by rmartinez | Mar 11, 2017 | WOD Archive, workout of the day
“Gator” 8 Rounds For Time: 5 Front Squats (95/135) 26 Ring Push-ups In Honor of U.S. Army Specialist Christopher “Gator” Gathercole Times: Teresa 19:31 Susana 16:44 Simon 13:40 Alissa 16:10 Sean ? Victor ? 17.3 Coates 48 Roberto 46 Vicki...
by rmartinez | Mar 10, 2017 | WOD Archive, workout of the day
C.- 10 deadlifts (155/225) 200 meter kb farmers carry 30 wall balls (14/20) 400 meter run 30 burpees over the bar 200 meter run with slam ball 10 deadlifts (155/225) F.- Day 59 Snatch – 60%x1x2, 50%x1x3 Clean & Jerk – 60%x1x2, 50%x1x3 T.- In teams of 2 AMRAP 20 Minutes 5 Pull-ups 10 Push-ups 15 Air Squats One athlete will run 400 Meters while the other completes as many rounds of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run starting a new round. Only completed rounds will be counted. N. 3 rounds of: 500 meter row rest 2 minutes between efforts Times: Jessica 14:16 rx Luke 13:50 rx Efrain 16:54 rx Victor 13:49 rx Susana 12:50 Gloria 14:15 Adriana 14:05 Ozzy 14:23 rx Mauricio 15:55 rx Matt 16:26 rx Crystal 17:00 Herman 14:40 Vicki 16:14 Jontahan 11:36 Logan 13:19 Nathan 10:56 Angie 16:35 Mia 12:00 Galilea 12:40 Other Ashley Susan 17.3...
by rmartinez | Mar 9, 2017 | WOD Archive, workout of the day
Workout 17.3 *Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior to 12:00, 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.) *Prior to 16:00, 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches (225 / 155 lb.) *Prior to 20:00, 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches (245 / 175 lb.) Prior to 24:00, 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch (265 / 185 lb.) *If all reps are completed, time cap extends by 4 minutes. F.- Day 58 Snatch – 70%x1, 60%x1x3 Clean & Jerk – 70%x1, 60%x1x2 Front Squat – 80%x1 T/N.- In teams of 2 For Time: 100 KB Swings 100 Box Jumps 100 Sit-ups 100 Pull-ups Partition as needed. Reps: 3Dee 59 mod Steph 43 Melissa 68 Penny 68 Olga 72 Raisa 36 Martha 70 Rosa 60 Karen 80 mod Shane 44 Jordan 44 Annie 43 Miriam 40 Mauricio 36 Jessica 46 Luke 59 Stacey nfr Crystal 72 Caileigh 60 Guru ? Susana 154 Tere ? Kurtis 156 Team Simon/Gabriel 28:00 Adriana/Ozzy 24:03 Susana/Victor/Coates ? Other...
by rmartinez | Mar 8, 2017 | WOD Archive, workout of the day
C.- Split Jerk 5 sets of 3 @ 75% Do 10 GHD sit up before or after each set at 40 past the hour 5 rounds of 200 meter run 3 ring muscle ups (3 strict pull ups/ ring dips) 12 ball slams (20/30) F.- Day 57 Power Snatch – 60%x1, 70%x1, 75%x1, 80%x1, 60%x1 Power Clean & Jerk – 60%x1, 70%x1, 75%x1, 80%x1, 60%x1 T.- In teams of 2 AMRAP 20 Minutes 3 Handstand Push-ups 9 Wall Ball Shots (24# / 20#) 27 Double-unders 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 Air Squats 75 Sit-ups 50 Push-ups Times: Steph 11:55 Melissa 14:41 Karen 17:23 Miriam 12:05 Martha 14:39 Raisa 16:57 Karen 15:26 Roberto 19:49 Annie 16:10 Jordan 15:41 Stacey 15:53 Razor 16:37 Matt 15:48 Rosa 16:07 Tere 15:57 Teresa 17:43 Nathan 17:43 Vicki 17:10 Logan 17:43 CQ 18:11 Luke 16:31 Jessica 13:32 Sarah 14:27 Victor 11:06 Susana 12:05 Adriana 12:57 Angie 13:20 Crystal 13:57 Kurtis 13:40 Coates 17:24 F Alissa Ashley...
by rmartinez | Mar 7, 2017 | WOD Archive, workout of the day
Yoga Tonight at 6 C.- Back Squat – 65%x5, 70%x5, 75%x4, 80%x3x2 at 35 past the hour EMOM for 7 minutes 3 power cleans at 85% rest 3 minutes As Many REPS as Possible in 10 Minutes: Kettlebell Swings (16) Box Jumps (24″ / 20″) Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up. F.- Day 56 Snatch – 80%x1, 85%x1, 80%x1 Clean & Jerk – 80%x1, 85%x1 T.- In teams of 2 AMRAP 20 Minutes 30 Burpees 40 Sit-ups 50 Walking Lunges Only one athlete can be working at a time. N.- AMRAP 10 Minutes: 10 Handstand Push-ups 20 Pistols Times: Shane 10+11 Alissa 10+18 Miriam 13+11 Raisa 10 Steph 11+21 Jordan 14+2 Rosa 13 Martha 13+5 Annie 12+4 Sarah 12 Vicki 12+16 Mike 10+6 Bull 12+11 3Dee 12+3 Michelle 12+10 Ozzy 13+5 Coates 10 Caileigh 10+3 Chris H 11 Nathan 11 Omar 10 Jonathan R 11 Herman 10+12 Teresa 11 Susana 12+15 Roberto 11+22 Jessica 13 Gabriel 11+3 Angie 11+5 Tere 12 Stephanie 10+10 Simon 13+14 Victor 12+15 Efrain 11+5 Yoga Ashley CQ Guru Efrain...
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