by rmartinez | Sep 7, 2015 | WOD Archive
3-3-3-3-3 of: Front squat Find your 3 rep max at 30 past the hour: “Deck of Cards” Kettlebell swings (16/24) Wall balls (14/20) Ball slams (20/30) Toes to bars Ring dips Burpees Airdyne bike Barbell (dl, pc or ps) Jumping lunges Box jumps (20/24) Warm up: Coach’s choice 6 amers ? Adriana Noel Shane 8 amers 34:50 Isa Christy Karen nooners 34:44 CQ Carmen Michael Jess Stacey Marina Vicki 4 pmers 37:41 Kristen Guru Joe Josue Verito Ines Juarez KK Bryan 5 pmers 41:45 Ruth Phil Ricky John Heather Shannon Cori Amy 6 pmers 37:20 Adrian McC D April Vero Diana Rob 7 pmers 35:12 Vince Julie...
by rmartinez | Sep 6, 2015 | WOD Archive
Schedule Alert: Today we will only be having workouts at 9 and 10 AM. Happy Labor Day “Running Cindy” 10 minutes: 1 mile run AMRAP Cindy with remaining time Rest 2 minutes 10 minutes: 800 meter run AMRAP Cindy with remaining time Rest 2 minutes 10 minutes: 400 meter run AMRAP Cindy with remaining time Cindy is: 5 pull ups 10 push ups 15 squats Rounds: Juarez 2/4+5/4+10 Jess 2+15/5+5 Roberto 1+21/4+10/5+11 Randy 1+11/5+10/6+9 Ramone 3/6 Adriana 2/3/4+3 Herman 1+2/3+2/5 Susan 0+5/3+5/3+26 Heather 2+16/5+8/6+1 Vicki 4+8/7+5 D 0+20/3+15/5+23 Shane 1+16/3+5/4 Shannon 3+5/4+5 Alissa 3+5/5+5 Rochelle 2+5/3 Thursdays: JMac...
by rmartinez | Sep 5, 2015 | WOD Archive
Schedule Alert:Next Monday, we will only be having workouts at 9 and 10 AM. Have a safe and happy Labor Day “Blake” Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman. Times: Roberto 31:41 mod Vicki 20:32 mod Justin 30:44 mod Ramone 26:32 mod 3D 20:00 mod Sean 35:18 Randy 33:25 Herman ? Susan...
by rmartinez | Sep 4, 2015 | WOD Archive
Schedule Alert:Next Monday, we will only be having workouts at 9 and 10 AM. Have a safe and happy Labor Day 3-3-3-3-3 of snatch balance at 40 past the hour AMRAP in 9 minutes of: 2 muscle ups/bar muscle ups or 8 pullups (c2b if you can) 6 squat snatches (65/95) at 53 past the hour: 7 minute abs Warm up: Coach’s choice Rounds: Juarez 3+4 D 4+5 Ramone 4 Amanda 4+3 Esther 4 Cait 4+1 Darren 5+2/3+6 Julie 5+3 JMac 3+5 McC 3 Vince 3 Andrew 5 Fridays: Dan 11:10 Vicki 14:31 T2 14:02 April 14:41 Thursdays: 3D...
by rmartinez | Sep 3, 2015 | WOD Archive
Schedule Alert: Next Monday, we will only be having workouts at 9 and 10 AM. Have a safe and happy Labor Day. Power clean + Clean 2x(1+2)@65%; 3x(1+2)@70% at 35 past the hour: 10 power cleans (95/135) 20 ring rows 30 kettlebell snatches, total (16/24) 40 walking lunges, total 500 meter row 40 walking lunges, total 30 kettlebell snatches, total (16/24) 20 ring rows 10 power cleans (95/135) at 53 past the hour: 7 minute abs Warm up: Coach’s choice Times: Erik 17:59 mod Noel 17:39 mod 3D 14:30 Jeff 22:38 + Heather 24:37 + Ed 14:53 mod Adriana 13:38 mod Gimpy 14:10 sc Jess 18:00 sc Gonzo 15:36 sc Ray 18:37 sc Esther 21:00 sc Carmen 16:31 sc Cynthia 16:27 sc Amanda 15:01 sc Christy 16:58 sc Caileigh 19:48 mod Tennie 16:40 sc Darren 15:38 + Julie 12:51 mod Ramone 15:45 sc Randy 16:30 sc Miriam 14:50 mod Amy 15:53 mod Rochelle 16:16 sc Cait 13:13 sc Roberto 14:36 Jackie 12:03 Guru 13:42 sc D 16:01 sc KK 16:14 sc JMac 17:47 sc Joe 16:10 sc Juarez...
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