by rmartinez | Sep 26, 2016 | WOD Archive, workout of the day
Every 2 minutes for 6 minutes: 5 Strict Press @ 70% at 40 past the hour 10 minute ladder of: 3 Power cleans (75/115) 10 Air squats 6 Power cleans (75/115) 20 Air squats 9… 30… “Maximum Level” 3 rounds of: 5 tire flips 400 meter run Shane 12+40 Christy 12+30 Karen 12+3 Melissa 12+37 rx Diana 12+62 Razor 12+25 rx Raisa 12+40 Martha 15+9 rx Victor F nfr Penny 12+15 JMac 12+21 rx Jill 12+27 rx Jessica 15+8 rx Sean 15+39 Bull 12+14 Cori 15+2 Lissette 9+14 Gabriela nfr Jeremiah 15+63 rx Lowell 15+8 rx CQ 15+37 rx Christopher 12+28 Susana 18+8 mod William 15+22 Vicki nft Adriana 15 Hollywood 15 Stacey 15+23 Caileigh 12+8 Ozzy 15+10 Alissa 18 Carmen 15+28 Rochelle 15 Vero 12+40 Yessy 12+15 Nico 15+29 Victor L 15+1 rx Crystal 15+7 Mondays Vince 12:58 Maximum Level CQ Other Luke Guru...
by rmartinez | Sep 25, 2016 | WOD Archive, workout of the day
3 rounds not for time of: 10 ghd sit ups 10 side dumbbell lateral raises (keep light, and focus on quality) then 5×5 bench press (add weight after each set) at 45 past the hour: “Freestyle Fran” 45 reps of each Thrusters (65/95) Pullups Partition as needed to complete 45 reps of each exercise as quickly as possible. “Maximum Level” 3-Position Clean – 65%x1x2, 70%x1x3 Power Jerk + Jerk – 65% x (2+1) x 2, 70% x (2+1) x 3 Clean Deadlift – 100%x7x2, 100%x5x3 Front Squat – 60%x6, 65%x6, 70%x5, 75%x3, 70%x5 Times: Penny 11:49 Carla 9:33 William 10:55 Melissa 8:08 (Fran) Sean 8:36 rx Razor 9:55 rx Martha 8:57 rx Diana 10:16 Raisa 10:42 Roberto 8:08 rx Jmac 8:58 Lowell ? Luke 9:52 rx Jessica 6:50 rx Stacey 10:15 rx Ozzy 5:04 (Fran rx) Cori 9:47 Victor F 9:36 Rujane 13:34 Kevin 13:34 Adriana 9:42 Tere 9:35 . Other: Mike...
by rmartinez | Sep 24, 2016 | WOD Archive, workout of the day
“Whitten” Five rounds for time of: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten. Times: Jill ? rx Mark ? rx Sean 3 rds Gordon 51:11 Roberto 55:37 rx Jordan 53:56 Vicki 54:46...
by rmartinez | Sep 23, 2016 | WOD Archive, workout of the day
Basic Barbell @ 10am 4×5 glute ham raises “Partner Workout” EMOM for 20 minutes 5 pull ups (Chest 2 bar, if you can) 10 jumping lunges, prison rules 1st minute: Partner A completes 5 Pull-ups while Partner B completes 10 jumping lunges. Then swap for the second minute, etc. Barbell Basics @ 10am PRIMER: Clean Pull 2×5 @ 70-80% WORK: Power Clean 3×5 For speed, 60-75% / For technique/light training, 70-80% / Or for max effort Sean CQ Susan Susana Herman JMac Razor Vicki Jordan McC Lowell Roberto Barbell Basic Ashley Melissa...
by rmartinez | Sep 22, 2016 | WOD Archive, workout of the day
Back Squat – 60%x6, 65%x6, 70%x6, 75%x4x2 at 40 past the hour: 100 double-unders 25 ghd sit ups 25 deadlifts (125/185) 50 box jump overs (20/24) “Ninja” 7K row Times: Phil 9:00 Steph 10:59 Shane 13:06 Isa 12:22 Christy 12:43 Vero 14:37 Diana 13:05 Razor 12:06 rx Dan 7:28 rx Miriam 12:44 rx+ Martha 11:22 rx Raisa 12:44 rx Roberto 10:38 rx Adriana 9:19 rx Tere 11:55 Hollywood 8:33 rx Susana 8:07 rx Jill 14:24 rx JMac 14:39 Moni 13:38 Nico 16:17 Andrea 12:27 Gris 12:42 Victor 7:48 .Vicki 6:15 Sean 6:39 rx CQ 12:00 Carmen 11:29 Crystal 12:44 Ninja: Raisa Other John Guru...
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