by rmartinez | Sep 17, 2016 | WOD Archive, workout of the day
Mr. Joshua SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki. Five rounds for time Run 400 meters 30 GHD sit-ups 15 Deadlifts (125/185) Times: CQ 40:10 Alissa 30:14 Roberto 38:16 Vicki 28:57 Susana 28:00 Jill 37:59 Mark 42:00 McC...
by rmartinez | Sep 16, 2016 | WOD Archive, workout of the day
Tabata! -Med Ball Squat Clean -Pushup + Wall Walk -Ring Dips -L Sit Holds Barbell Basics @ 10am Mobility: Press in Snatch 3×3 Work #1: (Slow Pull Snatch + Power Snatch) 2×3 Work #2: Power Snatch 3×3 If working speed, 60-75% If working technique/light training, 70-80% You may also choose to work for max effort (work #2) while maintaining sound technique and form. Reps: Juarez 168 ish Susana nft Razor 240 Vicki 311 CQ 255 Jill 223 Mark 212 Barbell Basics Ashley...
by rmartinez | Sep 15, 2016 | WOD Archive, workout of the day
Every 2:30 minutes on the minute for 9 minutes minutes (4 sets) 200 meter sprint at 40 past the hour AMRAP in 12 minutes of: 5 hand stand push ups (kb presses from knees) 1 rope climb “Ninja” 1000 meter row 100 double unders/300 singles 100 abmat situps 100 mountain climbers, total 100 air squats Rounds: Noel 7+2 William 11 Lowell 8 Razor 12 Martha 10+5 Donna 13 rr Herman 7 Juarez 6+1 Carmen 8 Ozzy 10+1 Yessy 7+14 Jessica 7 Luke 6 Teresa 7+5 Ninja Christy 22:40 Raisa 23:40 CQ 15:22 Susana 16:31 Gris 18:14 Thursdays Vince 12:09...
by rmartinez | Sep 14, 2016 | WOD Archive, workout of the day
Back Squat – 65%x5, 70%x5, 75%x4, 80%x3x2 at 40 past the hour For time: 5 bar muscle ups 5 wall balls (14/20) 4 bar muscle ups 10 wall balls 3 bar muscle ups 15 wall balls 2 bar muscle ups 20 wall balls 1 bar muscle up 25 wall balls *If you can’t do bar muscle ups do 3 x toe to bars “Maximum Level” 10 sets of: 2 deadlifts @75% rest 60 seconds between sets Times: Alissa 9:33 Shane 13:32 bmu Lowell 9:43 Vero 8:54 William 11:38 Steph 8:32 Razor 9:37 rx Melissa 9:08 Roberto 12:18 bmu Bull 10:25 bmu Jill 12:07 bmu b Sean 6:05 bmu Susana 8:07 rx Carmen 7:07 CQ 12:34 Jeremiah 7:34 bmu Cara 15:25 Gris 10:05 Vicki 10:40 Raisa 12:00 Nico 11:43 Tato 12:12 Andrea 9:56 Other Guru...
by rmartinez | Sep 13, 2016 | WOD Archive, workout of the day
Yoga Tonight @ 6PM 3 rounds NFT of: 5 hip extensions 5 glute ham raise Rest as needed at 40 past the hour 3 rounds of: 20 one arm kettlebell push jerk, total (16/24) 20 box jumps (20/24) 200 meter run Times: Shane 12:54 rx Lowell 14:11 Vero 12:52 Carmen 12:27 Penny 12:16 Crystal 12:40 Raisa 14:37 Martha 13:22 Miriam 13:42 rx Juarez 13:12 Bull 11:10 rx Mensch 10:01 rx T2 11:53 Jill 13:56 JMac 16:23 Shannon 14:32 Tish 14:32 Yessi 15:24 Cara 14:30 Jeremiah 9:38 rx Hollywood 10:33 rx Stacey 11:47 rx+ Herman 11:39 Lissette 11:01 Tere 13:23 Tuesdays Roberto 135/7+8 Mondays Vice 20:59 c2b Max Jill Cara Alissa Yoga Susan Juarez William Guru Lissette...
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