by rmartinez | Jan 26, 2017 | WOD Archive, workout of the day
C.-Clean Deadlift – 90%x5x4 (%of your clean) at 40 past the hour AMRAP in 7 minutes of: 7 Box jump overs (20/24) 2 Rope climbs rest 3 minutes AMRAP in 7 minutes of: 3 Power cleans @ 80% 5 Ghd sit ups F.- Day 23 2-Position Clean – 78%x1x5 Power Jerk + Jerk – 78% x (1+1) x 5 Snatch Deadlift – 105%x5x5 Front Squat – 80%x4x3, 85%x4x2 T.- In teams of 2 For Time: Ground-to-overhead (15,000# / 10,000#) Only one athlete can be working at a time. N.- 10-9-8….1 of: Bicep curls Ring dips Hanging leg raises Rounds: Victor 5+7/7 Will 5+7/6 Bill 3+3/6 Kim 3+7/6 Penny 7/6+5 Rosa 7/6+5 Lowell 3/7+3 Juan 3+7/7 Bull 4+7/7+1 Nathan 5+7/11+3 Hollywood 5+3/5+3 Jonathan 6/6+6 Sarah 4+7/5 Juarez 3+8/6+3 Susana 4/7 Crystal 4+8/10 Saturdays: Jordan 13:25 Roberto 14:32 CQ 14:50 Other: Guru Ashley...
by rmartinez | Jan 25, 2017 | WOD Archive, workout of the day
TerraKids, tonight @ 5pm C.- Power Jerk + Split Jerk – 60% x (2+1) x 2, 65% x (2+1) x 2 at 40 past the hour Ladder in 12 minutes of: 2 kettlebell shoulder to over head, left arm (16/24) 2 kettlebell shoulder to over head, right arm (16/24) 2 goblet squats (16/24) 4… 4… 4… 4… 8… 8… 8… F.-Day 22 Power Clean + Clean – 78% x (1+1) x 4 (% of power clean) Snatch Balance – 70%x3, 75%x3x2, 80%x3x2 Push Press – 83%x4x5 Muscle Snatch – 65%x5, 70%x4, 75%x3x2 T.- In teams of 2 AMRAP 20 Minutes 10 Clean and Jerks (95# / 65#) 20 Sit-ups One athlete will run 400 Meters while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left off. N.- 9 rounds of: 10 box jump overs 2 rope climb Rounds: Scott 16+59 Will Victor 12+4 Penny 14+5 Karen 14+2 Gonzalo 16 Jessica 10 Juan 16+46 Rosa 18 Martha 16 Lowell 12+12 rx Paige 16+40 Vicki 18+12 Bull 14+16 rx Razor 16+20 m Gris 12+3 Hollywood 14+13 Mauricio 16+5 Justin V 16+10 rx Jonathan 14+5 Adriana 16+28 Susana 14+9 rx Caileigh 12 rx Angie 18+2 Crystal 16 Tere 16 N CQ 23:00 Jonathan TerraKids Nate Other Melissa Miriam Jordan Ozzy Guru Alissa Tuesdays Roberto 21:55 rx Dani...
by rmartinez | Jan 24, 2017 | WOD Archive, workout of the day
Yoga Tonight @ 6 pm C.- EMOM for 10 minutes of: 1 deadlift @ 80-85% at the 15 minute mark 10-9-8…1 of: Over head squats (65/95) Burpee toe to bar F.- Day 21 Power Snatch + Snatch – 78% x (1+1) x 4 (% of power snatch) Jerk – 80%x3x3, 82%x2x2 Clean Pull – 98%x4x5 Back Squat – 80%x5x2, 85%x4x3 T.- In teams of 2 5K Meter Row Only one athlete can be working at a time. The athlete not on the rower must rest in an active position (i.e. bottom of a squat, plank, etc.) N.- 6 Rounds For Time: 200 Meter Run 25 Air Squats Times: Alissa nft Bill nft Will 15:00 C-Note 14:24 Juan 18:00 Rosa 18:07 Lowell 16:28 Jenny 19:31 Carmen 16:37 Martha 16:00 Miriam 29:51 Crystal 13:37 Susana 15:21 Juarez 17:22 Gris 15:27 JMac 23:08 Sarah 18:44 Ruth 19:34 Hollywood 15:04 Phil nft Ally 12:30 Ozzy 14:24 Paige 20:41 Adriana 16:14 Jonathan 16:30 Angie 12:40 Mauricio 14:39 Vicki 15:18 Nico 14:02 Ian 14:03 Tere 12:51 Victor 12:51 German 15:12 N Caileigh “Linda” Jason 23:08 Isa 21:42 Christy 18:52 Yoga Guru CQ Juarez Ashley...
by rmartinez | Jan 23, 2017 | WOD Archive, workout of the day
C.- 3 rounds not for time of: 7 dumbbell or kettlebell bench press 7 glute ham raise 7 calorie row at 40 past the hour 10 ring rows (semi or full false grip) 20 back squats (95/135) 30 slam ball situps (20/30) 40 hand release pushups 500 meter row/ 400 meter run 40 hand release pushups 30 slam ball situps (20/30) 20 back squats (95/135) 10 ring rows (semi or full false grip) F.- Day 20 Snatch – 70%x2, 75%x1, 80%x1, 85%x1, 90%x1 Clean & Jerk – 70%x2, 75%x1, 80%x1, 85%x1, 90%x1 Back Squat – 75%x5x2, 80%x5x3 T.- In teams of 2 AMRAP 12 Minutes 10 Cleans (95# / 65#) 10 Bar-facing Burpees Only one athlete can be working at a time. N.- “Tabata This” Row Air Squats Pull-ups Push-ups Sit-ups Rest one minute after each Tabata cycle. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is calories. Times: Alissa 18:10 rx Will 19:26 Penny 17:53 Christy 18:52 Karen 18:16 Miriam 17:17 rx Rosa 16:12 Juan 15:40 Martha 15:34 Randy 13:45 Bull 15:18 rx Razor 13:01 rx Scott 13:38 rx Sean 11:15 rx Brandon nft Gris 13:21 Caileigh 25:30 rx CQ 21:49 rx Vicki 17:32 rx Adriana 14:15 rx Carmen 14:15 Hollywood 16:20 rx Susana 12:13 rx Jonathan 14:10 Juarez 18:13 rx Victor 18:58 rx Kurtis 19:16 German 20:16 Ulises 18:44 Angie 17:24 Tere 20:02 Crystal 19:00 F Roberto Caileigh T Jonathan Extra Miriam Guru TerraKids...
by rmartinez | Jan 22, 2017 | WOD Archive, workout of the day
Lets sign up for the 2017 CrossFit Open C.- 3 rounds nft of: 15 double unders 10 ghd situps 5 strict puulups at 40 past the hour: 15 wall balls (14/20) 5 clean and jerks @ 80-85% 12 wall balls (14/20) 4 clean and jerks 9 wall balls (14/20) 3 clean and jerk F.- Day 19 3-Position Snatch – 70%x1, 75%x1, 78%x1x3 Snatch Pull – 96%x5x5 Snatch Push Press – 78%x5x5 Good Morning – 29%x8x3 (% of Back Squat) T.- In teams of 2 AMRAP 20 Minutes 5 Deadlifts (225# / 165#) 15 Burpees One athlete will run 400 Meters while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left off. N.- “Adrian” 7 Rounds For Time: 3 Forward Rolls 5 Wall Climbs 7 Toes-to-bars 9 Box Jumps (30″ / 24″) 85 Times: Alissa 6:09 105 C-Note 6:03 75 3Dee 5:42 45 Kurtis 6:17 105 Razor 8:52 165 Rosa 7:35 75 Steph 7:30 115 Martha 7:08 85 Yessy 8:07 65 Randy 8:16 125 Lowell 6:34 165 Susana ? 85 Mike ? 105 Jason ? 135 Gris ? 55 Mauricio 6:28 125 Hollywood 5:42 155 Crystal 6:57 65 Lowell 7:49 185 Caileigh 8:23 105 Ally 8:36 135 Vicki ? 85 Carmen 5:49 55 Adriana 7:19 95 Juarez 6:14 165 Sarah 4:34 m Ozzy 8:16 185 Luke 7:44 245 Jonathan 8:20 105 Angie 7:40 55 German 7:40 125 Victor 6:19 145 Sean 5:59 180 Tere 7:33 75 Joselyn ? F Miriam Ashley Guru N Alissa Lowell Susana Gris Baseline...
Recent Comments