by rmartinez | Feb 18, 2015 | WOD Archive
Day 31 of the 100 day burpee challenge ( 501) EMOM for 10 minutes of: 3 rope climbs (even minutes) 10 weighted jumping squats , 20/30 (odd minutes) rest 5 minutes AMRAM in 10 minutes of: 10 push jerk (65/95) 20 prison rules russian twists (20) Warm up: 500 meter row 3×20 pull overs Hip and shoulder mobility Rope climb skill Wod Specific warm up: 3×5 push jerk (light to workout weight) Stacey 5+8 (55) Anthony 7+8 (95) Jeff 5 (95) Karen 4+8 (45) Mayra 5+10 (45) Ivonne 5+2 (45) Jamie 5+3 (45) Maiya 6+28 (65) Roberto 7+5 (95) Lili 6+5 (35) Lydia 5+5 (45) Dannelle 5+4 (45) Analisa 5+10 (65) Kristen 4+9 (65) Andy 5+4 (65) Vicki 5+19 (55) Alec 4+5 (95) Kayla 5+6 (55) Crsity 6+14 (65) Guru 5+10 (45) Juarez 5+15 (95) KK 4+5 (50) Ruth 7 (65) Han 5+7 (45) D 4+8 (65) Cori 4+10 (55) McC 7+8 (95) Chris 8+7 (95) Salena 4+5 (45) Adriana 4+25 (65) Intro: Vero 8:42 Lance 5:45 Strength: McC Juarez Cristy Andy Ruth Competition prep: Cait...
by rmartinez | Feb 17, 2015 | WOD Archive
Day 30 of the 100 day burpee challenge (470) 10-9-8….1 of: Kettlebell snatches, each arm (16/24) 1-2-3….10 of: Box jump (20/24) Warm up: 500 meter run 50 double unders/150 singles Old stretch 5×5 back squats (light up to 65 % of your 1 rep max) Wod Specific warm up: kb skill work kb warm up Times: Yess 14:24 (16/swings) Maiya 9:36 (16) KK 12:28 (12) Veronica 11:07 (12/swings) Lydia 9:28 (8) Dannelle 9:28 (8) Alec 17:15 (20) Devin 12:49 (12) Chelce 11:16 (8) Analisa 12:39 (12) Stacey 12:32 (16) Deskins 12:20 (12) Phil 12:58 (20) Kevin 14:09 (20) Otter 12:19 (20) Andy 12:44 (12) Shaira 11:31 (16) Maus 13:16 (24) Ruth 10:42 (12) Kristen 10:20 (8) Jess 19:38 (12) D 15:03 (12) Des 10:47 (12) Michi 13:54 (8) Hunter 10:58 (20) Chris 10:19 (24) Adriana 12:52 (16) Vero 12:35 (8) Jake 17:05 (12) Herman 10:15 (15lbs) KitKat 8:00 (10lbs) Juliette 14:54 (12) Vince 9:14 (12) Mark 9:07 (12) Bo 10:38 (16) Mondays: Cristy 178 (75) Tuesdays: Han 23:04 (45) CQ nft JMac 29:57 (75) in Korea Death by pullups: Jeff 17 Competition prep:...
by rmartinez | Feb 16, 2015 | WOD Archive
Day 29 of the 100 day burpee challenge (440) 15-12-9 of: Front squats (75/115) Burpees rest for 5 minutes 12-9-6 of: Front squats (75/115) Burpees rest for 5 minutes 9-6-3 of: Front squats (75/115) Burpees Warm up: 50 mountain climbers (prison rules) 3×20 pull overs Hip and shoulder mobility Wod specific warm up: 5 sets of 3 squat cleans and jerks (light to front squat weight) Times: Jess 33:27 (55) Karen 31:50 (65) Mayra 26:50 (45) Ivonne 25:36 (45) Veronica 22:50 (mod) Isa 22:10 (mod) Maiya 20:07 (75) Adriana 18:34 (75) Christy 22:36 (45) Anthony 18:20 (115) Salena 26:01 (55) Mensch nft T2 23:07 (95) Randy 26:07 (115) Juarez 25:50 (115) Guru 25:50 (115) KK 30:57 (55) Jamie 28:29 (45) Roberto 23:15 (115) McC 23:38 (115) Yess 30:57 (75) Maus 27:07 (115) Stacey 25:52 (75) Vince 23:59 (75) Cristy 20:25 (75) Shaira 21:38 (75) Chris 21:38 (115) Hunter 21:18 (115) Sean 24:25 (115) ...
by rmartinez | Feb 15, 2015 | WOD Archive
Day 28 of the 100 day burpee challenge (411) CrossFit Open 14.1 AMRAP in 10 minutes of: 30 double unders 15 power snatches (55/75) Warm up: 500 meter row 30 double unders/90 singles Shoulder, hip mobility at 20 past the hour: 5 over head squats (50% of 1 rep max) 4 over head squats (75% of 1 rep max) 3 over head squats (85-90% of 1 rep max) Times: Jeff 303 (75) Abby 188 (55) Mayra 158 (30) Ivonne 200 (30) Maiya 224 (55) Hunter 180 (75) Han 171 (45) KK 126 (35) Salena nft Guru 180 (mod) Des 180 (55) Juarez 180 (75) Stacey 178 (55) Adriana 187 (55) Shaira 215 (55) Kristen 176 (55) Ale 170 (55) Mark 168 (75) Chris 175 (185) McC 255 (75) Jess 131(155 Herman 110 (55) CQ 180 (55) South Korea Team: Bull ? JMac 131 (75) Intro: Lance 8:38 Strength: Phil Chris McC Juarez Shaira Jimmy Stacey “Karen” Phil 11:42 ...
by rmartinez | Feb 14, 2015 | WOD Archive
Day 27 of the 100 day burpee challenge (383) “Garrett” Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4. Three rounds for time 75 Squats 25 Ring handstand push-ups 25 L-pull-ups *Modification will be regular ring push-ups, and regular kipping pull-ups Times: Han 17:23 rpu/b Roberto 17:21 rpu Vicki 17:07 rpu/b Juarez 19:42 rpu CQ 22:35 rpu/b Maiya 22:22 hspu Salena 20:50 kpu/rr Cait (games...
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