by rmartinez | Mar 6, 2017 | WOD Archive, workout of the day
C.- Snatch Deadlift – 100%x7x2, 100%x5x3 (% of snatch) at 35 past the hour AMRAP in 8 minutes of: 8 power snatch (65/95) 8 burpees over the bar rest 2 minutes AMRAP in 8 minutes of 2 rope climbs 10 wall balls (14/20) F.- Day 55 Snatch – 80%x1, 83%x1, 85%x1, 88%x1, 90%x1, 93%x1, 95%x1 Clean & Jerk – 80%x1, 83%x1, 85%x1, 88%x1, 90%x1, 93%x1, 95%x1 Back Squat – 87%x2x4 T.- AMRAP in 18 minutes of 18 ball slams 18 situps One partner will row 300 meters while the other partners does the AMRAP N.- “Cindy” AMRAP in 20 minutes of: 5 pullups 10 pushups 15 squats Rounds: Will 4+1/5+6 Shane 3+10/3+1 Alissa 5/3 Tiffany 3+9/4 Crhisty 4/4+7 Karen 4/4+16 Rosa 3/5 Martha 3+1/5+10 Raisa 2+8/4+8 Annie 4+9/? Roberto 4+12/5 Bull 4+7/5 Razor 4+4/6 Matt 4/5 Caileigh 3+14/4+2 Logan 4/4 Nathan 4/4+8 Jonathan R 3/5 Coates 4/5 Gabriel 2+8/4 Jessica ?/4+1 Evelyn 5/? CQ 3+8/4 Alberto 3/4 Omar 3/3 Susana 4+4/4+1 Angie 4/5+11 Victor 4+8/5+1 Kurtis 3+16/5 T Herman/Susan 362 Other Ashley Melissa Vicki Guru Jordan...
by rmartinez | Mar 5, 2017 | WOD Archive, workout of the day
C.-Not for time: 10-20-30-40-30-20-10 (double unders) 30-60-90-120-90-60-30 (singles) You must do the sets of jump rope UNBROKEN If you miss, you will need to start over that particular set. at 40 past the hour 3 rounds of: 10 front squats (95/135) 20 hand release pushups F.- Day 54 Snatch- 80%x1, 85%x1x3, 80%x1 Snatch Pull – 90%x3x3 Snatch Push Press – 90%x3x3 Good Morning – 34%x5x3 (% of Back Squat) T.- In teams of 2 6 Rounds For Time: 26 Box Jumps (20/24) 10 Burpees 10 Cleans (95/135) Reps must be alternating between partners N.- 6 Rounds For Time: 10 Air Squats 10 Push-ups 10 Back Extensions 10 GHD Sit-ups Times: Will 7:37 rxr Kurtis 7:26 Miriam 6:21 rx Steph 3:03 rx Miguel 4:33 rxr Alberto 6:18 rxr Razor 4:58 rxr Raisa 6:59 rxr Evelyn 6:03 Penny 7:22 Vicki 6:09 rxr Hollywood 7:39 rx Jessica 5:32 rx Caileigh 14:12 Sarah 10:15 Victor 6:32 Angie 4:12 3Dee 5:52 Annie 4:28 rx Herman 6:52 Coates 7:31 Teresa 6:53 Gabriel 4:34 Isiah 7:26 rx Rosa 4:02 Simon 4:40 Crystal 8:05 Tere 9:10 Other Ashley Guru...
by rmartinez | Mar 4, 2017 | WOD Archive, workout of the day
“Yeti” For time: 25 pull-ups 10 muscle-ups 1.5-mile run 10 muscle-ups 25 pull-ups Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management’s Great Basin Smoke jumpers. Urban embodied positivity, hard work, self improvement and fun. He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family. 17.2 Coates Victor Roberto Sean Vicki Yeti Herman Alberto Other Paige...
by rmartinez | Mar 3, 2017 | WOD Archive, workout of the day
C/T.- Push Press – 75%x5x5 at 40past the hour In teams of 2 AMRAP 20 Minutes 20 KB Swings (16/24) 20 Box Jumps (20/24) One athlete will run 400 Meters while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch F.-Day 53 Clean & Jerk – 80%x1, 85%x1x3, 80%x1 Clean Pull – 90%x3x3 Front Squat – 90%x2x4 Mid-Hang Snatch High-Pull – 70%x3x3 N.- 10,000 meter row 17.2 Susana 78 rx Ozzy 113 rx Luke 102 CQ ? Jessica 79 rx Adriana 136 Vicki Paige Jason 118 Ashley Caileigh Susan Herman Sarah Angie Rosa Steph Razor Evelyn Teresa Mia Isabel Ethan Logan Nathan Jonathan R Gailea...
by rmartinez | Mar 2, 2017 | WOD Archive, workout of the day
*Since we only have one set of 50’s and one set of 35’s, if you are not doing the Open, or you don’t want to wait to do this workout, please use a barbell with (70/100) C.- 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 50-lb. dumbbells F.- Day 52 Clean – 75%x2x5 Snatch Balance – 83%x3x4 Push Press – 90%x3x3 Muscle Snatch – 80%x2x4 T.- In teams of 2 AMRAP 20 Minutes 20 KB Swings (116/24) 20 Box Jumps (20/24) 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.- 1 mile run Reps: Miriam 78 rx Martha 112 Raisa 87 Melissa 140 Will 104 C-Note 114 3Dee 116 Evelyn 170 Rosa 155 Teresa 132 Bull 102 rx Jason 118 Mauricio 78 rx Hollywood 83 rx Caileigh nfr Guru ? Efrain 102 Yessy 118 Tere 128 Angie 145 Crystal 110 Kurtis 116 Victor 152 Team Vicki/Paige Other Stacey Ninja...
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