by rmartinez | Oct 21, 2016 | WOD Archive, workout of the day
Halloween Costume WOD and Potluck on October 29 at 9:30 am If you plan to bring a dish/beverage to the potluck, please use the sign up sheet on the front counter 800 meter run 7 rope climbs 600 meter row 50 hand release pushups 40 stick jumps, prison rules 30 ghd situps 20 power cleans (65/95) 10 power snatches (65/95) Barbell Basics @ 10am Primer #1: Halting Snatch Deadlift 4×3 Primer #2: Drop Snatch 3×2 Work: Squat Snatch 4×3 Times: Victor L 22:22 Yuri 21:32 Juarez 29:04 JMac 31:47 Alberto 29:30 Herman 29:35 Alissa ? Cara 28:20 Roberto 27:16 Rosa 30:30 Jill 30:25 Mark 32:25 Vicki 28:18 Wednesdays: CQ Barbell Basics Cara Ashley Juarez...
by rmartinez | Oct 20, 2016 | WOD Archive, workout of the day
Halloween Costume WOD and Potluck on October 29 at 9:30 am If you plan to bring a dish/beverage to the potluck, please use the sign up sheet on the front counter Power Jerk + Split Jerk – 70% x (2+1) x 2, 75% x (2+1) x 3 at 40 past the hour 12 minute ladder of: 1 ring or bar muscle up 3 wall balls (14/20) 1 ring or bar muscle ups 6 wall balls (14/20) 1 ring or bar muscle up 9… * If you can’t do muscle ups, please do 4 burpees instead “Optional Finisher” Every 5 minutes for 15 minutes ( 3 sets) 400 meter run Rounds: Kim ? Victor L 21+14 William 21+9 Kurtis 15+9 Diana 24 Melissa 24+4 Cara 18+9 Raisa 15 Martha 24 Miriam 21+22 Miguel 21 Juan 21 Dannelle 21+4 Mark 15+1 Razor 21+15 JMac 18+18 Gris 24 Stacey 18 Juarez 21+23 Lowell 21+6 Ruby 24 Brian 18 Mauricio 21+17 Susana 18 Ozzy 18+1 Carmen 21 Victor L 24+4 Roberto 21 Herman 21+19 Thursdays: Jill 12:03 Juarez Stacey Susan 12:23 Other: Guru Alissa...
by rmartinez | Oct 19, 2016 | WOD Archive, workout of the day
Halloween Costume WOD and Potluck on October 29 at 9:30 am If you plan to bring a dish/beverage to the potluck, please use the sign up sheet on the front counter. Sumo Deadlift 5-3-3-2-2-1-1-1-1-1 Start at about 30% of 1 RM at 40 past the hour “Annie” 50-40-30-20-10 of: Abmat sit ups Double unders Optional Finisher 5k row Kurtis 16:17 William 15:25 Steph 12:50 rx Diana 12:51 Melissa 11:16 rx Carmen 10:18 .Miriam 10:16 Sean 6:13 rx Cara 9:44 rx Rosa ? Martha 8:47 Raisa 11:26 Alberto 12:37 Penny 10:51 Bill 11:57 rx Carla 14:00 Vicki 8:11 Victor F 11:18 Gris 13:07 JMac 12:58 rx Razor 13:23 Jeremiah 5:50 rx Mauricio 9:18 Ozzy 5:00 rx Jessica 6:27 rx Luke 11:40 rx Adriana 9:43 Susana 6:37 CQ 7:21 rx Paige 13:50 Victor L 10:12 Thursdays: Gordon Jose Carmen Other: Guru...
by rmartinez | Oct 18, 2016 | WOD Archive, workout of the day
Halloween Costume WOD and Potluck on October 29 at 9:30 am If you plan to bring a dish/beverage to the potluck, please use the sign up sheet on the front counter. Yoga Tonight @ 6 pm 3 rounds Not for time of: 10 ghd sit ups 30 double unders/ 90 singles at 40 past the hour 5 rounds of: 5 power cleans @ 85-90 of 1RM 10 ring dips 15 box jumps (20/24) Optional Finisher Yoga Times: Lissette 20:17 William 15:57 Kim 16:16 Rosa 12:00 Dannelle 15:38 Alberto 13:42 Raisa 12:20 Martha 13:16 Melissa 16:30 Miriam 11:25 Cara 15:42 Kevan 19:20 Jill 14:46 Bull 15:38 Victor 11:21 Luke 10:16 Jeremiah 10:11 Juarez 19:36 Ruby 13:01 Stacey 16:21 Gris 11:08 Vicki 13:44 Jessica 10:16 Susana 12:43 Jody 12:10 Adriana 13:24 Mauricio 13:24 Susan 10:49 Herman 12:26 Tere...
by rmartinez | Oct 17, 2016 | WOD Archive, workout of the day
Halloween Costume WOD and Potluck on October 29 at 9:30 am If you plan to bring a dish/beverage to the potluck, please use the sign up sheet on the front counter. EMOM for 10 minutes of: 3 bench press @ 75-80% rest 3 minutes AMRAP in 10 minutes of: 3 strict pull ups 6 push jerks (65/95) 9 back squats (65/95) “Maximum Level”/ Optional Finisher 3 rouds of 4 minute calorie row rest 1 minute after each set Rounds: Bill 6 rx William 6+14 Melissa 7+3 Kim 6+1 m Lissette 6 Diana 7 Carla 7 Rosa 9 Dannelle 5+3 Raisa 7 rx Miriam 7+15 rx Martha 7 rx Razor 8+3 rx Aida nft Paige 8 Vicki 7+5 Bull 6+8 rx Kevan 5+2 Cara ? Sean 7+1 rx McC 5+9 Juarez 7 rx Sean 9+9 rx Alissa 9 Cori 6+1 Mauricio 6+3 Austin 7 Ozzy 8+3 rx+ Victor L 8 Ashley 7+1 rx+ Christopher 6 Caileigh 3+8 Hollywood 7+3 rx Susana 10+7 rx Vero 8 Tere 6+3 Carmen 6+15 Adriana 9 Other:...
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