by rmartinez | Feb 8, 2017 | WOD Archive, workout of the day
Schedule ALERT Hero workout this Sunday during the Aurora Sports Festival 12 PM at the Arapahoe County Fairgrounds C.- 3-Position Clean – 65%x1x2, 70%x1x3 EMOM for 9 minutes of 3 clean and jerks @ 70-75% rest 1 minute 3 rounds of 5 front squats (same barbell) 6 bar facing burpees over the bar F.- Day 33 Snatch- 70%x2, 75%x2, 80%x1x3 Snatch Pull – 90%x3x4 Snatch Push Press – 75%x4x4 Good Morning – 28%x5x3 (% of Back Squat) T.- In teams of 2 AMRAP 20 Minutes 20 KB Swings (1.5 Pood / 1 Pood) 20 Toes-to-bars 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.- For Time: 100 Walking lunges, prison rules 75 Sit-ups 50 Push-ups Times: Alissa 12:35 100 Shane 11:53 95 Steph 12:34 85 Karen 14:27 55 Melissa 14:09 65 Martha 13:27 75 Miriam 12:31 95 Raisa 13:59 75 Evelyn 13:15 65 Jenny 13:42 55 Juan 13 ;42 75 Roberto 12:48 140 Bull 12 ;27 145 Razor 13:18 145 Jordan 13:ish 115 Mauricio 12:19 115 Tere 13:40 65 CQ ? 85 Rosa 14:40 65 Matt 13:26 105 Jonathan 12:36 95 Ozzy 15:46 185 Adriana 13:33 75 Caileigh 13:35 90 Alberto 12:17 95 Max 13:36 65 Luke 13:23 165 Jess 11:56 85 Susana 12:13 95 Coates 15:21 125 Sean 13:17 175 Victor 12:49 115 Herman 12:40 85 Crystal 13:34 55 Angie 13:19 45 Kurtis 13:25 95 TerraKids Nathan Teresa Logan’Omar Ninja Carmen Other...
by rmartinez | Feb 7, 2017 | WOD Archive, workout of the day
Schedule ALERT This Sunday, Hero workout at Aurora Sports Festival 12pm Arapahoe County Fairground C.- 3 rounds NFT of 15 GHD situps 250 meter row/ 200 meter run at 40 past the hour CrossFit Open 12.2 Proceed through the sequence below, completing as many reps as possible in 10 minutes of: 55/75-lb. snatches, 30 reps 95/135-lb. snatches, 30 reps 115/165-lb. snatches, 30 reps 145/210-lb. snatches, as many reps as possible F.- Day 32 Power Clean – 70%x3x5 Snatch Balance – 65%x3x3, 70%x3x2 Push Press – 75%x4x4 Muscle Snatch – 70%x5, 75%x3x2, 78%x3 T.- In teams of 2 For Time: 100 KB Swings 100 Box Jumps 100 Sit-ups 100 Pull-ups Partition as needed. N.- For Time: 50/10, 40/20, 30/30, 20/40, 10/50 Air Squats Double-unders Reps: Randy 60 95 Will 60 95 Victor 64 115 Miriam 39 85 Martha 39 75 Steph 43 85 Raisa 43 55 Jenny 30 45 Evelyn 52 55 Juarez 50 135 Rosa 46 75 Caileigh 60 75 Stacey 40 95 Jordan 50 95 Yessi 40 65 Jonathan 50 85 Max 85 35 Tere 55 65 Angie 47 45 Adriana 57 65 Ashley 41 115 N Susan 15:54 Yoga Juarez Stacey Herman Susan Jordan Guru CQ Ashley TerraKids Nathan Omar Teresa Other Jordan Baseline Susana 4:42 Carmen...
by rmartinez | Feb 6, 2017 | WOD Archive, workout of the day
Next Sunday, Hero workout during Aurora Sports Festival 12pm at Arapahoe County Fairgrounds C.- 3 rounds Not For Time of: 400 meter run 10 weighted box step ups (total) at 40 past the hour 21-18-15-12-9-6-3 of: Wall balls (14/20) sit ups EMOM 1 Deadlift @70% F.- Day 31 Power Snatch – 70%x3x5 Jerk – 75%x3x2, 75%x2x2 Clean Pull – 90%x3x4 Back Squat – 75%x3x2, 80%x3x3 T.- In teams of 2 AMRAP 20 Minutes 10 Hand Release Push-ups 10 Straight Leg Sit-ups 10 Box Jump Overs (24 / 20) 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.- 3 mile run Times: Shane 9:39 225 Will 11:24 185 rx Alissa 9:40 185 rx Karen 13:29 105 Christy 12:22 105 Melissa 11:40 105 Raisa 12:54 155 Martha 8:50 155 Jenny 13:49 115 Evelyn 8:50 135 Moni 11:30 55 Alberto 11:08 225 Miguel 9:25 225 rx Vicki 9:26 145 Miriam 10L27 155 rx Sean 9:19 285 rx Bull 7:10 255 rx Razor 10:19 300 rx Susana 8:56 215 rx Jordan 7:46 185 rx Susan 11:16 105 Stacey 13:42 205 rx Hollywood 11:38 275 rx Jessica 7:23 135 rx Horacio 11:21 245 rx Tere 13:25 135 Rosa 12:46 135 CQ 8:54 185 Omar 12:04 Luke 10:23 365 rx Caileigh 10:56 185 rx Juarez 9:33 245 rx Victor 9:33 265 rx Coates 10:34 235 rx Max 10″04 105 Adriana 8:31 145 Angie 10:19 105 Kurtis 11:25 185 rx Carmen 9:40 T Bull/Jordan TerraKids...
by rmartinez | Feb 5, 2017 | WOD Archive, workout of the day
Schedule ALERT Sunday, February 12th, we will be doing our hero workout during the Aurora’s Sports Festival at the Arapahoe County Fairgrounds. Workout will be at 12 pm C.- Push Press – 75%x5x5 at 40 past the hour “Super Bowl LI” 3 rounds of: 51 double unders Pull ups (as many as whatever points the Patriots score) Push ups (as many as whatever points the Falcons score) 51 air squats *Those hoping for a high scoring game might be changing their mind 😉 F.- Day 30 Snatch – 75%x1x2, 80%x1, 85%x1x2, 80%x1 Clean & Jerk – 75%x1x2, 80%x1, 85%x1x2, 80%x1 Back Squat – 85%x4x2, 85%x3x3 T/N.- Add the points scored on the Super Bowl and then: row that number of calories airdyne than number of calories and run in treadmill that number of calories Times: Alissa: 24:00 3Dee 24:01 C-Note 24:20 Will 20:00 Kurtis 25:12 Rosa 19:43 Raisa 26:50 Alberto 28:09 Juan 25:19 Melissa 29:48 Martha 25:26 Moni 24:39 Razor 22:58 rx Randy 20:45 rx Scott 22:48 Susana 22:00 rx Mauricio 24:16 rx Stacey 37:38 rx Caileigh 41:09 Omar 24:55 Sarah 22:39 Herman 26:28 rx Jonathan 26:39 rx Angie 26:11 Tere 26:39 Coates 26:13 rx Luis 24:41 Nico 25:58 Ian 26:00 Carmen 21:16 Adriana 20:41 Ninja Susana Stacey Juarez Other Ashley Evelyn Jordan...
by rmartinez | Feb 4, 2017 | WOD Archive, workout of the day
“Wood” 5 Rounds for time of: Run 400 meters 10 Burpee box jumps, 24″ box 95 pound Sumo-deadlift high-pull, 10 reps 95 pound Thruster, 10 reps Rest 1 minute Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust. Times: Roberto 35:49 rx Vicki 35:52 Ashley 17:11 other Coates 26 ish other Herman 35:15 Susana 30:14 rx Mauricio 36:22 rx Carl 34:34 Sean 34:04...
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