Monday, 7/28/2014 WOD

“Ruth’s Birthday Workout” CrossFit and Ninja 3 Rounds for Reps, 4 stations 1 minute of work, 30 sec rest Row for calories Deadlift (95/135)-RDL for ninjas (55) Pullups Front Squats (65/95)-ninjas (45 lbs up to 55) Warm Up: 500 M Row 400 M Run Stretch: 3 Rounds for quality 10 Lateral Lunges-5 each side (PVC 3 points of contact or KB for more advanced) 5 Front Squats (start light and work up) 10 leg raises with core activation (5 each leg) 5 DL (start light and work up) 5 Hanging Pull Throughs 5 Pullups JMac 145 Roberto 279 (mod) Nicole 155 Anthony 229 Smiley 194 KK 190 Andrea 212 Lydia 148 Otter 181 Abel 147 Ruth 142 Yess 167 Phil 164 Analisa 179 Stacey 150 Jim 167 Utah 218 McC 205 Trevor 209 Dave 191 Han 162 Hunter 158 Chiri 216 Tracy 152 (mod) Bo 216 Salena 131 Sophie 196 Sean 195 Ninja: D 227 Saturdays: Dan 17:00  ...

Saturday, 7/26/2014 WOD

21-15-9  Spiderman Pushups KB Snatches (10 each arm, 16/24) 400 M Run between each round (We will run in the rain. Dress accordingly) Warm Up: 800 M Run Stretch: 10 Glute Bridges 6 Spiderman Pushups (progression with each round) 20 Double Unders 6 KB Snatch (progression with each round) Extra Credit 5, 100 M Uphill Sprints Hunter 11:57 (16) JMac 15:38 (8) Gordon 12:03 (16) McC 13:28 (20) Alan 13:28 (16) Otter 11:36 (16) Bo 12:25 (16) Andrea 12:45 (8) Tracy 16:35...

Friday, 7/25/2014 WOD

CrossFit WOD: 4 Rounds for Time 10 Box Jumps (20/24) 10 OHS (65/95 up to 75/115) 30 Double Unders Ninja WOD: 3 Rounds for quality 3 min Jump Rope Singles-alternating feet 20 Jumping Squats 30 Stick Jumps Rest 1 Minute 3 Rounds for quality 12 Box Jumps 12 Ring Rows 10 Burpees Rest 1 Minute 3 Rounds for quality 30 Sec slow Bicyles Rest 10 Seconds 30 Sec Slow Mtn Climbers Warm Up: 2 Rounds 6 Primal Pull Through 6 Baby GTU 3 OHS (start light and work up) 6 Standing Rotations, feet together 6 Box Jumps (start low and work up) 10 Double Unders Rest 10 seconds Sophie 12:58 (65) Smiley 10:05 (95) Brian (nft) JMac 14:14 (55) Brett 6:25 (115) Jana 13:50 (mod) Abby 9:35 (75) Otter 9:26 (45) Dan 11:27 (45) Nate 12:11 (95) Utah 9:36 (95) Alan 9:42 (95) Hunter 11:24 (95) Phil 19:52 (75) Anthony 10:07 (100) McC 9:26 (75) Dani 10:16 (45) Han 10:28 (25) Bo 10:19 (55) Yess 13:03 (35) Thursdays: Roberto 16:04 (24) PT Training: Tracy Ninja: D...

Thursday, 7/24/2014 WOD

10-9-8….1 of: Kettle bell clean and jerk, (16/24) each arm. Kettle bell walking lunges (prison rules) Warm up: 400 meter run 50 double unders/ 200 singles Kettle bell c&j skill work Wod Specific warm up: 3 rds not for time of: 10 lateral lunges 10 kb sit ups (total) 5 kb c&j ¬†each arm (light to workout weight) Karen 16:52 (8) Brian 12:03 (16) 1/2 Lydia 12:20 (8) 1/2 Tracy 20:17 (mod) Sophie 14:32 (8) KK 14:34 (8) Dan 17:58 (12) Melissa 9:40 (mod) Smiley 18:49 (24) Anthony 15:04 (24) Jim 28:24 (12) Yess 18:54 (8) Shaira 18:04 (12) Stacey 22:43 (16) Alan 16:14 (16) Phil 18:21 (16) Des 22:03 (12) Andy 19:43 (12) Trevor 16:29 (24) Brook 11:02 (mod) Max 20:52 (16) O-Lift: Anthony...

Wednesday, 7/23/2014 WOD

CrossFit and Ninja Partner WOD: 4 Rounds for time 500 M Row 400 M Run One partner rows while the other one runs. Both partners must complete the run/row before switching. rest 4 minutes, then For Quality 7×5 Strict Press (65%, 70%, 75%, 80%, 90%x2x2) Tracy’s PT Prep WOD: On the minute every 4 minutes for 4 Rounds, 200 M Sprint then 800 M Run-Must complete in under 5 minutes Stretch 3 Rounds 10 SLR with core activation Run 200 M 10 Kneeling Rotations 250 M Row Lydia/Brian 24:22 Andy/Anthony/Smiley 21:22 Dan 21:02 McC/Max/Mini Chris 19:01 Yess/Nate 23:20 Han/Hunter 20:35 Chiri/Utah 20:05 Alec/Alan 22:15 D/Des 23:10 Jessica/Laura 25:00 Abby/Fabian 23:40 “Abs Heaven” CQ Intro: Lindsey 13:36 Amber 13:50 Salena 13:28 Brook 14:29 Utah’s b-day wod: Roberto 12:50 JMac 14:36 Brett 9:41 Anthony 12:46 Smiley 10:18 Trevor...
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