by jboaz | Jul 21, 2014 | WOD Archive
Utah’s Birthday WOD: 32 Power Cleans (95/135) 3 Muscle Ups or 9 Kipping Pullups 32 Burpee Bar Jumps 2 Muscle Ups or 6 Kipping Pullups 32 T2B Warm up: 60 Double Unders Stretch 3 Rounds 7 Russian Swings 7×3 Position Clean (progress up in weight each round) 7 Primal Pull Throughs 7 Ring Rows (progress into the pullup) Karen 13:20 (60) Sarena 12:23 (65) Andy 13:36 (55) KK 12:30 (55) Sean 12:47 (135) Sophie 13:43 (65) Utah 10:46 (135) Abel 13:24 (135) Chiri 11:21 (95) Abby 13:22 (95) McC 12:46 (115) Javi 13:38 (135) Ruth 14:28 (75) Jim 15:22 (135) Phil 14:56 (135) Gordon 11:58 (115) Hunter 14:25 (115) Han 12:36 (30) “Abs Heaven” Melissa JMac Intro: Amber 8:23 Running WOD: Tracy...
by rmartinez | Jul 20, 2014 | WOD Archive
CrossFit/Ninja AMRAP in 12 minutes of: Goblet Squats (16/24) Push ups The athlete must complete the same amount of squats and push ups. The sets can be divided any way you want to. Warm up 400 meter run 500 meter row Stretch: 3 rounds not for time of: 5 goblet squat hold for 10 seconds (bottoms down) 5 pvc pass throughs 5 burpee push up 10 kb sit up (5 each arm) Nicole 80 (12) JMac 80(12) Heather 41 (16) Mayra 70 (12) KK 68 (12) Andrea 52 (10lbs) Smiley 103 (24) Anthony 118 (24) Sophie 51 (8) Abel 80 (24) Dan 70 (12) Jim 100 (24) Otter 84 (24) McC 95 (24) Utah 80 (24) Stacy 60 (16) Yess 100 (12) MAx 62 (24) Trevor 97 (24) Alan 86 (24) Roberto 85 (24) Bo 84 (16) Shaira 100 (12) D 70 (12) Javi 65 (20) Andy 60 (12) Dani 48 (12) Intro: Lindsey 11:47 Salena...
by jboaz | Jul 18, 2014 | WOD Archive
For Time 2000 M Row, Damper 10 then, For Quality, 3 Rounds 10 Clean and Squat Double Arm Bottoms Up 12 Walk out Pushups 16 Cross Crunch Warm Up: 500 M Row Stretch: 10 Crab Walk Rock-pull chest toward ceiling 10 Triplanar Hip Extensions (5 each side) 10 Rotational Stability Drill (5 each side) Anthony 7:43 Smiley 7:40 Bo 8:37 Chiri 8″43 Otter 9:30 Utah 7:50 Roberto...
by jboaz | Jul 17, 2014 | WOD Archive
CrossFit WOD: 3 Rounds for time 400 M Run 21 KB Swings (16/24) 12 Pullups Ninja WOD: 3 Rounds for time 400 M Run 16 Pushup Burpees with Lunge (8 each leg) 12 Ring rows 10 Tricep Extensions Warm Up: 400 M Run Stretch: 3 Rounds 10 Primal Pull Through 10 KB Swings 10 Rib Pulls 10 Pullups (Start with RR on the first round) Post WOD Stretch TIMES Intro: Lylie 12:17 (8) WOD: Smiley 12:42 (24) KK 14:53 (12) Mayra 18:16 (12) Nate 19:32 (24) JMac 19:00 (16) Ed (16:13) Ariadna 19:02 (8) Andrea 12:30 (10 lbs) Brian 13:50 (16) Chiri 12:31 (16) Dan 13:13 (16) Stacy 17:27 (16) McC 10:44 (24) Anthony 10:44 (24) Otter 11:46 (24) Little McC 12:56 (10 lbs) Yess 15:28 (12) Ninja: D 19:25 Des 19:19 Thursday’s WOD: Brent 11:50 Dylan 12:56 Jan 16:23 (20) Abby 16:59 (12) Andy 17:07...
by rmartinez | Jul 16, 2014 | WOD Archive
For time: *1 rope climb/ 5 ring rows 5 clean and jerk (95/135) 10 roll ups 15 pull ups 20 wall balls (14/20) 25 burpees 30 double unders 25 burpees 20 wall balls (14/20) 15 pull ups 10 roll ups 5 clean and jerk (95/135) *1 rope climb/ 5 ring rows *Athlete can complete the rope climb at any time during the workout, everything else must be completed in order. Warm up: 50 double unders/200 singles 500 meter row Rope climb instruction Workout specific warm up: 3 rounds not for time of: 10 lateral lunges 10 hanging pull through 5 wall ball (light to workout weight) 5 clean & jerk (light to workout weight) Sarena 18:46 (55) Shannon 17:36 (55) Karen 20:18 (55) KK 20:18 (55) Anthony 12:49 (135) Smiley 14:09 (135) Sean 14:12 (135) Brian 20:59 (95) Roberto 13:48 (135) Dan Javi 28:15 (115) Gordon 15:47 (135) Hunter 15:10 (115) Han 18:26 (25) Abby 19:18 (95) Shaira nft Bo 18:12 (85) Lily nft Andy 19:27 (45) Ale 17:09 (85) Des 20:24 (55) Jessica 23:39 (55) Max 27:17 (115) Intro: Lindsey 11:29 Salena 12:48 Wednesday: Anthony 4+5/5+13...
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