by rmartinez | Sep 7, 2014 | WOD Archive
“Brian’s Birthday WOD” 5 rounds of: 9 Front squats (95/135) 9 Pullups 38 Double unders/114 singles 😉 Warm up 400 meter run 2×38 pull overs Old stretch Tricep smash Wod Specific warm up 5×5 front squat (light to workout weight) Pullup warm up (ring rows, hanging primal, k2e, pullups, c2b) Times: Mayra 18:49 (65) JMac 16:13 (65) Linsdsay 18:12 (55) Yess 16:11 (55) Analisa 19:14 (95) Guru 18:54 (135) Juarez 14:18 (115) Ruth 16:54 (75) Anthony 12:11 (155) Chiri 14:53 995) Phil 19:51 (95) Utah 18:25 (135) Jared 22:10 (105) Stacey 20:19 (85) Jimmy 18:34 (135) D 14:53 (65) Des 14:53 (65) Otter 24:00 (135) Gordon 14:53 (115) Andy 16:05 (65) Ale 16:14 (65) Dani 17:25 (65) mod Jim 16:23 (135) McC 11:23 (115) Jess 22:44 (55) Ru 14:52 (85) mod Roberto 12:17 (135) ...
by jboaz | Sep 5, 2014 | WOD Archive
EMOM for 10 Minutes 3 Squat Cleans (105/155) Warm Up: 200 M Run at 40% 200 M Run at 50% 200 M Run at 75% 200 M Run at 75% Stretch: 5 Rounds 3 position clean (35/45)-work up in weight 10 Triplanar hip extension (5 each leg) 5 Russian KB Swings (Light) Dessert: Sled Pull 200 M Tire Flips 5×5 JMac (85) Hunter (135) Han (40) Salena (35) Max (115) Phil (125) Ruth (85) Anthony (175) Chiri (125) Gordon (125) Jessica (75) Nicole...
by jboaz | Sep 4, 2014 | WOD Archive
Fight Gone Bad You will spend a minute at each station. At the end of the 5th station, you will rest for 1 minute and record your reps. Repeat for a total of 3 rounds. For the row, your calories for the minute will be your rep number for that station. Row Power Snatches (55/75) Overhead Squats (55/75) Bar Facing Burpees Barbell Lunges (55/75) Warm Up: 400 M Run 500 M Row Stretch: Old Stretch then 3 Rounds of: 5 Power Snatches 5 OHS 5 Bar Facing Burpees 5 BarBell Lunges Start light and work up to work out weight Reps: Nicole 75 (mod) Mayra 115 Brian 186 (mod) JMac 134 Roberto 174 Lindsay 154 Guru  160 Otter 148 Jared 144 Anthony 216 Bo 183 Jennifer 151 McC 232 (mod) D 157 Chiri 189 Ashley 163 Salena...
by rmartinez | Sep 4, 2014 | WOD Archive
For Time: 50 pushups 40 mountain climbers, with feet on the wall 30 ball slams 20 c2b pullups or 6 unbroken ring or bar muscle ups 10 double kettlebell thrusters (16/24) Warm up: 400 meter run 500 meter row 3 rds of: 5 primal pull throughs 5 hanging pull throughs 10 kb side lunges (total) Wod Specific warm up: 3 rds of: pull up warm up 5 kb thrusters (start light and up to workout weight) Karen 12:30 Christy 11:58 Sarena 12:09 Andy 12:26 Mayra 10:32 Mensch 6:57 Timmy 9:29 Hope 7:15 Jessi 9:09 Abby 9:21 Keila 9:40 Guru Dan 11:25 Juarez 10:38 Heather 13:07 Trevor 8:31 Roberto 7:07 Des 8:42 Yess 9:17 Sean 6:09 Challenge Workout: Hunter 104 Han 85 Strength: Abby Bo...
by jboaz | Sep 2, 2014 | WOD Archive
For Time: 1 to 10 Burpee Box Jumps (20/24) Deadlift (155/225) Warm Up: 60 Double Unders/180 Singles Stretch 3 Rounds-work up in weight with each round Single Leg Raises with Core Activation-10 each leg 5 Deadlifts Crab Walk Rock-5 forward, 5 backward 5 Burpee Box Jumps Desert 4×400 M Run Otter 13:31 JMac 21:55 Abby 13:33 (mod) Keila 14:14 (mod) Nicole 19:45 (mod) Anthony 9:46 Bo 20:25 Juarez 19:56 Guru 17:58 Shannon 16:30 Emily 12:19 Ruth 17:58 Andy 17:44 Yess 17:56 CQ 17:55 Salena 22:22 McC 20:10 Jennifer 20:40 Chiri 11:58 Ashley 13:40 Analisa nft Des 18:36 Lindsey 16:11 Roberto 14:20 Hunter 14:48 Maus 16:00 Chris 16:26 D 17:43 Han 13:56 Nia 15:28 Jason 10:48 (intro) Jessica 16:40 Laura 23:01 Partner FGB Navy boys and...
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