by rmartinez | Aug 21, 2016 | WOD Archive, workout of the day
FRCF’s Colorado Open 2016 Wod#1 AMRAP in 7 minutes of: Bar complex (75/115) (Hang clean+ Front squat+ back squat+ Overhead squat) Every time you drop the bar, 35 double unders “Maximum Level” In 15 minutes or less, build to today’s “heavy” Back Squat x 1 rep Rest 5 minutes Every 2 minutes, for 6 minutes (3 sets): Back Squat x 3 reps @ 80-85% of today’s heavy single Reps: Carla 14 Moni 4 Raisa 10 Razor 8 rx Donna 10 JMac 11 Gris 6 Shannon 9 Stacey 7 Juarez 7 Miriam 12 Cori 10 Vicki 24 Ozzy 11 rx Susana 7 Adriana nfr Adam 9 Roberto 6 rx Jessica 13 rx Tere 11 Luke 16 rx Herman 8 Andrea 8 Ian 8 Rodrigo 6 Nico 11 Other: William...
by rmartinez | Aug 20, 2016 | WOD Archive, workout of the day
“Abbate” Run 1 mile 105/155 pound Clean and jerk, 21 reps Run 800 meters 105/155 pound Clean and jerk, 21 reps Run 1 Mile U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion. Times: Mark ? Sean 34:50 rx Roberto 40:02 Vicki 33:02 Susana 34:51 Jill...
by rmartinez | Aug 19, 2016 | WOD Archive, workout of the day
*Barbell Basics cancelled today only. Barbell Basics will resume next Saturday. 4 Rounds for Time: 400m Run 6 Strict Press 65/95 8 Ring Dips Times: Mark 15:31 Raisa 17:14 Isaiah 16:28 Adam 11:09 McC 12:52 Sean 10:56 Razor 15:07 Luke 14:25 Jessica 21:44 Rochelle 21:44 Makayla 19:35 “Cindy” Vicki 12+36 Jill 11+4 Donna...
by rmartinez | Aug 18, 2016 | WOD Archive, workout of the day
Pistol progression at 40 past the hour AMRAP in 12 minutes of: 12 weighted box step ups 24 situps Ninja “Cindy” AMRAP in 20 minutes of: 5 pullups 10 pushups 15 squats Rounds: Susana 6+6 12 Alissa nfr v Martha 7+12 8 Nicole 5+12 8 Melissa 5+30 8 Razor 6+12 16 Raisa 5 8 Miriam 6+12 12 Juarez 4+17 20 CQ 6+18 v Gris 9+12 20lbs Guru 5 20 Carmen 5+26 Tere 4+9 Roberto 5+34 20 Susan 5+29 8 Herman 5+9 16 “Cindy” 18+11 Other: Vince Alec Guru...
by rmartinez | Aug 17, 2016 | WOD Archive, workout of the day
Sumo deadlift 5×5 @ 60-65%of 1RM deadlift at 40 past the hour Free 4 All Face-Off wod#3 AMRAP in 10 minutes of: 1 rope climb or 1 bar muscle ups 3 wall balls (14/20) 1 rope climb or 1 bar muscle up 6 wall balls (14/20) 1 9 1 12… “Maximum Level” Strict press 5×5@ 80% 10 sets of 2 back squats @85% 90 second rest in between sets then 8 back squats @ 55% Ronds: Alissa 18 Shane 21+16 rx Penny 18+5 William 15 Martha 18+19 Miriam 18+18 Carmen 21+20 Razor 21 rx Raisa 18+11 Bull 21+16 rx Jill 18+1 rx Stacey 18 rx Gris un chingo 😉 CQ 21+1 Jessica 21+14 rx Ozzy 21+12 rx Susana 15 Adriana 18 Moni 21 Andrea 21 2 Makayla 21+3 Nico 15 Ian 24 Christy 21+2 “Maximum Level” Miriam Raisa Wednesdays: Stacey 22:21 Caileigh 25:55 Other: JMac...
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