by rmartinez | May 21, 2015 | WOD Archive
Herman and Susan’s Anniversary Workout 2010 meter row then 5 Rounds of: 5 overhead squats (65/95) 22 double unders or 66 singles Warm up: 500 meter row 50 double unders Old stretch Hip and shoulder mobility 3×3 overhead squats (light to workout weight) Times: Heather 13:03 Tyler 12:52 Jeff 11:48 Jess 20:16 Ru 18:02 mod Cristy 20:37 sc Razor 17:00 sc Herman 20:27 sc Susan 20:27 sc Vero 16:12 mod Mayra 18:20 mod Z 18:42 mod 3D 17:28 sc Adrian 15:44 Randy 15:26 sc Stacey 15:38 Guru 13:50 sc KK 16:03 sc Otter 16:27 sc Q 19:27 sc Smiley 12:43 Shannon 16:19 sc Gordon 13:40 Emily 13:56 mod Alissa 16:53 Strength: Juarez Smiley Ruth Lindsay Emily...
by rmartinez | May 20, 2015 | WOD Archive
3-3-2-2-1-2-4-6 of bench press Start at 50% of your 1 rep max at 40 past the hour 10-9-8-7….1 of: Kettlebell snatches, each arm (16/24) Wall balls (14/24) EMOM for the duration of your workout you must perform 3 box jumps (20/24) Warm up: 500 meter row Old stretch Shoulder mobility Kettlebell skill Time: Tyler 10:15 Jeff 10:41 Heather 10:47 Jamie 11:16 sc Karen 13:28 sc Christy 13:34 sc Jess 11:13 mod Mensch 9:23 sc T2 12:38 sc KK 16:44 sc Juarez 15:46 sc Otter 15:40 sc Ruth 13:56 sc Drew 15:58 sc Kristen 14:28 sc Yess 19:47 sc Jackie T 12:00 Alissa 12:40 sc Vicki 12:12 mod Jessica 12:40 sc Guru 10:55 sc Adrian 11:25...
by rmartinez | May 19, 2015 | WOD Archive
5 rounds for time of: 5 deadlifts (155/225) 10 toes to bar 200 meter run Warm up: 400 meter run 3×20 pullovers Old stretch Wod specific warm up 5×3 deadlift (light to 30 to 50 pounds heavier that workout weight) Do a set of 3 toes to bar between each set Times: Maiya 12:40 Batman 12:37 Drew 13:52 Jackie T 9:56 Penny 12:23 sc Gordon 11:20 mod Roberto 12:11 mod Q 13:11 sc Jennifer 13:33 sc Deskins 17:24 sc McC 11:52 mod Cait 13:04 sc KitKat 14:28 sc Adriana Herman 15:52 sc Jessica 12:05 sc Baseline: Jamie 7:07 Jeff 4:32 Heather 4:22 Strength:...
by rmartinez | May 18, 2015 | WOD Archive
AMRAP in 8 minutes of push press (75/115) Every time the bar touches the ground perform 50 double unders/150 singles Rest 4 minutes AMRAP in 8 minutes of hang power cleans (75/115) Every time the bar touches the ground perform 20 jumping lunges (total) Warm up: 50 double unders/ 150 singles 40 mountain climbers, prison rules 30 total walking lunges Old stretch Wod specific warm up: 5×3 hang power clean and push press (light to workout weight) Reps Heather 32/52 Javier 57/59 Tyler 50/65 Isa 38/55 sc Karen 55/40 mod Razor 33/42 sc Adriana 32/54 Z 52 mod Rob 39 mod Steph 59/55 Maiya 65/77 Vicki 83 mod Batman ?/43 Drew 33/36 Kristen 33/46 Alissa ?/? Caileigh 24/25 Otter nfr D 35/32 sc Stacey 47/43 3D 41/65 sc Michi 30/60 sc KK 37/40 sc Q 26/42 sc Guru 45/27 sc Jackie T 27/90 Juarez 25/38 Deskins 50/47 sc Vero 67/55 sc Karina 32/30 sc Jessica 38/51...
by rmartinez | May 17, 2015 | WOD Archive
3-3-2-2-1-2-4-6 of back squat first set of 3 @60-65% last set of 6 @65-70% set of 1 @85-90% at 45 past the hour CrossFit baseline 500 meter row 40 air squats 30 situps 20 pushups 10 pullups Warm up: 500 meter row 3×20 pullovers Old stretch Ankle/ hip mobility Times: Heather 4:38 Tyler 3:46 Sean 3:37 mod Maiya 4:32 Jake 7:19 sc Z 6:26 sc Mayra 7:45 mod Batman 4:28 Gimpy 5:32 Gordon 4:29 Elisa 6:55 Ruth 6:57 Jackie T 5:01 KitKat 6:29 Fran 5:48 Herman 6:25 KK 7:29 Penny 7:23 sc Juarez 4:14 Guru 5:58 mod Roberto 4:34 Vero 6:46 mod Caileigh 6:53 sc Jennifer 7:27...
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