by jboaz | Jul 9, 2014 | WOD Archive
3 Rounds 12 KB SDHP (20/guys can use one 24kg or two 16kb) Rest 15 sec 20 Ball Slams4 Rest 15 sec Rest 1 minute 3 Rounds: 15 Back Squats (75/115) Rest 15 seconds 200 M Run Rest 15 sec Rest 1 minute 100 M Row 10 Situps 200 M Row 20 Situps 300 M Row 30 Situps 400 M Row-bringing handle to hip with the pull, alternating sides (working the obliques) Warm Up: 200 M Run 250 M Row Stretch: 2 Rounds: 10 Around the Worlds-5 each way 5 KB SDLHP 10 Lateral Lunges 5 Back Squats 5 Ball Slams KK 27:16 (55) Jess 29:52 (55) Ru 32:01 Andrea 20:01 (15) Sarena 23:36 (35) Anthony 21:39 (115) Alan NFT CQ 24:14 (75) McC 20:10 (115) Gordon 20:29 (115) Des W 21:00 (75) Jen 26:25 (55) Andy 23:27 (65) Trevor 24:02 (115) Dan 29:59 (95) Jessica 26:32 (75) Max 33:10 (75) Salena Intro 1...
by rmartinez | Jul 8, 2014 | WOD Archive
CrossFit and Ninja WOD: “Phil and Ruth’s wedding workout” This is a partner workout 7-10-14 of: Thrusters (65/95) Hanging leg raises Burpee box jumps (20/24) Kettlebell swings (16/24 While one partner is completing each round, the other partner will be rowing. *Ninja: double the thrusters (35/45) Warm up: 400 meter run 500 meter row Stretch: 3 rds of 5 kb squats with 10 second count in the hole 5 primal pull through 5 burpee box jump 5 kb swings (starting light) 5 thrusters (starting light) Times: Ruth/Phil 23:20 Jordan/Sarah 22:37 Peter/Lydia 28:40 Sarena 23:00 Jess/Ru 36:00 Brian/JMac/Andrea: 38:19 Andy/Abel 32:56 Anthony/Josh 24:08 Alan/Dan 26:44 Chiri/Dani 23:00 Utah/Carolina 28:30 Allison/Jim 30:20 Javi/Abby 25:50 Smiley/D 24:22 McC/Hunter 19:13 Jessica/Laura 21:38 Trevor/CQ/Alec 24:41 Roberto 20:30...
by jboaz | Jul 7, 2014 | WOD Archive
EMOM for 12 minutes: Minute 1: 8 Strict T2B Minute 2: 45 Second Hand Stand Hold Minute 3: Unbroken Double Unders, 50 reps/150 Singles Warm Up/Stretch: 50 Double Unders/150 Singles Stretch: 3 Rounds 10 SLR with 2 Full Twists 10 PVC Pass Throughs 5 Strict T2B then Hand Stand Drill (progression of lifting hands off floor, forearms, chest) JMac Anthony Brian Sarena KK Abby Kerri Shaira Stacey Chiri Carolina Sean Selena Mayra Jess Utah Hunter Han Jim Andy Dan Otter Dave Roberto Shannon...
by jboaz | Jul 6, 2014 | WOD Archive
CrossFit WOD: 5 Rounds for Time 5 Deadlift (155/225) 20 Wall Balls (14/20) Ninja WOD: 800 M Run then 4 Rounds 12 KB Deadlift 20 Wall Balls then 1000 M Row Warm Up: 400 M Run Stretch/Warm Up 3 Rounds 10 Straight Leg Raises with Core Activation 5 Deadlift (start light and go up in weight) 10 Primal Pull Throughs 5 Walls Balls (start light and go up in weight) Times: Mayra 14:06 (85/16) Roberto 10:58 (225/20) KK 10:25 (125/6) Javi 9:43 (205/20) Nate 9:37 (225/20) Anthony 7:27 (225/20) Dan 11:54 (125/16) Yess 13:35 (105/8) Otter 9:42 (225/20) Alyson 12:45 (125/12) Stacey 12:50 (155/14) Dave 11:08 (125/20) Ruth 9:34 (105/12) Chiri 7:11 (155/14) Utah 9:00 (225/20) Phil 14:21 (205/20)3 Gordon 11:13 (225/20) Shaira 13:35 (155/14) CQ 13:59 (135/12) Alec 14:38 (175/16) Caroline 15:53 (75/6) Ninja: D 12:44 Des W 11:56 Tina 12:11 Saturday’s: Jess ...
by jboaz | Jul 4, 2014 | WOD Archive
Not For Time, For Quality Abdominal Day 3 Rounds 20 Cacoons 12 Barbell Rollout from the knees 20 KB Windmills-Doubles (Scaled-single) 10 each side Rest 1 minute 3 Rounds 20 Leg Raises 20 Plank Rotations on Medicine Ball (10 each direction) 20 Bicycles Rest 2 minutes 1000 M Row Warm Up: 3 Rounds 30 sec jump rope singles 30 sec right leg singles 30 sec left leg singles 30 sec double unders Stretch 10 triplanar each side 10 rotation stability drill (total) 7 TGU Todd Sarah Roberto Jim Nate Shaira Analisa Bo Otter Nicole Dan...
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