by rmartinez | Oct 27, 2014 | WOD Archive
AMRAP in 10 minutes of: 5 Squat cleans (95/135) 5 Strict pullups 5 burpees Warm up: 1000 meter row Old stretch Wod Specific warm up: 5×5 squat clean (light to workout weight) (ring rows, t2b, chin up, c2b pullups, strict pullups) Christy 5 (25) Karen 5+8 (45) Sarena 5+1 (55) KK 6+7 (45/mod) Al 6+5 (mod) Roberto 5 (135) JMac 4+2 (75) Hope 5 (75) Jimmy 4+2 (135) Han 4+5 (45) Des 4 (95) Yess 4 (65) CQ 4+7 (95) Abby 5 (85) Keila 4+2 (65) Juarez 4+9 (95) Bull 4+3 (115) Andy 4+10 (65) Gordon 5 (135) Stacey 4+3 (75) Cristy+1 5+3 (55/mod) Chris W 5+2 (135) Hunter 4+6 (135) Marie 4+1 (65) Brett 6+2 (135) Anthony 6+7 (135) D 4+9 (55) Jennifer 5+6 (55) Ricky 4+1 (135) Amber 7 (mod) Bo 4+24 (30lb ball slam/ 115 rdl) Intro: Angela 11:08 Jessica 11:02 ...
by rmartinez | Oct 26, 2014 | WOD Archive
5 rounds for time of: 42 Double Unders/ 126 singles 14 Kettlebell snatches (total) 16/24 7 Ring dips Warm up: 800 meter run 3x 20 pull overs Old stretch Wod specific warm up: 3 rds of 5 kb swings 5 kb snatches (each arm, ligh to workout weight) 15 double unders/ 45 singles Times: Otter 10:50 (16) Roberto 11:33 (24) Elisa 11:08 (8) Lindsay 11:08 (10lbs) Juarez 11:27 (16) Phil 21:33 (16) Anthony 9:36 (24) Ruth 16:15 (8) Ale 14:18 (12) Han 12:37 (mod) Hunter 13:30 (20) D 14:05 (12) Max 15:04 (16) Stacey 14:05 (16) Intro: Al 13:01...
by rmartinez | Oct 24, 2014 | WOD Archive
Barbell specific class is cancelled. 9 and 10 am CrossFit classes will still be held. 3 rounds for time of: 400 meter run 3 position squat clean x 3 (65/95) Warm up: 400 meter run 500 meter row Old stretch Wod Specific warm up: 3 position skill (light to workout weight) Times: Hunter 10:29 (95) Otter 11:46 (95) D 13:16 (55) Juarez 11:10 (95) Salena 11:18 (mod) Han ? (mod) Cat 9:03 (Intro) Rochelle 7:48...
by rmartinez | Oct 24, 2014 | WOD Archive
Workout #8 18-15-12-9-6-3 of: Athlete 1.- Thrusters (65/95) Athlete 2.- Ball Slams (20/30) Athlete 3.- Hang power cleans (65/95) Athlete 4.- Box jumps (20/24) Each team will decide which athlete performs one of the movements listed. Workout #9 “We love the 80’s” Male athletes 80 front squats (65) Female athlete 80 back squats (65) Male athletes 80 shoulder to over head (55) Female athlete 30 shoulder to over head (35) Each team will start with one 35# bar with a 10# and a 5# plate on each side. At the count of 3-2-1-go, the female athletes will pick up the bar and will become human racks while the male athletes perform 80 front squats between them. When this is completed, the male athlete will become the human racks and the female athletes will start their back squats. When this task is completed, without bringing the bar down, the 5# plates will come off ,and the male athletes will start their shoulder to over head (press, push press, push jerk or split jerk is allowed) . Once this is completed, without bringing the bar down, the 10# plates will have to come off the bar so the ladies can perform their 80 shoulder to over head. If the bar touches the ground at any time during this workout there will be a 5 burpee penalty. There will be a butt ball to make sure full depth on the squats 😉 Workout #10 (mind blowing) Heat Times: 5 pm. “Roberto lost Heidi” (Anthony, Jared, Stacey, Andy) vs “No Remorse” (Brett, JMac, Sarena, Guru) 6 pm. “Kick Ass” (Jesus. Jason, Max, CQ) vs “Uno...
by rmartinez | Oct 23, 2014 | WOD Archive
4 rounds for time of: 24 mountain climbers (prison rules) 12 wall balls (14/20) 6 power cleans (105/155) Warm up: 400 meter run 2×30 pullovers 3×5 rdl (35/45) Wod Specifi Warm up: 5×3 power cleans (light to workout weight) 5 x5 wall balls (light to workout weight) Times:: JMac 18:13 (85/14) Jessi 11:49 (105/14) Hope 12:45 (85/14) Olya 11:01 (55/8) Sarena 11:01 (55/10) Anthony 8:06 (185/20) Ale 10:45 (95/14) Hunter 9:29 (145/20) Yess 11:45 (75/20) Bull 15:03 (145/20) Shannon 8:39 (65/8) Michael 10:27 (95/14) Des 13:28 (105/14) Roberto 12:35 (155/20) Ricky 10:57 (155/20) Han 8:23 (mod) Emily 8:19 (mod) ...
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