by rmartinez | Jan 16, 2017 | WOD Archive, workout of the day
Time to register for the CrossFit Open TerraKids @ 5pm C.-Power Clean + Squat Clean – 60%x (1+2) x 2, 65%x (1+2) x 2 (% of power clean) at 40 past the hour: With a running clock EMOM for 7 minutes of: 3 sumo deadlifts @60% of regular deadlift at the 10 minute mark AMRAP in 7 minutes of: 7 stict hanging leg raise 7 ring dips *If you can do ring muscle ups, use the high rings for your dips F.- Day 14 3-Position Snatch – 70%x1x2, 75%x1x3 Snatch Pull – 93%x5x5 Snatch Push Press – 75%x5x5 Good Morning – 27%x8x3 (% of Back Squat) T.- In teams of 2 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.- 7 minutes of burpees *Must touch a target 6 inches above arms length Rounds: William 7 Karen 7 Evelyn 11+13 Ozzy nfr Rosa 8 Juan 10+7 Raisa 8 Martha 10 Miguel 8+7 Alberto 9+7 Junior 10 Razor 8+4 Bull 5+7 Gris 7 Lowell 6 Jason 5+7 Bill 6 Mike W 5+3 Stacey 6+1 Cq 7+3 Patty 9 Angie 7 Juarez 6 Miriam 7 Susana 7+10 Carmen 7+3 Beth 6+12 Omar 7 Jonathan 7+5 Coates 6+3 Hollywood 6+7 Herman 6+7 Bert 6 Rachel 3+4 Lily 6 Tere 6 German 7+6 Ulises 6+7 Victor 5+7 Ninja: Ozzy 132 Martha 99 Evelyn...
by rmartinez | Jan 15, 2017 | WOD Archive, workout of the day
Back Squaat – 60%x8, 65%x6, 70%x6x2 at 40 past the hour C.- AMRAP in 12 minutes of: 20 GHD situps 10 left arm overhead walking lunges (16/24) 10 right arm overhead walking lunges (16/24) F.-Day 13 Power Jerk + Jerk – 70% x (2+1) x 2, 75% x (2+1) x 3 Snatch Deadlift – 100%x7x2, 100%x5x3 Front Squat – 65%x6, 70%x6, 75%x5, 80%x3x2 T.- In teams of 2 AMRAP in 20 Minutes of: 20 KB Swings 20 Box Jumps One athlete will run 400 Meters or row 500 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.- 100 flutter kicks, prison rules 90 Russian twists, prison rules 80 Bicycle kicks, prison rules 70 Leg raises 60 Supermans 50 Hollow bodies 40 Knees to elbows 30 Toes to bar 20 Ghd situps 10 Calorie row Rounds: Kurtis 3+24 Evelyn 6 m San 5 Rachel Yessy 3+9 Razor 4+12 m Alberto 4+2 Miguel 4+5 Herman 4+10 Susan 3+27 Susana 5+36 Rosa 6 m Lowell 4+2 rx Caileigh 4+15 Omar 4+26 rx Randy 3+37 rx Adriana 5+8 Hollywood 4+2 rx Mauricio 4+11 Tere 4+15 m Coates 3+15 Angie 5 Lily 4+9 Sean 4+8 Ulises 4 German 5 Victor 4+20 Saturdays Lowell Other Juarez CQ Mauricio Hollywood Guru Ozzy...
by rmartinez | Jan 14, 2017 | WOD Archive, workout of the day
“Danny” Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye. As many rounds in 20 min of: 24″ box jump, 30 reps 115 pound push press, 20 reps 30 pull-ups Rounds: Roberto 3+2 Ulises 2+40 Ivonne 3+60 Argentina 3+50 Vicki 2+25 CQ 2+20 Victor 2+58 rx Sean 2+65 rx JMac...
by rmartinez | Jan 13, 2017 | WOD Archive, workout of the day
C.- F.- Day 12 Power Clean + Clean – 70%x (1+2) x 2, 75%x (1+2) x 3 (% of power clean) Snatch Balance – 65%x3x2, 70%x3, 75%x3x2 Push Press – 78%x5x5 Muscle Snatch – 65%x5, 70%x4, 75%x3x2 T.- In teams of 2 For Time: 100 Push Presses (75# / 45#) 100 Russian KB Swings (1.5 Pood / 1 Pood) 100 Pull-ups 100 Row Only one athlete can be working at a time. Row is for calories. N.- 30 Rounds For Time: 1 Push-ups 2 Sit-ups 3 Air Squats Victor 175 pr Juarez 210 pr Raisa 115 pr Jessica 145 pr Jason 215 pr Roberto 195 pr Razor 210 pr Luke 295 Ozzy 215 Omar 275 JMac 85 Snatch pr Susana 115 pr Team Vicki/Paige/Angie 33:21 Evelyn Herman/Susan Ninja Herman 8:40 Susan 13.52 Evelyn Paige Vicki Angie Basic Barbel Ashley Juarez JMac Other Randy Omar Ozzy Kids Mia Lily Kyle Christy...
by rmartinez | Jan 12, 2017 | WOD Archive, workout of the day
C.- 3 rounds Not for Time of: 10 ghd situps 10 single leg deadlifts (5 each leg, using either 1 or 2 kettlebells) at 40 past the hour EMOM for 10 minutes of: 15 ball slams (odd minutes) 15 wall balls (even minutes) rest 3 minutes AMRAP in 5 minutes of: 5 kettlebell snatches, left arm (16/24) 5 kettlebell snatches, right arm (16/24) F.- Day 11 Power Snatch + Snatch – 70%x (1+2) x 2, 75%x (1+2) x 3 (% of power snatch) Jerk – 75%x3x5 Clean Pull – 90%x5x5 3-Position Clean – 70%x1x2, 75%x1x3Back Squat – 65%x6, 70%x6, 75%x6, 80%x5x2 T.- In teams of 2 AMRAP 20 Minutes 20 Push Presses (45# / 35#) 20 Burpee Pull-ups 20 Med Ball Cleans (20# / 14#) Only one athlete can be working at a time. N.- 6 Rounds For Time: 10 Air Squats 10 Push-ups 10 Back Extensions 10 Ghd Sit-ups Rounds: Will 5+6 Bill 6 Steph 6 Rosa 7+5 Evelyn 8+5 Martha 9+9 Raisa 5 Juan 10+4 Miguel 10+4 JR 7 Alberto 9 Scott 5 Stacey nft Juarez nft Angie nft Susana 9 Victor 5 Adriana 10 Bert 6 Lily 4 Rachel 6 Amber 10 Kurtis 5+5 Carmen 8 Tere 10+5 Jonathan 10 Other: Miriam JMac Paige Vicki Guru Ashley Next Day: Tony 23:30 175 CQ 19:58 145...
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