by rmartinez | Mar 16, 2017 | Uncategorized, WOD Archive, workout of the day
Schedule ALERT 4 and 5 pm will open gym 6 and 7 pm classes as scheduled “17.4” Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target T.- In teams of 2 AMRAP 20 Minutes 20 KB Swings (16/24) 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. Reps: C-Note 165 Chris R 175 3Dee 150 Will 146 Victor 170 Melissa 173 Chris H 113 Miriam 139 rx Martha 121 rx Gabriel 132 Rosa 150 Bull 171 rx Jordan 165 rx Luke 165 rx Jessica 165 rx Rochelle 136 Satah 161 Coates nft Sean Angie Crystal Tere Guru Susan Ashley...
by rmartinez | Mar 15, 2017 | WOD Archive, workout of the day
Schedule ALERT Friday, 3/17/2017 4 and 5 pm classes will be considered open gym 6 and 7 pm as scheduled Sorry for the inconvenience C.- EMOM for 40 Minutes of: Minute 1.- 5 Deadlifts @ 60-65% Minute 2.- 10 Bench press @ 60-65% Minute 3.- 15 Wall balls (14/20) Minute 4.- 10 Box jumps (20/24) T/N.- In teams of 2 AMRAP 20 Minutes 10 Clean and Jerks (95# / 65#) 20 Sit-ups One athlete will run 400 Meters while the other completes as many Chloe Sean Will Alissa Shane Melissa Penny Miriam Martha Karen J Annie Jouanna Roberto Mauricio Simon Razor Michelle Susan Herman Kurtis Crystal Gabriel Matt Stacey Chris H Victor Susana Logan Jonathan Nathan Teresa Rosa Vicki Cristy...
by rmartinez | Mar 14, 2017 | WOD Archive, workout of the day
Schedule ALERT No Yoga Tonight (Sorry for the Inconvenience) C.- “Run BMC” 200m Run 1 Round of Barbara: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 400m Run 2 Rounds of Mary: 5 Handstand Push-ups 10 Pistols (total) 15 Pull-ups 600m Run 3 Rounds of Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats 800m Run F.- Front Squat 3-3-3-3-3 Tines: Shane 29:40 Victor 26:44 Chris R 30:34 Will 34:34 C-Note 26:52 3Dee 32:07 Alberto 28:54 Miriam 29:26 Martha 30:56 Steph 30:48 Carmen 31:32 Karen J 32:18 Crystal 30:38 Annie 25:49 Michelle 32:37 Stacey 38:20 Razor 36:51 Bull 28:04 Mike 37:12 Phil 42:30 Ruth 35:53 Matt 32:58 Gabriel 31:29 Rosa 33:03 Cristy 29:09 Nathan 31:29 Jonathan R 38:00 Teresa 38:30 Vicki 30:50 Ozzy 20:58 Susana 23:12 Victor 22:52 Roberto 26:25 Adriana 27:42 Angie 26:52 Jess 29:06 Mauricio 30:01 Sarah 31:48 Megan 36:00 Omat 27:09 Tere...
by rmartinez | Mar 13, 2017 | WOD Archive, workout of the day
C.- Back squat 3-3-3-3-3 reps Last set of 3 should be at 80-85% of 1RM at 40 past the hour AMPRAP in 7 minutes of: 10 box jumps (20/24) 10 push press (65/95) rest 3 minutes AMRAP in 7 minutes of: 10 overhead squats (65/95) 10 toes to bar F.- 20 Minute EMOM: Even minutes.- 2 power cleans (95/135) + 6 pushups + 9 air squats Odd minutes.- 100 meter sprint T/N.- In teams of 2 AMRAP 20 Minutes 30 Burpees 40 Sit-ups 50 Walking Lunges Only one athlete can be working at a time. Rounds: Will 3+5/3+7 Alissa 6/5+10 3Dee 5+10/4 Christy 4/5+4 Penny 5+5/4+18 Olga 4+5/3+4 Jouanna 4/5 Martha 5+15/5+10 Melissa 5+16/5+1 Karen J 5/5+10 Susan 4+14/3+7 Michelle 5/4 Bull 6+9/4+13 Ramone 4+6/4+4 Annie 6+15/4+17 Victor 5+10/3+3 Kurtis 4+12/3+5 Crystal 5/4 Tere 6/5 Megan 5+5/4+5 Angie 5/4+13 Simon 5/3 Juarez 4+2/3+1 Stacey 4+2/3+4 Luke 5/4 Jesssica 5+16/4+5 Gabriel 4+1/3 Rosa 4+10/3 Nathan 4+1/4 Teresa 4/2+2 Jonathan 3/4 Vicki 4+15/4+5 Ozzy 5/2 Susana 6/3 Herman 3+16/3 Sarah 4/3+3 Adriana 5/5 Chris R 4/4 Mondays Sean 24:17 Other Guru Karen...
by rmartinez | Mar 12, 2017 | WOD Archive, workout of the day
C.- Power Clean + Squat Clean – 75% x (1+1) x 4 (% of power clean) at 35 past the hour 1000 meter row 90 double unders/270 singles 800 meter run 7 power cleans with same weight as today’s strength 60 abmat situps 5 front squats with same weight as today’s strength 400 meter run 30 kettlebell swings (16/24) 20 pull ups 10 hand stand pushups F.- Day 60 Snatch – Max Clean & Jerk – Max Front or Back Squat – Max T.- In teams of 2 AMRAP 30 Minutes 3 Handstand Push-ups 9 Pull-ups 18 Box Jumps (24 / 20) One athlete will run 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.- Death by burpees Times: Kurtis 24:29 Chris R 15:40 1/2 Will 27:15 Miriam 23:12 Alberto 25:32 Rosa 30:04 Roberto 23:19 Annie 24:19 Jordan 29:59 Cori 31:46 Stacey 32:40 Megan 18:30 1/2 Victor 23:28 Herman 23:26 Susana 22:40 Adriana 24:42 Sarah 25:10 Coates 25:23 Tere 28:29 Gabriel 27:07 Crystal 27:05 17.3 Bull 57 rx Other Guru angie...
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