Thursday, 9/25/2014 WOD

WOD: 3 Rounds for time 500 M Row @ 10 damper 8 Strict Press (75/105) 30 Sec Handstand Hold Warm Up: 500 M Row Partner Stretch: 3 Rounds 25 pull overs Crab Walk Rock-focus on pushing the chest toward the ceiling. You will rock back and forth 10 times total 5 Strict Press-start light and work up in weight Dessert 5×5 Back Squat-start with moderate weight and work up to heavy Times: John 11:32 (105) Christy 13:41 (45) Andy 13:00 (55) Sean 11:16 (105) Lydia 12:46 (35) Brian 13:54 (105) Analisa 13:06 (55) Guru 15:39 (85) Otter 14:16 (95) Juarez 13:07 (75) Jessi 12:08 (70) Chris 10:26 (105) Trent 11:22 (95) Des 13:22 (65) McC 11:05 (95) Hunter 12:22 (mod) Han 12:17 (25) Anthony 10:15 (105) Jess ? Intro: Chelce 6:20 Danelle 6:43 Judy 3 rds Lilie 3 rds PT: Ru O-Lift: JMac Anthony...

Wednesday, 9/24/2014 WOD

WOD: Speed Clean Ladder T1: 55/75, 10 reps (novice) T2: 65/95, 10 reps (intermediate and advanced) T3: 75/115, 10 reps T4: 85/125, 10 reps T5: 95/135, 5 reps T6: 115/165, 5 reps then Speed Front Squat Ladder T1: 55/75, 10 reps (novice) T2: 65/95, 10 reps (intermediate and advanced) T3: 75/115, 10 reps T4: 85/125, 10 reps T5: 95/135, 5 reps T6: 115/165, 5 reps There is a 3 minute time cap for each ladder. The athlete must complete the full amount of reps at each tier of the ladder. The athlete’s score is the total amount of weight lifted. The athlete will have 2 scores, one for the Clean and one for the Front Squat. Warm Up: 200 M Run @ 75% Stretch: 10 Air Squats using a pole on the rig to help the athlete keep the chest high. 5 Front Squats (start light and work up in weight) 10 Russian KB Swings (12/16) 5 Cleans (start light and work up in weight) JMac 1875/2375 Hope 2120/1650 Dave 4025/4025 Guru 2850/3485 Yess 1575/1575 Otter 3100/2580 Juarez 3225/2975 Hunter 4850 (rdl)/4190 Bo 2955/2535 McC 3100/3350 Kayla 1950/1750 Cristy+1 2375/2375 Jason 2620/3475 Han 1185/1350 Shaira 3300/2120 D 1350/1650 Andy 1200/1800 Ale 3300/1995 Roberto 4190/3485 Gordon 3880/3600 Abby 2770/2725 Jessica 1950/1950 Salena 1250/750 Wednesday: Donnelle 18:45 Lindsay 15:06 (2 mod) Laura...

Tuesday, 9/23/2014 WOD

Challenge WOD and “Jason’s Bday WOD” 4 Rounds for Time 200 M Run 40 Double Unders 20 KB Swings (20/24) Icing on the cake: Tabata Wall Balls (14/20) Box Jumps (20/24) Warm Up: 400 M Run 40 Double Unders Stretch: 3 Rounds KB Strict Presses (light) 10 KB Swings (start light and work up in weight) 5 Wall Balls 5 Box Jumps Mayra 20:22 (2 mod) Anthony 11:35 (66/56) JMac 27:16 Abby 15:12 (1 mod) (44/47) Hope 16:34 (1 mod) (39/44) Brian 17:58 (2 mod) (49/40) Keila 21:46 (2 mod) (29/32) Sean NFT Heather 17:04 (2 mod) (36/48) Juarez 14:29 (2 mod) (56/32) Guru 15:48 (2 mod) (56/52) Jason 16:10 (1 mod) (67/53) Cristy+1 15:48 (2 mod) 65/42) Chris 12:26 (2 mod) (57/52) Hunter 17:50 (64/53) Han 21:46 (1 mod) 43/46) B0 14:36 (20 kg) (56/53) Jimmy 20:04 (1 mod) Roberto 11:55 (47/48) Yess 18:32 (32/44) Des 15:53 (41/56) Max 19:22 (40/44) Ru 20:52 Phil 19:07 (42/54) Andy 18:36 (26/46) Ale 18:38 (29/46) Salena 19:14 (39/21) Dani 17:21 (40/37) Brooke 17:26 (22/39 Jess 20:44 (46/42 Trevor 12:43 (54/57) Intro: Judy 5:30 Donnelle 4:24 Chelce...

Monday,9/22/2014 WOD

AMRAP in 10 minutes of: 5 dead lifts (155/225) 10 over head walking lunges -total- (25/45) Warm up 1000 meter row 4×20 pull overs Old stretch Wod Specific warm up: 5×5 dead lift (start light and up to workout weight) 5×6 oh lunges JMac 7+3 (105/25) Anthony 11 (225/45) Brian 6 (185/35) Olya 8+4 (65/10) Jessi 6+3 (mod) Chelce 5 (1/2) Donelle 5+1 (1/2) Juarex 7+8 (165/45) Guru 8 (185/25) Analisa 7+6 (135/25) Yess 7+12 (105/25) Ruth 8+5 (125/25) Phil 6+5 (185/45) Jimmy 7 (225/45) Jennifer 8+9 (85/15) Chris 9+1 (205/45) Des 8+7 (105/25) Otter 7+5 (225/45) D 7 (115/25) Hunter 9 (185/45) Han 7+9 (85/25) Roberto 8+2...

Saturday, 9/20/2014 WOD

Partner WOD AMRAP in 12 Minutes 30 DU 15 Power Snatches (55/75)-athletes may increase up to 10 lbs if they wish Partners will rotate rounds. Try to pair male and female partners if possible. Warmup: DU Skill Work 50 DU Stretch: Snatch Instruction 3 Rounds 3 Position snatch-start light and work up in weight 10 Double Unders Times: Brett/Anthony 10+42 Karen/Yesenia 6+38 Cristy/Lindsay 7+36 James/Tanya 5+24 McC/Danny 4+27 Jessica/Salena 5 Basic Barbells Class (Power Clean/Squat Clean) Karen Yesenia Shannon Lindsay Strength:...
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