by jboaz | Sep 12, 2014 | WOD Archive
WOD: For Time 60 Goblet Squats (16/24) 50 Weighted Situps (20/30) 40 Burpees 30 Ring Dips 20 GTO (Ground to Overhead) (75/115) 10 Pistols (prison rules) Dessert: 5×5 OHS (start light and work up in weight with each set) Warm Up: 60 Double Unders Stretch: 10 Abmat situps (add weight each round) 5 Burpees 5 Goblet Squats (work up in weight) 5 Ring Drips 5 GTO 5 Pistols Times: Anthony 13:34 Gordon 15:33 Yess 21:27 Han 21:53 Mayra 21:45 Bo 18:25 KK 19:16 Roberto 20:06 McC 20:46 Salena 16:37 Andt 21:22 PT: Ru Wednesdays: McC...
by jboaz | Sep 11, 2014 | WOD Archive
WOD: 4×400 M Run for time Rest 3 minutes EMOM for 10 Minutes 3 Turkish Getups (16/24) Dessert: Pistol Skill Work 20 Pistols each leg. You can break up the sequence however you would like. Warm Up: 200 M Run 3×25 Pull Overs Stretch: Old Stretch Times: Trevor 7:41 Andy 8:12 Sarena 7:20 Analisa 10:30 Jesus10:30 Anthony 6:57 Guru 8:12 Dave 7:16 Cristy (row) Han (row) Hunter 7:49 Ashley 9:36 Jason 7:35 Yess 8:59 Des 8:36 Abby 9:45 Salena...
by jboaz | Sep 10, 2014 | WOD Archive
“NEVER FORGET” Today marks the 13 year anniversary of the 9/11 terrorist attacks. To honor the victims, we will be completing 2,992 total reps of any combination of the exercises listed below in teams of four or five (Only one athlete can be working at a time). Pushups Pullups Situps Air squats Kb swings Kb snatches Wall balls Ball Slams Box jumps Double unders “TheOcho” 49:00 Hunter Han Karen Christy Andy Sarena “Nooners” 37:35 Hope Jesus “Baby Crew” 45:41 Cristy+1 Bo Guru Juarez Roberto “Analisa’s Boys” 44:00 Analisa Jared Dave Bo “Fancy Boots” Jess Yess Des Ru ...
by jboaz | Sep 9, 2014 | WOD Archive
“Guru Dan’s Birthday Workout” For Time: 2 Heats, Heat 1 performs Thrusters/Pushups while the other Heat performs the row. Each heat will complete the first workout and rest 5 minutes before moving to the second workout. Heat 1 4 Rounds 7 Thrusters (75/115) 14 Pushups Rest 5 Minutes Heat 2 8×500 M Row-rest 1 minute between each 500 M Row Warm Up: 500 M Row 60 Double Unders Stretch 3 Rounds 5 Tactical Frog 5 Primal Pull Throughs 5 Thrusters-start light and work up to workout weight 5 Pushups Times: Hope 6:09 (55)/2:25 Mensch 5:14 (115)/1:48 Timmy 7:19 (75)/2:13 Brian 12:33 (95)/2:09 Anthony 5:08 (115)/1:45 Shannon 7:25 (55)/2:39 Juarez 10:35 (95)/2:06 Dave 7:50 (75)/2:06 Cristy+1 5:46 (45)/2:31 Utah 7:39 (115)/1:56 Chiri 5:25 (75)/2:01 Stacey 6:06 (65)/ 2:15 Hunter 9:14 (115)/1:58 Andy 8:28 (65)/2:24 Roberto 6:39 (115)/ 1:58 Chris 8:41 (115)/1:49 Han 9:47 (35)/ 2:34 Ale 7:19 (65)/2:28 Mini Chris 7:12/2:01 McC 7:12 (95)/2:01 Bo 6:52 (55)/2:04 Ashley 8:21 /2:07 Laura 11:12 Salena 11:30/2:40 Jessica 11:00/2:25 Challenge Wod#2 Lindsay 3:59 (8kg)/2:16 Nicole Tuesdays: JMac 15:19 Analisa...
by jboaz | Sep 8, 2014 | WOD Archive
Shandra’s Bday Workout 21-15-9 Box Jumps (20/24)-focus on landing with a neutral lumbar spine…or how you would catch the bar in a power clean Romanian Deadlift (95/135) Bicycles (prison rules) 200 M Run between each round Nutritional Challenge WOD 2 100 KB Swings for Time (16/24)-Bring hand protection if needed Warm Up: 600 M Run Stretch 3 Rounds for quality 10 Hip Circles (5 each direction) 5 Box Jumps 10 Single Leg Squat Pattern (back and forward only, 5 each leg) 5 Deadlift-start light and work up to workout weight 10 Bicycles Times: Trevor 9:25 (135) Andy 12:49 (65) Karen 13:57 (60) Christy 13:30 (45) Mayra 13:28 (65) Hope 10:32 (65) Jessi 14:07 (95) CQ 13:45 (95) Shannon 10:24 (85) Guru 11:44 (135) Juarez 10:44 (115) Roberto 9:57 (135) Scotland 10:32 (mod) Utah 9:21 (135) Chiri 9:28 (95) Cristy+1 8:44 (mod) Stacey 13:47 Ru 18:25 Sean 10:11 Jim 16:57 Des 9:41 Abby 10:05 Jason 13:28 (mod) Anthony 8:39 Jessica 14:05 Challenge WOD: Hunter 5:50 Anthony 4:38 Chris 4;48 Abby 4:20 Han 6:48 (mod) Yess 8:56 Mondays: Han 16:53 Hunter 15:14 Challenge #4: Otter 4:26 D 5:14 Tuesdays: Bo Abby...
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