by rmartinez | Mar 12, 2015 | WOD Archive
Day 53 of the 100 day burpee challenge 5-5-3-3-2-2-1-1: Push jerk First set should be at 50% of your 1 rep max. at 40 pass the hour: CrossFit open 15.3 (scaled) AMRAP in 14 minutes of: 50 wall balls (10/20) 200 single unders Warm up: 400 meter run 100 single unders Old stretch Wod specific warm up: 3×5 jumping squats 20 second hand stand hold in between Isa 259 (mod) Jess 540 (6) Lydia 518 (6) Penny 477 (6) Guru 519 (20) KK 532 (6) Juarez (mod) Cristy 535 (14) Susan 501 (4) Q 519 (4) Mark 540 (20) Hollywood 506 (20) Caileigh (4) Juliette 378 (4) 15.3: Abby Otter Maiya Anthony Ruth Phil Cait...
by rmartinez | Mar 11, 2015 | WOD Archive
Day 52 of the 100 day burpee challenge 5 sets of: 1 hang power snatch+2 hang squat snatches+3 squat snatches First set with an empty bar, ladies add 10 pounds each set, guys add 10 to 15 pounds each set. This is for quality Partner Workout AMRAP in 25 minutes of: 400 meter run/ tire flips One partner runs a 400 meter, while the other flips the tire. Your score is the total of tire flips combined. Warm up: 400 meter run Old stretch Hip and shoulder mobility Jeff/Steph 124 Jess/Karen/Christy 144 Maiya/Zumba 112 KK/Jamie/Lindsay 189 Guru/Juarez 141 Otter/Lance 157 Michi 67 Vicki 120 Vince/Herman 229 Wednesdays: Jimmy Analisa Lili ...
by rmartinez | Mar 10, 2015 | WOD Archive
Day 51 of the 100 day burpee challenge EMOM for 20 minutes Even minutes: 3 front squats (115/165) *If you can front squat more than (165/255) please use (125/185) Odd minutes: 6 box jumps (20/24) Warm up: 400 meter run Ankle, hip, shoulder mobility Wod specific warm up: 5×3 front squats (light to workout weight) Ivonne (65) Mayra (65) Cristy (115) Maiya (125) Jess (85) Lydia (65) Andy (115) 3D (65) Alec (135) Roberto (165) Chelce (85) Otter (165) D (115) Jake (85) Phil (145) Ruth (105) Lindsay (mod) Kristen (95) Lance (95) Mark (135) Juliette (65) CQ (115) McC (165) Sean (165) Shaira (115) Chris (mod) Alissa (mod) Intro: Jacque W Tuesdays: Lili 23:29...
by rmartinez | Mar 9, 2015 | WOD Archive
Day 50 of the 100 day burpee challenge ( 1280) 10 strict pullups 200 meter run 30 goblet squats (16/24) 400 meter run 50 burpees 😉 400 meter run 30 goblet squats (16/24) 200 meter run 10 strict pullups Warm up: 400 meter run 3×20 pullovers Old stretch Ankle, hip and shoulder mobility 3×5 goblet squats (light to workout weight) Jeff 15:03 (24) Sarena 20:39 (mod) Christy 22:22 (8) Ubee 18:25 (mod) Karen 24:01 (8) Isa 17:48 (mod) Jess 24:24 (12) Mayra 23:09 (8) Roberto 17:36 (24) Maiya 14:50 (16) Steph 15:01 (16) KK 18:40 (12) Veronica 17:56 (8) Andy 18:09 (16) Jamie 19:55 (12) Cristy 18:21 (16) Guru 20:47 (20) Juarez 17:55 (24) Kristen 18:34 (16) Vicki 17:46 (16) Alok 16:40 (16) Sean 16:02 (24) D 20:12 (16) Shaira 23:57 (16) Deskins 23:00 (6) McC 16:20 (24) Hollywood 20:52 (20) Stacey 24:44 (16) Caileigh 23:81 (12) Herman 22:50 (20) Kate 21:36 (8) Alissa 19:33 (12) Randy 17:45 (24) Strength: Jimmy Jake...
by rmartinez | Mar 8, 2015 | WOD Archive
Day 49 of the 100 day burpee challenge (1230) 5 sets of: 1 hang power clean + 2 hang squat cleans +3 squat clean First set should be (65/95) Ladies add 5 to 10 pounds each round, guys add 10 to 15 pounds each round. If you can squat clean more than (165/235) please start your first set at ( 95/145) At 40 past the hour 5 rounds of: 10 romanian deadlifts (65/95) 15 weighted situps (20/30) 20 ball slams (20/30) Warm up: 400 meter run Old stretch Wod specific warm up 3×3 hang squat clean (light to first set weight) Times: Sean 8:35 Jess 12:15 McC 9:16 Roberto 9:20 Lindsay 9:50 (mod) Cristy 9:12 Juarez 13:06 Guru 15:20 Alec 15:25 Alok 12:15 Elisa 10:12 (mod) Michi 14:49 3D 13:25 Analisa 11:30 KK 11:54 D 12:09 Vince 11:58 Phil 14:15 Ruth 10:10 (mod) Kristen 9:50 Stacey 9:58 Mark 10:53 Jeff (mod) Strength: Jimmy Juarez Ruth Stacey Cristy Analisa 15.2: Anthony Sean Maiya Chris ...
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