by rmartinez | Jan 21, 2017 | WOD Archive, workout of the day
“Paul Peña” 7 rounds 100-meter sprint 19 kettlebell swings, 2 pood 10 burpee box jumps, 24-inch Rest 3 minutes Army Captain Paul Peña, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Peña was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina. Peña participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups. He is survived by his mother, Cecilia. Times: Sean 37:23 rx Coates 32:10 Susana 37:48 rx 3Dee 39:54 Vicki ? Roberto 36:24...
by rmartinez | Jan 20, 2017 | WOD Archive, workout of the day
C.- We will call this one “Cindy’s Big Sister” Complete as many rounds as possible in 20 minutes of: 10 pull-ups 15 push-ups 20 squats F.- Day 18 3-Position Clean – 70%x1, 75%x1x2, 78%x1x2 Power Jerk + Jerk – 70% x (2+1) x 2, 75% x (2+1) x 2, 78% x (2+1) x 2 Clean Deadlift – 105%x5x5 Front Squat – 75%x5, 80%x4x2, 85%x3x2 T.- In teams of 2 AMRAP 20 Minutes 10 Box Jumps (24 / 20) 10 Burpees 10 KB Swings (1.5 Pood / 1 Pood) 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.- 1 mile run Rounds: Lowell 6+14 Steph 8+25 Carl 6+9 Vicki 6+24 Mauricio 7 CQ 7+6 Ozzy 7 Alberto 7+15 Roberto 8+15 Angie 10+20 Isaiah 5 Victor 8+25 Ulises 7+25 Herman 8+4 Susan 6+36 Jessica 7+5 Luke 5+40 Team:...
by rmartinez | Jan 19, 2017 | WOD Archive, workout of the day
C.- 3-Position Clean – 60%x1x2, 65%x1x2 Every 3 minutes for 18 minutes (6 rounds) Row 10 calories 1 rope climb 5 hand stand pull ups at the 21 minute mark If you like Donald Trump, do a set of 45 reps of whatever move you like the best If you don’t like him, do a set of 45 reps of whatever you hate the most. F.- Day 17 Power Clean + Clean – 75% x (1+1) x 4 (% of power clean) Snatch Balance – 70%x3x2, 75%x3x2, 80%x3 Push Press – 80%x5x5 Muscle Snatch – 65%x5, 70%x4, 75%x3x2 T.- In teams of 2 AMRAP 20 Minutes 30 Burpees 40 Sit-ups 50 Walking Lunges Only one athlete can be working at a time. N.- 5 Rounds For Time: 200 Meter Run 15 Air Squats 10 Push-ups Will Bill Steph Kim Alissa Penny Isa Christy Alberto Juan Razor Martha Susana Rosa Jenny Lowell Brandon Adriana Jessica Angie Tere Herman German Ulises Victor Coates Thursdays: Roberto 34:09 rx Other: Ashley...
by rmartinez | Jan 18, 2017 | WOD Archive, workout of the day
C.- (65/95) 2 rounds of: 12 overhead squats 6 burpees over the bar/6 burpee pullups 12 power snatches 6 burpees over the bar/6 burpee pullups 12 front squats 6 burpees over the bar/6 burpee pullups 12 power cleans 6 burpees over the bar/6 burpee pullups 12 sumo deadlift high pulls 6 burpees over the bar/6 burpee pullups 12 push press 6 burpees over the bar/6 burpee pullups 12 deadlift 6 burpees over the bar/6 burpee pullups 12 push jerks 6 burpee over the bar/6 burpee pullups *First round do burpees over the bar; second round do burpee pullups F.- Day 16 Power Snatch + Snatch – 75%x (1+1) x 4 (% of power snatch) Jerk – 78%x3x5 Clean Pull – 96%x5x Back Squat – 75%x5, 80%x5x3, 83%x3, 80%x5 T.- In teams of 2 AMRAP 20 Minutes 5 Pull-ups 10 Push-ups 15 Air Squats One athlete will run 400 Meters while the other completes as many rounds of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run starting a new round. Only completed rounds will be counted. N.- For Time: 10, 9, 8 … 3, 2, 1 ghd Sit-ups Back Extensions Run 100 Meters between rounds. Times: Steph 29:31 rx Alissa 29:18 Will 31:49 Bull 17:30 1/2 Raisa 37:39 Martha 33:12 Rosa 33:25 Miriam 33:14 rx Razor 37:30 rx Sean 32:14 rx Scott 38:04 Mensch 30:03 rx Lowell 37:55 rx Gris nft T2 34:04 Ozzy 23:41 rx Hollywood 35:56 rx Susana 27:28 rx Adriana 34:11 .Angie 27:19 Jonathan 37:00 Mauricio 38:36 Bert 41:17 Tere nft Victor 35:59 Kurtis 41:50 Crystal 35:30 .Lily 50:00...
by rmartinez | Jan 17, 2017 | WOD Archive, workout of the day
Yoga Tonight @ 6 pm TerraKids @ 5pm C.- Muscle Snatch – 50%x4, 55%x4, 60%x3x2 Snatch Balance – 60%x3x4 at 40 past the hour 3 rounds of: 30 double unders/90 singles 20 abmat situps 10 hang squat snatches@ 50-55 % of 1 RM squat snatch F.- Day 15 Snatch – 70%x2, 75%x2, 80%x1, 85%x1, 80%x1 Clean & Jerk – 70%x2, 75%x2, 80%x1, 85%x1, 80%x1 Back Squat – 65%x5, 70%x5, 75%x4, 80%x3x2 T.- 4 Rounds For Time: 250 Meter Row AMRAP Handstand Push-ups This WOD will be a competition between the athletes. One athlete will row while the other does as many reps of the other movement as possible. Athletes will switch places as soon as the row is completed. A round is complete after both athletes have completed the Row. N.- Tabata Toes to bars Burpees Double unders Situps Times: Will 10:38 75 C-Note 10:37 45 Steph 7:17 55 Razor 8:34 70 Juan 12:05 45 Rosa 13:25 25 Raisa 10:40 55 Martha 10:18 55 Jenny 13:46 m Mensch 5:42 85 Susana 8:00 55 Bull 7:17 75 T2 8:16 75 Lowell 9:46 75 Juarez 9:27 70 Mauricio 9:43 65 Hollywood 6:37 70 Coates 9:06 65 Adriana10:37 45 Caileigh 9:34 45 Jonathan 9:50 65 Angie 9:01 35 German 9:48 45 Ashley 10:48 85 Lily 15:45 45 Roberto 8:42 75 Victor 10:19 55 Crystal 13:52 45 Tere 14:05 45 Kurtis 11:17 65 Ninja: Carmen Alberto JR Miguel Paige Vicki Gris Stacey Yoga: Ashley Susan Guru Juarez CQ Other: Miriam Ozzy...
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