by rmartinez | Mar 23, 2016 | WOD Archive, workout of the day
Hello CFTN. Unfortunately we have to cancel clases the rest of the day. Our property management hasn’t plowed the parking lot, and considering that it took me about an hour to get my car out of the gym’s parking lot this afternoon, and seeing how bad the roads are close to CFTN, I encourage everyone to stay home tonight and do Tabata burpees in your living room wink emoticon Sorry, mis amigos. See you...
by rmartinez | Mar 22, 2016 | WOD Archive, workout of the day
Hello CFTN. Unfortunately we have to cancel clases the rest of the day. Our property management hasn’t plowed the parking lot, and considering that it took me about an hour to get my car out of the gym’s parking lot this afternoon, and seeing how bad the roads are close to CFTN, I encourage everyone to stay home tonight and do Tabata burpees in your living room wink emoticon Sorry, mis amigos. See you mañana. Burpee Strong= 18 Yoga tonight at 6pm Split Jerk 3-2-2-1-1-1 at 35 past the hour “Tabata” (20 seconds on/10 seconds rest x 8) Air squats Kettlebell swings (16/24) Russian twist (20 # slam ball), prison rules Ring rows *Rest one minute between each exercise) Warm up: Coach’s...
by rmartinez | Mar 21, 2016 | WOD Archive, workout of the day
“Rock” Today at 3 pm a group of about 30 Marines will be performing this workout at our gym. The rest of us will be honoring Sgt Renata Rock by doing this workout during our regular scheduled classes 3 – 5:00 Rounds 10 – Power Cleans 135/95 lbs 12 – Burpees 14 – Box Jumps 24/20″ 20 – Sit ups Row for max distance Rest 1 min Once all reps are complete, use the remainder of the 5:00 minutes to Row or Run for a max distance and then rest 1 minute. The Distance completed is your score for that round. The total distance for all 3 rounds is your score for the WOD. Her Story: MarineWOD would like to recognize Sgt Renata Rock, born March 10, 1986 in Seattle, Washington. Sgt Rock joined the Marine Corps on December 29, 2008. She did one tour in Afghanistan on a CST (Cultural Support Team). Sgt Rock was also named the NCO of the year in 2012 by her Battalion and upon returning from her time overseas instructed Marines as part of a pre-deployment training cycle. Not only was Sgt Rock an ideal example of what a Marine should be, she was also a very driven individual when it came to fitness. She began martial arts at the age of 5 and went on to box in the Junior Regional Golden Gloves competition. This combination of being a challenge driven individual and a determined Marine made her a valued asset to any operation. Her mother Cherie Rock elaborated by saying that she was always able to find success in what she did as...
by rmartinez | Mar 20, 2016 | WOD Archive, workout of the day
Burpee Strong=20 Overhead squat 60%x6, 65%x6, 70%x5, 75%x3, 70%x5 at 40 past the hour AMRAP in 12 minutes of: 8 kettlebell snatches, left arm (16/24) 8 kettlebell snatches, right arm (16/24) 1 ring muscle up/ 5 strict pullups Warm up: Coach’s choice Razor 6+8 JMac 6 s Guru 5 s Vince 4 s John 5+17 s D 6+10 s Susana 6 s Caileigh 6+16 s Griselda 5+16 s Stacey 5 Vero 7 s Edgar 11 s Laura 10 s Mitchell 7+7 s Carmen 8 s 16.4 Cori 42 s C-Note 161 s Bill 136 Kim 145 s Miriam 190 s Shane 97 Steph ? Donna 119 s Cait...
by rmartinez | Mar 19, 2016 | WOD Archive, workout of the day
Compare your score from 9/13/2015 “Josh” For time 95 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps 18 Pull-ups SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. Times: Vicki 9:27 mod 3Dee 10:12 16.4 Jess ...
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