by rmartinez | Aug 14, 2014 | Uncategorized
Tracy passed her Air Force PT test with a score of 90.4 We are very proud of you!!! Vamos, Vamos,...
by jboaz | Aug 14, 2014 | WOD Archive
“Smiley’s Going Away/Back to School WOD” For Time: 5 Muscle Ups (Ring, Bar, or C2B) 10 Squat Cleans (135/95) 15 T2B 20 Wall Balls (14/20) 30 Box Jumps (20/24) 20 Wall Balls (14/20) 15 T2B 10 Squat Cleans (135/95) 5 Muscle Ups 500 M Row Warm Up: 400 M Run Team Stretch Times: Trevor 13:09 (mu) Nicole 20:01 Mayra 12:23 Lydia 11:55 Chris 13:28 Nate 14:03 Guru Dan 14:41 Anthony 16:38 (mu) Phil 25:04 Ruth 16:54 Utah 19:21 (mu) Smiley 15:14 (mu) Maus 19:38 Shaira 22 :55 Gordon 15:29 Yessie 20:10 Andy 17:01 Roberto 25:21 (mu) Abby 24:18 Otter NFT Des 23:25 D 24:11 Ramon 13:02 (mod) Chiri 15:58 Bo 19:26 Lindsey 15:28 Salena 12:43 (mod) Intro: Jared 6+22 O-Lift:...
by jboaz | Aug 13, 2014 | WOD Archive
AMRAP in 15 minutes 200 M Run 30 Goblet Squats (16/24) 20 Pushups Warm Up: 1000 M Row Stretch: 3 Rounds 10 Ring Rows 10 Pushups 10 Lateral Lunge with light weight 10 Goblet Squats-go up in weight with each round Trevor 3+10 (24) Karen 3 (8) Mayra 2+40 (8) Lydia 3+run (8) Sarena 3+27 (mod) Sean 4 (24) Fabian 3+45 (12) KK 3+row (12) Roberto 3+15 (24) Otter 3+8 (24) Guru Dan 2+48 (16) Smiley 3+24 (24) Stacey 3+run (16) Jim C 4+26 (24) Anthony 4+11 (24) Des 3+14 (16) Bo 3+30 (16) Jessie 2+42 (12) Andy 3+run (12) Dani 2+run (12) Ale 2 (12) Grace: JMac 6:46 (65) O-Lift:...
by rmartinez | Aug 12, 2014 | WOD Archive
7 rounds for time of: 7 strict pullups (9 kipping, or 11 if you are using bands) 7 ring dips 7 v-ups 1 minute wall sit Warm up: 200 meter run 5×5 wall ball (light to the weight that you usually use) Then 2 sets of max wall balls Stretch: 3 rds of: 5 primal pull throughs 5 hanging pull throughs Times: Jess 18:03 (21/21) Fabian 17:09 (25/17) Chris 16:15 (6/25) Andy 17:05 (15/11) KK 16:51 (13/15) Guru Dan 19:25 (20) Stacey 19:10 (19/22) Analisa 17:30 (10/9) Smiley 17:04 (37/20) Otter 21:20 (18/8) D 21:50 (8/11) Salena 21:20 (5/6) Jessica 19:20 (15/15) Laura NFT (20/20) Lindsey 18:30 (20/24) Des 19:17 (11/15) CQ 16:30 (9/11)...
by jboaz | Aug 11, 2014 | WOD Archive
“Grace” 30 Reps for Time Clean and Jerk (95/135) Warm Up: 800 M Run Stretch: 2 Rounds (Right side, then left side) 10 Triplanar hip extension 10 Leaning toward the side of the leg stretched 10 Rotations in both directions then 10 Russian KB Swings 3 Position Clean Instructional and Practice Push Jerk and Split Jerk Instructional and Practice Trevor 4:03 (135) Smiley 5:21 (135) Utah 3:50 (135) Chiri 3:29 (95) Roberto 3:42 (135) Jimmy 5:26 (135) KK 7:17 (65) Phil 8:33 (135) John 4:43 (135) Nate 4:36 (135) Shaira 4:58 (95) Ruth 7:02 (65) Ale 7:06 (75) Andy 5:53 (65) Lindsey 5:51 (45) Gordon 4:22 (115) Hollywood 5:52 (135/115) Anthony 2:33 (135) Des 6:55 (85) Yesenia 7:53 (65/55) Abby 12:06 (95) “7 Heaven” JMac Roberto Lydia Tracy Double: Anthony Abby Other: Guru...
Recent Comments