by rmartinez | Feb 9, 2016 | WOD Archive, workout of the day
Burpee Strong= 60 Option #1 (CF OPEN PARTICIPANTS: Encouraged to do this WOD) OPEN WOD 13.1 17 min time cap to complete: 40 Burpees 30 Snatch (75/45#) 30 Burpees 30 Snatch (135/75#) 20 Burpees 30 Snatch (165/100#) 10 Burpees 30 Snatch ( 210/120#) Option #2 17 min time cap to complete: 20 Burpees 20 Power Snatch 75/45# 20 Burpees 20 Power Snatch 135/75# 20 Burpees 20 Power Snatch 165/105# Times: D 145 mod Jeff 114 Shane 102 s Leslie 108 s Carmen 112 s Raisa 103 s Miriam 107 s Diana 138 s Luis 100 Juarez 101 s Danny 122 s T2 168 mos Andrew 101 Phil 130 s Jess 100 Roberto 100 s Fran 112 Luciano 116 s D 78 s Rochelle 121 s McC nfr Herman 164 s Susan 117 s Ashley...
by rmartinez | Feb 8, 2016 | WOD Archive, workout of the day
Burpee Strong= 61 Power Clean -Build to a max at 35 past the hour AMRAP in 5 minutes of: 2 MU’s (6 strict pull ups) 4 OHS (65/95) 8 Kettlebell swings (16/24) *Rest 4 min., then repeat. Warm up: Coach’s choice Rounds: Cori 4+13/5 3Dee 3+12/4+4 Bill 4/4+6 Kim 3+7/4+1 Isa 3+19/3+17 Christy 4/4+6 Karen 3/3+8 Raisa 2+14/3+10 Verito 3+6/4 Steph 4+3/4+3 Miriam 3+7/3+10 Vicki 3+8/2+3 David 4/3+8 Jill 3+3/3+4 Jen 3+6/3+5 Jess 2+10/3+5 Nate 3+1/3+2 Luis 3+3/2+5 Bull 3/3+3 Ricky 4+7/4+3 D 3+4/3+4 John 3+6/3+10 T2 4+10-4 Ruth 3+6/3+8 Susana 3+4/4 Griselda nft/4 Maria 4/4 Marta 4/4+1 Verito 3+2/4+6 Vero 3+6/4 Tere 4+12/3+2 Ashley 3+14/3+13 Sean 2+6/2+9 Samuel 6/5 Z...
by rmartinez | Feb 7, 2016 | WOD Archive, workout of the day
“Juarez’s Birthday Workout” Partner workout 29 rounds total One person rows 100 meters Ant over/under, draw a movement out of the bowl and together complete that many reps each. Switch and do it again. Movements: pullups burpees wall balls (14/20) ball slams (20/30) box jumps (20/24) front squats (65/95) power cleans (65/95) Times: 3Dee 37:10 Bill/Kim 40:07 Jess 24:28 Verito/Chuy 32:50 Razor/Nate 30:20 Diana/Raisa 39:40 Vince/Amanda 28:00 Jill/Juarez 28:46 Zumba/Verito 32:15 Stacey/Luis 34:15 Samuel/Luis 33:17 D/JMac 30:32 Carmen/Vero 36:50 Kerri/Guru 46:39 Fran/Mark 29:51 Sean/CQ...
by rmartinez | Feb 7, 2016 | Uncategorized
Hola mis amigos! I am very excited to announce our newest member and yoga instructor, Ashley. She is an amazing CrossFitter and will be teaching yoga every Wednesday night at 6pm, starting February 10th. Yoga will be included in your membership! So please come join us, and let’s start working on our mobility and flexibility. Vamos, Vamos,...
by rmartinez | Feb 6, 2016 | WOD Archive, workout of the day
“Thompson” 10 rounds for time of: 15 ft Rope Climb, 1 ascent 95 pound Back squat, 29 reps kettlebell farmer carry, 10 meters U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller. McC Vicki Paige...
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