by rmartinez | Jun 20, 2015 | WOD Archive
Servais For time: Run 1.5 miles Then, 8 rounds of: 19 pull-ups 19 push-ups 19 burpees Then, 800-meter run carrying a slam ball (20/30) U.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006, in Uruzgan Province, Afghanistan, when his vehicle came under hostile fire. The 23-year-old was assigned to the 23rd Special Tactics Squadron, Hurlburt Field, Florida. Servais is survived by his parents, Peter and Susan; and sister, Laura. Times: Adriana 54:23 mod Vicki 61:32 bands Roberto nft McC 75:30 Sean 75:15 mod Alissa 59:29 Intro: Dani...
by jboaz | Jun 19, 2015 | WOD Archive
4×10 Bent Over Row Rest 4 Minutes 3 Rds For Time: 10 OHS (65/95) 15 Front Squats (65/95) 30 Double Unders Warm Up: 60 Double Unders Hip and Shoulder Mobility Times: McC 9:11 Sarah 9:00 sc Susan 11:21 sc Herman 9:40 sc Jessi 11:48 sc Emily 9:50 sc JMac 8:50 sc Alissa 10:14 Gordon 8:09 Barbell: Vicki KK Intro: Dani...
by rmartinez | Jun 18, 2015 | WOD Archive
Remember our In House competition and Anniversary celebration Saturday, July 11. EMOM for 10 minutes of: 1 deadlift @ 85-90% rest for 3 minutes AMRAP in 10 minutes of: 10 weighted situps (20/30) 15 ball slams (20/30) Warm up: 500 meter row Dynamic stretch 10 single leg raise with core activation (total) Wod specific warm up: 5×3 deadlift (light to 70%) Joe 365/7+13 Mike 235/9+17 Cristy 195/11+10 Heather 225/11+8 Cynthia 175/7+10 3D 175/8 Christy 135/7+12 Razor 225/6+10 Vero 155/8+10 JMac 150/6+13 Roberto 310/7+16 Q 135/4+15 Kristen 155/9 Juarez 245/6+15 Guru 185/6+3 Ryan 325/8 Sarah 85/6+16 Herman 205/8+12 Susan 115/6+15 Vicki 175/9+3 Jessica 115/6+3 Jay 205/9 Alyssa...
by rmartinez | Jun 17, 2015 | WOD Archive
For time: 400 meter run then 3 rounds of: 5 strict pullups 5 strict press (55/75) 10 kettlebell swings (16/24) then 800 meter run then 3 rounds of: 5 ring dips 10 pushups 15 squats then 400 meter run Warm up: 200 meter run 3×20 pullovers Dynamic warm up Times: Heather 14:44 Adriana 15:22 Vicki 18:53 b Sarah 21:55 b Razor 19:26 b Randy 17:01 Joel 21:34 b Dannelle 21:47 Q 28:80 b KK 22:12 b Vero 20:39 b Jess 24:40 b Bull 17:16 b Guru 21:24 3D 19:03 b Ryan 14:53 Cristy 18:58 Shannon 19:55 b Kristen 17:27 b Joe 19:58 Stacey 20:20 b Kellen 16:59 (intro) Dani 5:50...
by rmartinez | Jun 16, 2015 | WOD Archive
Ready to compete? In House competition Saturday, July 11 3×3 position snatch @65-70% 2×3 position snatch @70-75% at 40 past the hour AMRAP in 7 minutes of: 7 toes to bars 7 power snatch (65/95) Rest 3 minutes AMRAP in 5 minutes of: 5 kettlebell thrusters, left arm (16/24) 5 kettlebell thrusters, right arm (16/24) 5 burpees Warm up: 400 meter run 40 total walking lunges Shoulder/hip mobility Jon 7/5 sc Jamie 5+2/4+3 sc Jeff 6+4/4+6 Heather 6+4/4+12 Sarah 4/4 sc Adriana 4+13/4 CQ 4+4/4 sc KK 4+4/3+4 sc JMac 2+3/2 sc Bull 4+2/4 sc Jason 5+5/4 sc Juarez 4+7/3+5 Jake 4+3/2+12 sc Hollywood 4+10/3+7 Ryan 6+1/4+1 Joe 4+11/3+10 Mike 5/3+8 Vero 5+7/4 sc Q4+3/2+8 sc Strength: Juarez Cristy Ruth Gimpy “other” Phil “Intro” Emily ...
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