by rmartinez | Feb 13, 2015 | WOD Archive
Day 26 of the 100 day burpee challenge (356) “Nobody Makes Me Bleed My Own Blood” Join us today at CrossFit Banshee for some fun Dodgeball, CrossFit Style. 9 a.m. 380 S. Potomac St #100, Aurora, CO 80012 CrossFit Terra Nova will not be hosting classes today. See you back at the gym Sunday, 2/15/15 at 9 am....
by rmartinez | Feb 12, 2015 | WOD Archive
Day 25 of the 100 day burpee challenge (325) 3-6-9-12-15-12-9-6-3 of: Ring dips Pullups (chest to bar if you can) V-ups Warm up: 500 meter row Old stretch Shoulder mobility Pullup progression, including butterfly pullups Times: Maiya 15:50 (b) Anthony 16:25 (c2b) Cristy 16:06 (b) Jeff 16:22 (c2b) Abby 15:50 (1b) Lance 15:30 (b/b) Christy 15:10 (b/rr) Jess 16:29 (b/rr) Jamie 16:15 (b/rr) Isa (mod) Randy 24:05 Kristen 15:59 (b/b) Mayra 14:45 (bench/b) Stacey 18:23 (b) Juarez 21:14 Guru 21:14 (mod) Chris 13:50 Ruth 18:09 (b) JMac 19:19 (all the way in South Korea) Jacque 12:00 (bench/rr) Yess 17:25 (b/b) D 16:50 (b/b) Han 13:47 (b) Otter 13:04 McC 11:47 B 12:29 (b) KK 17:20(bench/b) 5K row Phil 20:37 Thursdays Analisa (185/95)...
by rmartinez | Feb 11, 2015 | WOD Archive
Day 24 of the 100 day burpee challenge (300) AMRAP in 5 minutes of: 3 deadlifts (185/275) 6 burpee over the bar 9 jumping squats At the 10 minute mark: AMRAP in 5 minutes of: 3 squat cleans (95/135) 6 hand release pushups 9 situps Warm up: 500 meter row 3×20 pullovers Old stretch Ankle/hip and shoulder mobility work Wod specific warm up: 5×3 squat cleans (light to workout weight) Once you have completed the 5 sets of 3 squat cleans, proceed with 3 more sets of 3 deadlifts up to your workout weight. Rounds: Jeff 4+3/6+3 (255/135) Steph 5+2/5+11 (155/95) Jamie 3+11/4+2 (85/45) Karen 4/3+9 (105/65) Roberto 3+7/4+8 (275/135) Sean 4/4+2 (255/135) Maiya 4+4/6+1 (185/95) Adriana 5/5+1 (185/85) Anthony 3+2/5+16 (mod) Juarez 3+2/4+14 (285/135) Andy 4+3/4+9 (145/95) Stacey 4/3+2 (185/95) Cristy 5+5+2 (135/95) Alec 3+1/nfr (205/115) Lindsay 4+6/4+1 (115/75) Kristen 3+13/4 (125/65) Hunter 5+5+1 (185/135) Cori 4+7/5 (55) Jimmy 4+3/4+14 (275/135) Guru 3/3+2 (145/95) Phil 3+5/4+1 (185/95) Mark 4+5+3 (185/mod) Bo 4+5/4+12 (155/85) D 4/3+4 (130/75) Jess 3/3+3 (95/55) Gordon 4+7/4+8 (225/135) Brook 3+9/3+3 (115/65) Salena 3+4/3+12 (105/mod) Strength: Phil Juarez Stacey Bo Cristy Andy Lindsay Ruth...
by rmartinez | Feb 10, 2015 | WOD Archive
Day 23 of the 100 day burpee challenge (276) For time: 1000 meter row 100 double unders/300 singles 20 hand stand pushups/ 20 kb press from knees 30 power cleans (65/95) 40 total front rack walking lunges (65/95) Warm up: 500 meter row 23 burpees 😉 Ankle/hip/ shoulder mobility Hand stand skill Wod specific warm up 5×3 power cleans (light to 85% of your one rep max) 3×4 total walking lunges (light to workout weight) 10 double unders in between Times: Jeff 12:20 (95/hspu) Abby 15:15 (mod) Maiya 17:27 (65/hspu) Randy 20:19 (95/hspu) Veronica 13:00 (mod) Ivonne 19:10 (55/kbp) Michael 16:03 (mod) Maus nft Anthony nft Lindsay 18:07 (65/hspu) CQ 15:33 (65/hspu) Juarez 18:55 (95/hspu) Guru 21:16 (mod) Cristy 14:35 (65/hspu) Analisa 18:44 (65/hspu) Roberto 16:59 (mod) Alec 21:37 (mod) Kristen 19:44 (55/kbp) Michi 22:38 (45/kbp) Phil 18:28 (mod) Ruth 18:47 (65/hspu) Shaira 14:14 (65/hspu) Bo 15:32 (65/hspu) Vince 18:04 (mod) Ale 18:35 (65/kbp) Yess 20:20 (65/kbp) Adriana 13:42 (65/hspu) KitKat 19:32 (30/hspu) Herman 24:35 (85/kbp) Salena 18:58 (50/ kbp) Stacey 20:09 (65/kbp) Steph 15:19 (65/hspu) Mark 17:25 (65/hspu) McC 15:08 (95/hspu) Intro: Juliette...
by rmartinez | Feb 9, 2015 | WOD Archive
Day 22 of the 100 day burpee challenge (253) Wear long socks 😉 “Fight Gone Bad” Style 3 rounds for reps of: Row for calories Ball Slam (20/30) Box jumps (20/24) Rope climbs Rdl (95/135) Each athlete will spend one minute in each station, followed by a minute rest after completing all five movements. Warm up: 500 meter row 3×25 pull overs Old stretch Rope climb skill Times: Jess 168 (20/85) Maiya 229 (20/95) Veronica 208 (20/55) Christy 195 (20/65) Cait 153 (20/55) Cristy 167 (20/95) Vince 188 (20/55) Randy 208 (30/95) Anthony 270 (30/135) Jake 122 (20/65) Michael 165 (20/135) McC 212 (30/135) KK 170 (20/80) Analisa 225 (20/95) Andy 173 (20/95) Ruth 188 (20/95) Cori 148 (20/95) Kevin 189 (30/135) Phil 158 (30/135) Sean 250 (30/135) Juarez 162 (30/135) Breanna 155 (20/95) Des 187 (20/95) Chris 201 (30/135) Shandra 228 (20/95) Yesenia 197 (20/95) Stacey 211 (20/95) Hunter 211 (30/135) D 194 (20/95) Adriana 266 (20/95) Veronica 169 (20/55) Susan 145 (20/55) Salena 154 (20/55) Herman 207...
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