by rmartinez | Jan 16, 2015 | WOD Archive
“Andy’s Birthday Workout” 3 rounds for time of: 21 wall balls (14/20) 21 hang power cleans (65/95) 21 v-ups Warm up: 50 double unders/150 singles 3×21 pull overs Old Stretch Shoulder mobility with bands 3 sets of 6 kettlebell side lunges, total (use a heavier kettlebell each set) Wod specific warm up: 5×3 hang power cleans (light to workout weight) 5×5 wall ball (light to workout weight) Times: Sean 9:35 (95/20) Anthony 9:40 (115/20) Adriana 12:09 (?/6) Andy 13:47 (65/14) Kevin 13:15 (95/20) Gordon 10:49 (95/20) Otter 19:21 (95/20) Cristy 13:55 (65/10) D 14:50 (mod) Strength: D Juarez Otter ...
by rmartinez | Jan 15, 2015 | WOD Archive
60 second plank 50 box jumps (20/24) 40 hand release pushups 30 weighted jumping squats (20/30) 20 kettlebell situps, total (12/16) 10 kettlebell thrusters, total (16/24) Warm up: 800 meter run 3×25 pull overs Old stretch shoulder and hip mobility 3×6 total kb thrusters (light to workout weight) 3×3 box jumps Times: Abby 8:47 (12/16) Jeff 8:18 (12/24) Kevin 8:23 (12/24) Christy 10:59 (mod) Isa 12:07 (mod) Ivonne 12:21 (mod) JMac 14:39 (12) Hope 11:04 (12/16) Shannon 11:52 (12/16) Juarez 12:08 (16/20) Ruth 12:48 (8/12) Phil 13:53 (16/20) Sebastian 10:24 (15lbs/16) Chris 8:32 (16/24) Des 9:41 (12/16) D 10:46 (8/12) Otter 10:46 (16/20) CQ 11:11 (8/12) Yess 13:51 (8/12) Max 12:50 (16/24) McC 9:10 (16/24) Sean 8:36 (16/24) Andy 10:50 (8/12) Maiya 10:25 (12/16) Strength: Brianna Otter Ruth Phil Han Cristy Anthonu Brett Bo ...
by jboaz | Jan 14, 2015 | WOD Archive
EMOM for 20 minutes Even Minutes: 1 Bear Complex (105/155) Odd Minutes: Novice-10 Horizontal Ring Rows, Intermediate-3 Strict Pullups, Expert-2 Ring Muscle Ups Warm Up: 1000 M Row Ankle mobility with the band Side lunge with 3 points of contact 3×3 Bear Complex warm up Pullup warm up Karen (55+/rr) Maiya (105/pu+) Kristen (45/rr) Guru (mod) Juarez (125/pu) Bull (mod) Sebastian (115/pu) Bo (105/pu) Chris (155/pu) Han (55/rr) Ruth (65/rr) Stacey (65/pu/rr) Jennifer (55/rr) Jeff (155/mu) CQ (85/rr) Yess (65/rr) McC (125+/pu) Andy (95/pu) Susan (45/rr) Herman (65/pu/rr) Kevin (155/pu) Wednesdays: Jackie 9:32 “Amanda” Anthony 9:38 Intro: Jake 4 Cat 2+3 Rochelle 3+39 Rochelle McC 4+4 Colby 3+39 Kit Kat 4 Strength: Hunter Shaira...
by rmartinez | Jan 13, 2015 | WOD Archive
10 push press (65/95) 20 toes to bar 30 pushups 40 air squats 50 double unders/150 singles 40 air squats 30 pushups 20 toes to bar 10 push press (65/95) *Every two minutes 2 burpees Warm up: 50 double unders/ 150 singles 4×20 pull overs Around the gym: 1 lap of broad jumps 1 lap of high knees 1 lap of but kicks pullup warm up 3×5 push press (light to workout weight) Times: Maiya 12:38 (65) Maus 15:58 (95) Hope 15:12 (65) Juarez 15:43 (95) Winkler 15:39 (100) Alec 15:22 (75) Roberto 12:32 (115) Brett 9:59 (105) Liz 10:18 (55) Cristy 11:48 (65) Han 12:57 (40) Ruth 13:00 (65) Otter 9:40 (95) Jeff 7:24 (95) Kate 11:17 (65) Hunter 10:10 (95) Kristen 14:28 (55) Shaira 11:15 (75) Yess 21:17 (65) Jess 20:24 (75) Phil 17:39 (95) D 13:01 (65) Des 11:07 (75) McC 10:00 (105) Ivonne 14:16 (35) Adriana 12:53...
by rmartinez | Jan 12, 2015 | WOD Archive
AMRAP in 12 minutes of: 5 ring dip 10 front squats (95/135) 15 situps Warm up: 500 meter row 50 double unders/150 singles Shoulder, hip mobility Wod Specific warm up: 3 rounds nft of: 6 side lunges with pvc pipe, total 3 front squats (light to workout weight) Rounds: Karen 6 (55/b) Isa 4+10 (55/b) Christy 5+13 (45/b) Sean 5+6 (135/b) Maiya 6+9 (95/b) Roberto 7+6 (mod) Hope 4+6 (95/b/rack) Guru 5+5 (105/b/rack) Juarez 4+8 (135/b) Bull 5+7 (115/b) Kristen 5+10 (75/b) Lydia 4+11 (55/b) Jennifer 6+15 (55/b) KK 5+9 (55/b) Brenda 6+15 (25/b) Otter 6 (135) Shaira 7+5 (mod) Andy 4+2 (95/b) Kevin 5+5 (135) Jimmy 6+20 (135/b) B 5+12 (65/b/rack) Maus 5+14 (95/b) Hunter 6+7 (135/b) Stacey 6+1 (95/b) Mark 5+5 (95/b) D 5+13 (75/b) Han 5+11 (60/b) Chris 5+5 (135) Anthony 8+6 (135) Strength: Stacey Cristy Jimmy O-Lift: Andy Des Extra: Sean ...
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