by jboaz | Aug 20, 2014 | WOD Archive
4 Rounds for Time 10 Sumo Deadlift (95/135) 20 KB Swings 30 Jumping Squats Warm Up: 60 Double Unders 20 One Legged Double Unders (10 each leg) Stretch: 2 Rounds 10 Single Leg Raises with one leg elevated on a pole-5 each side 5 SDL-start light and work up in weight 10 Single Leg Squat Pattern (5 each leg) 10 KB Swings-start light and work up in weight 10 Jumping Squats Trevor 18:07+ extra credit Karen 11:23 Christy 7:40 Mayra 9:05 (mod) Hope 13:39 Juarez 15:39 Guru Dan 13:20 Utah 14:42 Analisa 13:09 Otter 15:15 KK 17:16 Andy 15:07 Jim 15:57 Dani 12:52 (mod) Yess 15:37 CQ 11:49 D 13:30 Des 14:25 Chris 13:00 Kit nft Abby 11:31 Wednesdays: Bo 9+1 O-Lift: John Open WOD: Chiri Anthony...
by jboaz | Aug 19, 2014 | WOD Archive
AMRAP in 8 Minutes 3 C2B PU 6 KB Situps 9 Mountain Climbers (each side) Warm Up: 800 M Run Stretch: 3 Rounds 10 Hanging Pull Throughs 5 Ring Rows (2nd round-kipping PU, 3rd round-C2B PU) 10 TGU (5 each side) 10 Mountain Climbers This is also the time to practice the kip if you are working on kipping pullups. JMac 6 KK 8 Juarez 8+7 Guru Dan 6+6 Shannon 8+9 Kit 5+1 Abby 5 Yess 5+3 Stacey 5+1 Caileigh 4+2 Roberto 9+1 Jen 6+3 Jess5+6 Laura7+3 Anthony...
by jboaz | Aug 18, 2014 | WOD Archive
Teams of Two: 1) One athlete works while the other one rests. 2) Team members will decide how to split up the rest for each of the 5 rounds. 50-40-30-20-10 Wall Balls (14/20) Power Snatches (75/115) Ring Push Ups Warm Up: 500 M Row 200 M Run Stretch: 3 Rounds 10 Primal Pull Through with Push up 5 3 Position Snatch 10 Air Squats with PVC-3 points of contact 5 Wall Balls Trevor 25:11 Karen/Sarena 22:04 JMac/Abby/Roberto 30:41 Utah/Chiri 23:15 Anthony/Brett 24:40 KK 20:57 Juarez/Guru Dan 33:10 McC/Phil/Ruth ? Des/Gordon 29:00 Bo/Kit 29:31 Lindsey/Shaira 22:40 “Grace” Sean...
by jboaz | Aug 17, 2014 | WOD Archive
CrossFit WOD: EMOM for 10 Minutes 3 Thrusters (75/115) 10 Stick Jumps (Singles) Ninjas” 3 Manmakers 10 Stick Jumps (Singles) Warm Up: 400 M Run Stretch: 3 Rounds 10 Ankle Joint Mobility (5 Each Side) 10 Pass Throughs with PVC 5 Thrusters (start light and work up to workout weight) 5 Stick Jumps Nicole (55) Dani (65) Chiri (75) Guru Dan (95) Chris (95) Yess (65) Andy (65) Roberto (115) Javi (95) Analisa (75) Stacey (75) Ruth (75) Jim (115) Anthony (115) McC (mod) Ninja: D 15 Des 15 O-Lift: John Saturdays: Shaira...
by jboaz | Aug 15, 2014 | WOD Archive
Deadlift Ladder for Time 10 Reps @ 95/135 20 Double Unders/60 Singles 10 Reps @ 115/165 20 Double Unders/60 Singles 5 Reps @ 135/185 20 Double Unders/60 Singles 5 Reps @ 155/205 20 Double Unders/60 Singles 3 Reps @ 175/225 20 Double Unders/60 Singles Rest 3 Minutes 2000 M Row for Time Warm Up: 60 Double Unders/180 Singles 500 M Row Stretch: 3 Rounds 10 Leg Raises with core activation (5 each leg) 5 Deadlifts-start light and work up in weight 10 Baby Get Ups (5 each side) 20 Double Unders Times: Sean 3:37/9:01 Anthony 4:34 rx+/7:32 CQ 6:15/9:00 Chiri 3:25/8:24 Troy 4:50/8:24 Utah 5:03 rx+/8:30 Analisa 5:16/9:05 Andy 5:40/10:28 Trevor 2:28/8:04 John 3:22/8:00...
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