by rmartinez | Dec 21, 2014 | WOD Archive
“Twelve Days of Christmas” 1 dead lift (175/255) 2 Turkish get ups (12/16) 3 power cleans (95/135) 4 burpees 5 box jumps (20/24) 6 kb swings (16/24) 7 pull ups 8 wall balls (14/20) 9 ball slams (20/30) 10 pushups 11 v-ups 12 stick jumps (prison rules) 500 meter row/400 meter run Old stretch 5 single leg raise with core activation Turkish get up skill 5×3 dead lift (light to workout weight Times: Maiya 43:52 (rx) Kristen 37:09 Sarena 45:56 Spencer 39:34 (rx) J-Net 43:34 Anthony 27:10 (rx) Kevin 38:21 (rx) Amy 41:57 Andy 38:21 Mitch 38:38 Guru 38:31 Lindsay 32:54 Juarez 44:47 Otter 51:21 (rx) D 46:39 Phil 44:40 Smiley 31:58 (rx) Brett 26:54 (rx) Ruth 38:38 Stacey 45:33 Marie 47:52 Des 36:06 (rx) Abby 43:47 (rx) Max 54:10 (rx) Chris 37:12 (rx) Tuesdays: Sean 5:31 Saturdays: JMac 3 Intro: Deskins Strength: Bo Jimmy Stacey Anthony ...
by rmartinez | Dec 20, 2014 | WOD Archive
Back to our regular Sunday schedule. See you all at 9 am. “Wilmot” Six rounds for time of: 50 Squats 25 Ring dips Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan. He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen. Times: Sean 20:20 McC 17:09 Maiya 21:40 Hunter 18:06 Parker 21:28 Juarez...
by rmartinez | Dec 19, 2014 | WOD Archive
AMRAP in 12 minutes of: 20 hang release pushups 14 over head squats (65/95) Warm up: 400 meter run 3×20 pull overs Old stretch Shoulder mobility with pvc and pullup bar Wod specific warm up 3×5 over head squat (light to workout weight) Gordon 4 (95) Han 3+27 (35) McC 3+7 (75) Hunter 4+3...
by rmartinez | Dec 18, 2014 | WOD Archive
50-40-30-20-10 of: Kettlebell snatches (16/24) Double unders/ triple singles *EMOM 3 pullups Jump rope warm up Old stretch Kettlebell skill 3×6 kb snatch (light to workout weight) Times: Amy 15:34 (8/b) Sarena 18:31 (8/b) Maiya 19:51 (12) Diane 14:33 (12) T2 16:26 (12) CQ 19:54 (12/rr) Kristen 24:44 (8/rr) Guru 14:58 (mod) Hunter 16:25 (16) Han 16:59 (8/b) Juarez nft Stacey 19:00 (12) Ruth 17:42 (8) Phil 19:55 (16) Roberto 19:58 (mod) Sean 17:50 (24) Anthony 11:56 (24) Strength: Bo Marie CQ Chris Hunter Han Stacey ...
by rmartinez | Dec 17, 2014 | WOD Archive
EMOM for 10 minutes of: 1 hang power snatch (65/95) 1 power snatch (65/95) 1 squat snatch (65/95) at the 15 minute mark: 9-15-21 of: Toes to bar Wall ball (14/20) Warm up: 50 total mountain climbers 3×25 pull overs Old Stretch Shoulder mobility work 5×3 squat snatch (light to workout weight) Hayes 4:10 (35/10) T2 5:20 (75/16) Maiya 8:01 (70/14) Des 7:35 (65/14) Jacque 3:57 (mod) Stacey 7:06 (55/12) Han 7:20 (45/8) Strength: Bo Hunter Abby Brett...
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