by rmartinez | Feb 18, 2017 | WOD Archive, workout of the day
“Badger” 3 rounds for time 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. Times: Sean 38:02 Roberto 41:20 Susana 36:04 Coates nft Vicki nft Alberto 43:00 Chris H 43:50 Other Ashley 11.1 JMac...
by rmartinez | Feb 17, 2017 | WOD Archive, workout of the day
C.- 1 mile run then 4 rounds of 10 hand stand pushups 5 deadlifts @60-65% then 1 mile run F.-Day 41 Block Snatch (mid-thigh) – 75%x2x5 Jerk – 84%x2x5 Clean Pull on Riser – 85%x4x5 Back Squat – 87%x4, 87%x3x2, 90%x2x2 T/N.- In teams of 2 For Time: 100 Push Presses (55/75) 100 Russian KB Swings (16/24) 100 Pull-ups 100 Row Only one athlete can be working at a time. Row is for calories. Times: Roberto 28:16 Susana 28:54 Sarah 29:32 Mauricio 28:38 Vicki 30:41 Razor 32:26 Steph 28:36 Juarez 38:07 Matt 31:37 Angie 30:32 Rosa 41:00 Mike 31:16 Yessy 34:06 Team Susan/Herman Thursdays 3Dee 24:40 Kids Teresa Mia Logan 26:39 Nathan 26:39 Other...
by rmartinez | Feb 16, 2017 | WOD Archive, workout of the day
The CrossFit Open Starts a week from today C.- Over head squat 65%x6, 70%x6, 75%x5, 80%x3x2 at 40 past the hour: “11.1” ( If I am not mistaken, this was the very first Open workout) AMRAP 10 Minutes: 30 Double-unders 15 Power Snatches (55/75) F.- Day 40 Snatch – 80%x1, 83%x1, 85%x1, 87%x1, 85%x1, 82%x1 Clean & Jerk – 80%x1, 83%x1, 85%x1, 87%x1, 85%x1, 82%x1 Back Squat – 85%x3x5 T/N.- “Team Murph” In teams of 2 For Time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. Both athletes must complete both runs. If you’ve got a twenty pound vest or body armor, wear it. Rounds: Will 3+39 Victor 5+36 Steph 4+28 Rosa 3 Raisa 3+40 Martha 3+98 Miriam 4+40 Susana 5+94 Matt 4+3 Razor 4+3 Caileigh 3 Juarez 4+1 Sarah 3+104 Omar 3+15 Tere 3+15 Hollywood 3+90 Efrain 3+19 Sean 6+35 Angie 4+60 Jonathan nft Victor 4+33 Kurtis 3+39 Fran: Alberto 8:39 85b Other Susan 21:23...
by rmartinez | Feb 15, 2017 | WOD Archive, workout of the day
The CrossFit Open is COMING! C.- 1000 meter row or 800 meter run then 10 power cleans @80% box jumps (20/24) 30 burpees 40 ghd situps 30 burpees 20 box jumps (20/24) 10 power cleans @80% then 1000 meter row or 800 meter run F.- Day 39 Snatch- 75%x2x2, 80%x2x3 Snatch Pull on Riser – 80%x5x5 Snatch Push Press – 85%x4x3, 85%x3x2 Good Morning – 30%x6x3 (% of Back Squat) T/N.- In teams of 2 For Time: 200 Double-unders 100 Wall Ball Shots (20# / 14#) 100 Sit-ups 100 Pull-ups 100 Push-ups Only one athlete can be working at a time. Times: Steph 24:23 100 Alissa 24:21 Shane 27:12 135 Will 27:50 Sean 32:17 185 Miriam 27:29 105 Alberto 26:00 135 Martha 28:05 85 Evelyn 22:37 65 Rosa 25:29 85 Raisa 28:19 85 Bull 26:32 170 Razor 35:20 165 Michelle 30:00 85 Matt 32:26 85 Logan 28:30 Caileigh 34:12 100 Tere 33:47 75 Ozzy 23:13 185 Hollywood 27:04 165 Omar 30:40 Susana 19:30 95 Max 33:55 75 Mauricio 26:28 125 CQ 33:55 125 Roberto 27:47 155 Adriana 28:32 75 Jonathan 25:34 115 Yessy 31:24 75 Victor 22:28 155 Kurtis 27:52 125 Crystal 28:54 65 Angie 26:27...
by rmartinez | Feb 14, 2017 | WOD Archive, workout of the day
No Yoga Tonight. Sorry for the inconvenience C.- 7 minute ladder of: 3 overhead squats (65/95) 3 pullups 6 6 9 9… Then Make 3 attempts at each of the following: Max set toes to bars Max set ring dips Broad jump for distance Rest as needed between attempts F.- Day 38 Clean & Jerk – 75%x2x2, 80%x2x3 Snatch Deadlift – 110%x4x5 Front Squat – 87%x4x3. 87%x3x2 Mid-Hang Snatch High-Pull – 65%x5x3 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 Rounds For Time: 10 Seconds L-sit Rest as needed between rounds. Rounds: Victor 12+17 55 Kurtis 9+6 65 Shane 12+8 95 Miriam 15 65 Raisa 12+7 65 Carmen 15 fs Rosa 15+3 35 Evelyn 15+15 bs Chris 15+6 fs Vicki 12+16 Susana 15 65 Bull 12+25 95 Jordan 12+5 65 Jessica 15+12 65 Mauricio 12+6 95 Juarez 15 95 Hollywood 12+15 95 Stacey 12+8 65 Caileigh 9 65 Tere 15 Max 12+5 45 Adriana 9+3 Sarah 12+20 35 Coates 9+9 Herman 12+13 F Caileigh Other Alissa Caileigh Kids Lili...
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