by rmartinez | Jan 11, 2017 | WOD Archive, workout of the day
TerraKids @ 5pm C.- Snatch Push Press – 70%x5x3, 75%x5x2 at 40 past the hour 4 rounds of: 15 Overhead squats (heavy) 65-70% 15 Toes to bars F.- Day 10 Snatch – 60%x3, 65%x3, 70%x3, 75%x2, 80%x1 Clean & Jerk – 60%x3, 65%x3, 70%x3, 75%x2, 80%x1 Back Squat – 60%x6, 65%x6, 70%x6, 75%x4x2 Block Snatch Pull (mid-thigh) – 90%x5x3 T/N.- For Time: 200 Air Squats 150 Sit-ups 100 Push-ups 100 Pull-ups *As Ninja, please cut the reps in half Time: Bill 10:00 m Will 12:30 45 Victor 12:03 45 Steph 9:18 70 Penny 8:47 pvc Karen 11:26 Raisa 18:02 65 Razor 20:18 130 Evelyn 10:47 45 Carmen 11:18 55 Martha 11:10 55 Alberto 14:03 75 Miriam 16:52 80 Bull 13:52 115 Gris 8:52 35 Mike 16:08 m Tony 10:49 65 Roberto 16:31 115 Ozzy 16:24 135 Angie ? Stacey 14:54 85 Mauricio 17:05 95 Susana 7:46 55 Adriana 13:06 55 Jordan 17:02 85 Omar 13:20 135 Crystal 12:19 45 Tere 17:59 55 Herman 20:31 mod Team: Vicki/Jason 21:30 Annie: Sean 5:21 Ninja: Victor Other:...
by rmartinez | Jan 10, 2017 | WOD Archive, workout of the day
Yoga Tonight @ 6pm (we got yoga blocks) Kid’s class @5:30 pm Schedule Alert 12 pm class is cancelled today. Open gym only from 10 am to 1 pm C.- Front Squat – 60%x6, 65%x6, 70%x5, 75%x3, 70%x5 at 40 past the hour 1 minute row sprint ( we will record the meters completed) rest 2 minutes AMRAP in 12 minutes of 15 kettlebell swings (16/24) 12 box jump overs (20/24) 9 goblet squats (16/24) F.- Day 9 3-Position Snatch – 65%x1x2, 70%x1x3 Snatch Pull – 90%x7x2, 90%x5x3 Snatch Push Press – 70%x5x3, 75%x5x2 Good Morning – 25%x8x3 (% of Back Squat) T.- 20 min EMOM 10 ghd sit ups 10 lunges each side 1st minute: Partner A completes 10 ghd sit ups while Partner B completes 10 lunges each side. Then swap for the second minute, etc. N.- “Annie” 50-40-30-20-10 of: Double unders Sit ups Rounds: Alissa 282 4 rx+ Randy 292 4+15 rx Will 317 3+8 rx Kurtis 288 4 Bill 312 4+15 Penny 269 4+2 Carmen 252 5+27 Steph 295 5+8 rx Evelyn 268 4+27 Razor 339 4 rx Rosa 270 4+15 Martha 261 4+15 rx Miguel 309 4+34 rx Alberto 308 4+18 Vicki 221 4+2 rx Jason 347 nfr Tony 348 3+8 rx Bull 347 4+24 rx Susana 259 6+19 Omar 353 5+3 rx Adriana 267 5 Jonathan 307 4+3 Coates 347 3+24 rx Angie 285 4+5 Ozzy 341 6 rx Jessica 251 7 rx Mauricio 316 3+44 rx Herman 292 4+10 rx Crystal 224 4+27 Teresa 242 4+24 Victor 343 5+4 rx Lily 249 4+1 Bert 304 4+11 Amber 274 4+22 Rachel 286 3+27...
by rmartinez | Jan 9, 2017 | WOD Archive, workout of the day
Kids Classes start tonight @ 5pm Feel free to bring your kids, ages 5 and up, for a free class. Kids classes will be offered Tuesdays, Wednesdays and Thursdays 5-6 pm and Saturdays 10-11 am The 5-6 CrossFit class will continue as scheduled C.– For time 20 burpees then 5, 4, 3, 2, 1 of: Power Snatches @80% of 1RM Muscle ups (3x strict pull ups and dips) then 20 burpees F.- Day 8 3-Position Clean – 65%x1x2, 70%x1x3 Power Jerk + Jerk – 65% x (2+1) x 2, 70% x (2+1) x 3 Clean Deadlift – 100%x7x2, 100%x5x3 Front Squat – 60%x6, 65%x6, 70%x5, 75%x3, 70%x5 T.- In teams of 2 AMRAP 12 Minutes 12 Calorie Row 12 Wall Ball Shots (14/20) One athlete will row while the other completes the wall ball shots. Athletes will switch stations and begin the next round, only after both athletes have completed their reps. N.-AMRAP 12 Minutes: Toes to bars Lunges, prison rule Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up. Times: Will 17:49 (95)b Kurtis 18:45 (95) Razor 14:35 (120) Penny 17:20 (15)b Alissa 14:27 (75)b Martha 13:36 (65)b Raisa 15:20 (65)b Roberto 13:00 (110)rmu Rosa 14:18 (65)b Mike W 16:24 (65)b Bull 11:26 (115)bmu Gris 12:52 (45)b Stacey 19:34 (75)spu Jordan 20:10 (85) Eric E 18:48 (115)bmub Mauricio 17:58 (95) Juarez 19:03 (120)bmu Victor 9:00 (95)rmu Ozzy 17:55 (135)rmu Coates 13:56 (95)rmu Jessica 14:53 (75)bmu Susana 15:16 (65)bmub Evelyn 10:03 (45)m Carmen 11:03 (45)b Angie 10:03 (35)m Luke 10:38 (135)m Adriana 15:16 (65)b Jonathat 17:09...
by rmartinez | Jan 8, 2017 | WOD Archive, workout of the day
Kid’s Classes start tomorrow @ 5PM C.-CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep F.-Day 7 Power Clean + Squat Clean – 65%x (1+2) x 2, 70%x (1+2) x 3 (% of power clean) Snatch Balance – 60%x3x2, 65%x3, 70%x3x2 Push Press – 75%x5x5 Muscle Snatch – 60%x5, 65%x4, 70%x3x2 T.- In teams of 2 AMRAP 30 Minutes 3 Handstand Push-ups 9 Pull-ups 18 Box Jumps (20/24) One athlete will row 800 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.-5 Rounds for Time 200 meter row 20 Pushup 20 Squats Totals: Alissa 530 Kurtin 515 Will 655 Alberto 705 Razor 925 Sean 895 Penny 325 Steph 550 Miguel 775 Victor ? Susana 580 Eric E 755 Stacey 585 Juarez 305 Christopher 755 Luke 1435 Ozzy 1055 CQ 550 Jessica 545 Carmen 375 Herman 575 Team: Rosa/Evelyn 16 Martha/Raisa 15+12 Gris/Susana 31 Force: Miriam Guru Jordan Ashley Ninja: Susana Crystal Eric E 8:48 Juarez 14:08 Stacey 14:08 Bert Rachel Herman 9:46 Evelyn 10:00 Angie 12:48 Carmen 9:51 Christopher 13:10 Sundays: Omar 3+11 rx Victor L 4 Other: Eric C Miguel...
by rmartinez | Jan 7, 2017 | WOD Archive, workout of the day
Tiff On a 25 minute clock, Run 1.5 miles Then perform as many rounds as possible of: 11 chest-to-bar pull-ups 7 hang squat cleans, 155 lb. 7 push presses, 155 lb. United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom. In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne). Tiffner’s mother, Judith, said her son always wanted to serve. Rounds: Roberto 3+4 Ozzy 3+13 rx Sean 3 Christopher 3+11 Susana 4+3 Vicki 3+10 Argentina...
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