by rmartinez | Mar 17, 2015 | WOD Archive
Day 58 of the 100 day burpee challenge EMOM for 10 minutes of: 3 deadlifts @70% of your 1 rep max at the 15 minute mark 21-15-9 of: ring rows burpees Warm up: 500 meter row Old stretch 5 single leg raise with core activation 3×5 kb swings Wod specific warmup: 4×3 deadlift (light to workout weight) Jeff 3:42 (back squat) Lydia 6:04 (95) Z 5:33 (105) Cristy 4:28 (160) Jess 7:03 (135) Ivonne 6:36 (95) Adriana 3:45 (185) Veronica 5:43 (105+) Elisa 5:40 (115) Kayla 4:44 (105) Q 8:03 (105) KK 7:42 (145) Kristen 5:51 (125) D 5:45 (145) McC 4:40 (205) Otter 5:16 (235) Stacey 5:48 (185) Lindsay 3:08 (gimpy) Vince 5:31 (165) Caileigh 8:14 (105) Yess 6:31 (125) Hollywood 6:20 (165) Chris nft (135) Herman 5:00 (135) Susan 7:51 (95) Cait 6:25 (125) Shaira 5:21 (185) ...
by rmartinez | Mar 16, 2015 | WOD Archive
Day 58 of the 100 day burpee challenge Happy St. Patrick’s Day 3 sets of: 5 clean pull @90% of your 1 rep max squat clean at 40 pass the hour AMRAP in 10 minutes of: 10 ball slams (20/30) 10 ring dips 10 walking lunges, prison rule with slam ball over head (20/30) Warm up: 400 meter run 3×25 pullovers Old stretch 5 sets of single leg raise with core activation. Wod specific warm up: 3×3 clean pull (light to workout weight) Rounds: Jeff mod Isa 4+15 mod Jess 3 Christy 4 Steph 5+14 Karen 4 Zumba 3 Ivonne 3 KK 5+23 Alec 3+20 Juarez 4+8 Guru 3+13 Cristy 5+4 Phil 4+15 Otter 4+25 Kristen 4+27 Sean 6+14 Jim 4+18 Katie 6 13 Jaime 5 Veronica 4 Adriana 8+7 Roberto 3+20 mod Karina 3+10 Mondays “Gimpy Style” Sarena 29:30 Vicki 36:56 Lindsay 31:50 Lydia 40:01 ...
by rmartinez | Mar 15, 2015 | WOD Archive
Day 56 of the 100 day burpee challenge 5-5-3-3-2-2-1-1 (Deadlift, 1st set should be at 50% of your 1 rep max) at 30 pass the hour Gaza 5 rounds for time of: 35 kettlebell swings (16/24) 30 push-ups 25 pull-ups 20 box jumps (20/24) then 1-mile run U.S. Air Force Major Lucas “Gaza” Gruenther, of Twain Harte, California, died Jan. 28, 2013, when his F-16 jet went down in the Adriatic Sea off the coast of Italy. Gruenther was in the 555th Fighter Squadron where he served as an F-16 Flight Lead for the 31st Fighter Wing, Aviano Air Base, Italy. Gruenther is survived by his wife, Cassy; daughter, Serene, born just a week after his death; parents, Romel Mathias and Joseph Malin; brother and sister-in-law, Alex and Britton; brother, Chance Hildreth; grandmothers, Melba Mathias and Brigitta Gruenther; and many aunts, uncles, cousins and friends. He is preceded in death by his grandfathers, Robert Mathis and Col. Donald Gruenther. Sean nft Jess 57:57 Roberto 57:41 Anthony 48:41 Randy 53:41 Karina 28:30 3 rds Veronica 28:30 3 rds Adriana 25:00 3 rds Lili 25:42 3 rds 3D 29:14 3 rds Alec 41:53 4 rds, no run Guru 63:00 Juarez 36:28 3 rds Kayla 30:32 3 rds D 34:13 3 rds Otter 45:00 3 rds KK 47:22 no run Alissa 28:42 3 rds Deb 10:40 (mod) Chris 30:40 3 rds McC 51:47 Stacey 55:36 Mark 59:00 Herman 33:46 3 rds KitKat 31:20 3 rds Andy 30:50 3 rds Nate 32:10 3 rds 15.3: Adriana Jonathan Bruno Strength: Jimmy Kristen Juarez Stacey Ruth Chris ...
by rmartinez | Mar 14, 2015 | WOD Archive
Day 55 of the 100 day burpee challenge CFTN at the Creek https://www.facebook.com/photo.php?fbid=10204497153682711&set=gm.541093046031055&type=1&theater Jacque/Yess 15:03 Adriana/Maiya 20:45 Juarez/D 20:11 Shannon/Ruth 20:45 Herman/Susan 21:39 Vicki/Maus/Roberto...
by rmartinez | Mar 13, 2015 | WOD Archive
Day 54 of the 100 day burpee challenge “Pi 3.14.15” 800 meter run then 3 rounds of: 14 kettebell sumo deadlift high pulls (16/24) 15 toes to bar then 800 meter run Warm up: 400 meter run 3×20 pull overs Shoulder mobility 3×5 sdhp (light to workout weight) Times: Shannon 16:03 Nate 18:16 Juarez 14:37 Adriana 13:20 Brooke 15:56 Roberto 15:00 Mondays: CQ 11:28 15.3: McC 662 Alec 280 Chris Barbell: 3D Juarez...
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