by rmartinez | Jun 15, 2015 | WOD Archive
Remember to sign up for our In House Competition on Saturday, July 11 1000 meter row then 10-1 power clean (95/135) 1-10 box jump (20/24) then 500 meter row Warm up: 500 meter row 3×20 pullovers Dynamic warm up Times: Heather 15:42 Jeff 15:10 mod Jamie 15:54 sc Isa 21:10 sc Adriana 19:45 Steph 16:38 Sean 19:48 Razor 18:44 sc Vicki 20:25 sc Drew 21:16 Gordon 19:42 Bull 19:20 sc Guru 24:21 sc Juarez 25:39 Gimpy 21:13 Cristy 17:50 Cheryl 19:54 mod 3D 24:29 sc Sarah 22:29 sc Randy 23:15 sc Mike 18:57 John 25:22 sc JMac 25:44 sc Cori 22:20 sc Vero 22:42 sc Jessi 25:40 sc Kristen 23:43 Emily 24:20 sc Fran 20:17 Jake 26:50 sc Ryan 17:24 Hollywood 24:00 CQ 22:12 Strength: Juarez Gimpy Sean Intro: Lindsey 12:54 Dani...
by rmartinez | Jun 14, 2015 | WOD Archive
Please sign up for our In House Competition on Saturday, July 11th 1-1-1-1-1-1-1 of shoulder press 1-1-1-1-1-1-1 of weighted pull up For the weighted pull up you can hold a slam ball or a dumbbell with your feet for your first couple of sets. After that, please share the chained belt. If you use bands, please use less resistance each set. At 45 past the hour 3 rounds for time of: 400 meter run 30 weighted jumping squats (20) 20 Russian twists, prison rules (20) Warm up: 400 meter run Old stretch Shoulder mobility...
by rmartinez | Jun 13, 2015 | WOD Archive
Swimming workout today at 11 am. Meeting at the gym at 10 am. 2665 SOUTH JEBEL WAY, AURORA, CO 80013 “Rahoi” Complete as many rounds as possible in 12 minutes of: 24 inch Box Jump, 12 reps 95 pound Thruster, 6 reps 6 Bar-facing burpees U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk. ...
by rmartinez | Jun 12, 2015 | WOD Archive
Swimming workout this Sunday For Time: 200 meter run 30 wall balls (14/20) 400 meter run 20 wall balls (14/20) 800 meter run 10 wall balls (14/20) Warm up: 400 meter run 3×20 pullovers Old stretch Dynamic warm up Times: McC 11:16 Sean 12:17 Razor 12:58 sc Vicki 16:21 sc Alissa 14:30 sc Juarez 11:48 Maiya 10:43 Roberto...
by rmartinez | Jun 11, 2015 | WOD Archive
Swimming workout this Sunday 5 Rounds for time of: 4 muscle ups or 4 pullups/4 ring dips 6 overhead squats (65/95) 8 Kettlebell swings (16/24) Warm up: 500 meter row Old stretch Hip/shoulder mobility Times: Heather 7:50 pu Jeff 10:05 mu 3D 8:23 mod Cynthia 9:48 mod Bull 10:28 mod Karen 11:15 sc Razor 8:19 sc Drew 9:27 pu Maiya 7:35 pu Z 10:36 mod Michael 5:54 mod Herman 11:28 sc Roberto 10:06 sc Juarez 10:09 pu Gordon 8:56 pu Kristen 8:50 Alyssa 10:56 pu Ryan 9:04 mu Guru 12:42 mod Jake 10:44 mod Danny 9:36 sc Q 11:41 sc Strength: Juarez Hollywood...
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