOD

WOD: 3 Rounds for time 10 Turkish Getups (12/16) 15 Box Jumps (20/24) 800 M Run Warm Up: 400 M Run 4×20 Pullovers Team Stretch WOD Specific Warm Up: 5×5 Turkish Getups Start light and work up to work out weight. Kid’s Fitness Times: Shannon 27:28 (10lbs) Ari 22:39 (8kg) Sean 20:38 (8kg) Diesel 25:55 (10lbs/200) Chiri 26:58 (12kg) Crissie 19:07 (8kg/200) Kristal 18:48 (10lbs/100) Utah 26:56 (16kg) McC 22:33 (12kg) Brian 29:03 (12kg) Abel 24:40 (12kg) Alec 34:46 (8kg) Ed 25:57 (12lbs) Tracey 20:41 (3lbs/400) Jennifer 20:41 (10lbs/400) Kayla 18:51 (10lbs/400) Stacey 28:50 (8kg) Bo 25:29 (12kg) Grady 23:52 (8kg) Abby 28:00 (8kg) Robert 22:24 (12kg) Hollywood 25:09 (12kg) Alan 25:11 (16kg) Roberto (nft) Kids: Javier Leah O-Lift: Becky...

Monday, 4/21/2014 WOD

CrossFit WOD: 21-15-9 Thrusters (65/95) Pushups Ninja WOD: AMRAP in 20 Minutes 200 M Run 20 Ball Slams 80 Jump Rope Singles 20 Pullups Warm Up: 500 M Row 3×5 Tire Flips Team Stretch WOD specific warm up: 5×5 Thrusters, pull up warm up between each set Start light and work up to warm up weight. Times: Diesel 11:11 (mod) Mayra 11:28 (25) Ivonne 5:55 (25) Lili 8:53 (45) Alli 8:07 (25) Bo 6:59 (65) McC 7:48 (95) Tracy 8:53 (25) Lisa NFT Shannon 8:00 (35) Ruth 10:45 (55) Phil 10:24 (95) Brian 10:10 (95) Abby 7:08 (65) Robert 8:29 (95) Roberto 6:59 (65) Stacey 9:20 (65) Gordon 8:37 (85) Grady 10:19 (75) Hollywood 11:21 (95) Utah 6:32 (6:32) Chiri 6:21 (65) Alan 8:05 (85) Rosa 8:01 (55) Ninja: Alli 3+10 (rr) Lili 4 (rr) D 3+run Des 3+15 Kayla 2+109 Intro: Amanda 7:32 Ray 7:10 Hunter 10:28 O-Lift: Roberto...
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