by rmartinez | Feb 23, 2015 | WOD Archive
Day 36 of the 100 day burpee challenge (671) 3-3-3-2-1 of: Thrusters (start the first set at 50% of your max power clean, and go up by 5 or 10 pounds each set) At 40 past the hour AMRAP in 10 minutes of: 5 thrusters (at the weight you started your first set of 3) 10 burpees over the bar 15 situps Warm up: 500 meter row 50 mountain climbers (prison rules) Old stretch Ankle/hip/ shoulder mobility Reps: Jess 3+6 (45) Cristy 5+5 (mod) Karen 3+20 (45) Ashley 5+13 (25) Veronica 4+7 (30) Maiya 6 (75) Lili 4+8 (35) Michael 3+13 (75) Lydia 3+12 (45) KK 4 (45) Sean 4+7 (95) Kristen 4+11 (45) Jamie 4+8 (45) Alec 3+12 (85) Juarez 4+18 (85) Shannon 4+15 (55) Kayla 4+6 (45) Guru 4+8 (45) Vero 3+13 (45) Adriana 6+10 (65) Stacey 3+25 (65) Shaira 5+9 (65) Deskins 3+5 (75) Gordon 5+9 (95) Maus 4+27 (105) McC 5+10 (95) Mark 5+5 (85) D 4+1 (65) Des 5+5 (65) Vince 5 (85) Juliette 2 (45) Jared 5+5 (mod) “Jackie” Jeff 8:28 Penny 12:41 (b) Strength: Sean Team Wod: Bo Guru Otter Roberto ...
by rmartinez | Feb 22, 2015 | WOD Archive
Day 35 of the 100 day burpee challenge (635) Open Workout 14.4 Complete as many rounds and reps as possible in 14 minutes of: 60-calorie row 50 toes to bar 40 wall ball shots (14/20) 30 cleans (95/135) 20 muscle-ups *Mod for muscle uo i eithe bar muscle ups or a combo of pullup and ring dip) Warm up: 500 meter row 3×20 pull overs Old stretch Wod specific warm up: pullup progression 5×5 wall ball Reps: Anthony 187 (135) Maiya 178 (95) Mayra 157 (45) Jess 151 (85) KK 170 (55) Maus 164 (135) Juarez 159 (135) Salena 120 (55) Kayla 165 (75) Guru 165 (95) Shaira (mod) Otter 156 (135) Brook (156) Michi 135 (55) Kristen 161 (75) McC 163 (135) Chris 169 (135) Vince 151 (95) Bo 175 (mod) Des 154 (95) Stacey 151 (95) Adriana 152 (185) Vero 180 (mod) Cori 158 (55) D 154 (70) Roberto 162 (mod) Strength: Shaira Chris Juarez...
by rmartinez | Feb 21, 2015 | WOD Archive
Day 34 of the 100 day burpee challenge (600) “Ricky” Complete as many rounds as possible in 20 minutes of: 10 Pull-ups 75 pound dumbbell Deadlift, 5 reps (modification (65/95) 135 pound Push-press, 8 reps (modification (65/95) U.S. Army Sergeant William “Ricky” Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth. Times: Sean 8 (115) CQ 10+9 (65) Roberto 8+5 (mod) Juarez 9+10 (95) Vicki 8+15 (mod) Adriana 8+15 (mod) Intro: Veronica 7:47 Gisela 7:08...
by rmartinez | Feb 20, 2015 | WOD Archive
Day 33 of the 100 day burpee challenge (566) 10 squat cleans (95/135) 20 toes to bar 30 wall balls (14/20) 40 situps 50 double unders 40 situps 30 wall balls (14/20) 20 toes to bar 10 squat cleans (95/135) Warm up: 50 double unders/150 singles Old stretch Shoulder mobility 5 sets not for time of: 1+1 (hang power clean/ squat clean) 50%-60-70%-80%-90% Times: Han 15:23 (55) Hunter 15:51 (135) Vicki 14:35 (65) Juarez 16:54 (135) Otter 24:10 (135) Gordon 14:59 (135) Jamie 17:51 (55) Herman 18:36 (75) Randy 20:28 (115) Andy 18:44 (85) Cristy 15:59 (85) D 17:42 (65) Salena (mod) Basic Barbell: Juarez Andy Randy...
by rmartinez | Feb 19, 2015 | WOD Archive
Day 32 of the 100 day burpee challenge (533) CrossFit Open 14.2 Workout is an ascending ladder consisting of: Every 3 minutes for as long as possible: From 0-3 minutes: 2 rounds of 10 overhead squats (65/95) and 10 chest-to-bar- pull-ups From 3-6 minutes: 2 rounds of 12 overhead squats (65/95) and 12 chest-to-bar- pull-ups From 6-9 minutes: 2 rounds of 14 overhead squats (65/95) and 14 chest-to-bar- pull-ups Same pattern continues a long as you can go until you fail to complete both rounds. Warm up: 500 meter row 50 mountain climbers (prison rules) Ankle, hip and shoulder mobility Wod specific warm up: 5×3 over head squats (light to 20 pounds heavier that workout weight) Pullup progression Times: Abby 33 rx Jeff 123 rx Jess 246 (35/rr) Isa 324 (mod) Adriana 87 (65/pu) Stacey 78 (55/pu) Maiya 86 (65/pu) Mayra 130 (20/rr) Veronica 198 (mod) Vero 172 (mod) Roberto 204 (mod) Anthony 132 rx Lili 280 (mod) Guru 265 (mod) Kayla 64 (45/b) Cori 75 (45/b) Juarez 52 rx Cristy 126 (65/pu) Deskins 64 (65/rr) Phil 34 (65/pu) Ruth 137 (45/rr) Vince 132 (45/rr) Otter 81 (35/pu) Michi 76 (25/rr) B 80 (25/pu) Mark 76 (65/b) McC 58 (95/pu) D 181 (45/rr) Mondays: Analisa 4+6 Intro: Lance 3+14 ...
Recent Comments