by rmartinez | Apr 20, 2017 | WOD Archive, workout of the day
SCHEDULE ALERT Friday 4/21 8 am CANCELED 9 am OPEN GYM with Miriam and Martha 12 pm CANCELED 4 pm OPEN GYM with Guru 5 pm OPEN GYM with Guru Monday 4/24 9 am OPEN GYM with Miriam and Martha 12 pm CANCELED All Other Classes Will Run as Scheduled Sorry for the Inconvenience… C.- 4 sets of 3 snatch balance @ 60% of squat snatch at 35 pas the hour EMOM for 20 minutes Minute 1.- 10 burpees over the bar Minute 2.- 10 Overhead squats (80/115) 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.- 10 Rounds For Time: 10 Push-ups 10 Hollow Rocks 200 Meter Run Alissa Steph Chris R 3Dee Will C-Note Susana Adriana Simon Cynthia Gabriel Caileigh Ozzy Efrain Monica Victor Guru Ashley...
by rmartinez | Apr 19, 2017 | WOD Archive, workout of the day
SCHEDULE ALERT Thursday 4/20 8 am CANCELED 9 am OPEN GYM with Miriam and Martha 12 pm CANCELED 4 pm OPEN GYM with Guru Kid’s Class CANCELED Friday 4/21 8 am CANCELED 9 am OPEN GYM with Miriam and Martha 12 pm CANCELED 4 pm OPEN GYM with Guru 5 pm OPEN GYM with Guru Monday 4/24 9 am OPEN GYM with Miriam and Martha 12 pm CANCELED All Other Classes Will Run as Scheduled Sorry for the Inconvenience… C.- Back Squats 6 sets of 5 reps @ 80% at 45 past the hour AMRAP in 10 minutes of: 10 kettlebell swings (16/24) 10 hand release pushups 100 meter sprint T.- In teams of 2 AMRAP 12 Minutes 12 Calorie Row 12 Burpees One athlete will row while the other completes the burpees. Athletes will switch stations and begin the next round, only after both athletes have completed their reps. N.- For Time: 50/10, 40/20, 30/30, 20/40, 10/50 Air Squats Double-unders Rounds: Steph 6+15 Will 6 Karen J nft Miriam 6+2 Martha 5+10 Matt 6+20 Mauricio 7 Cristy 8 Yessy 6+15 Bob 7 Susana 10 Rosa 6+4 CQ 6+4 Becky 5 Adriana 8 Susan 6+4 Herman 5+16 Will 6 Teresa 4 Carolina 5 Victor 7+10 Crystal 6+20 Other Guru...
by rmartinez | Apr 18, 2017 | WOD Archive, workout of the day
SCHEDULE ALERT Wednesday 4/19 Kid’s Class CANCELED Thursday 4/20 8 am CANCELED 9 am OPEN GYM with Miriam and Martha 12 pm CANCELED 4 pm OPEN GYM with Guru Kid’s Class CANCELED Friday 4/21 8 am CANCELED 9 am OPEN GYM with Miriam and Martha 12 pm CANCELED 4 pm OPEN GYM with Guru 5 pm OPEN GYM with Guru Monday 4/24 9 am OPEN GYM with Miriam and Martha 12 pm CANCELED All Other Classes Will Run as Scheduled Sorry for the Inconvenience… C.- 3 rounds not for time of: 10 GHD hip extensions 200 meter run with slam ball (20/30) at 40 past the hour 3 rounds for time of: 21 wall balls (14/20) 15 box jumps (20/24) 9 hand stand pushups T.- In teams of 2 AMRAP 20 Minutes 10 Thrusters (95# / 65#) 10 Pull-ups 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. Times: Will 10:12 C-Note 9:09 Chris R 11:39 Steph 11:47 Martha 11:05 Bull 9:52 Miriam 10:48 Cynthia 9:30 Hank 12:27 John 14:33 Luke 15:06 Crystal 7:56 Beckie 9:58 Stacey 9:58 Louie 8:10 Sharen 8:10 Efrain 11:09 Jessica 9:49 Bob 11:19 Teresa 9:53 Simon 7:45 Adriana 11:31 Ozzy 7:49 Mauricio 10:56 Susana 8:45 Gabriel 10:02 Hollywood 12:10 Rosa 10:04 Abdel 13:41 Victor 9:28 Yoga Guru Juarez Stacey Yessy Cristy CQ Tuesdays Steph Vicki Other Ashley N.- 10K...
by rmartinez | Apr 17, 2017 | WOD Archive, workout of the day
SCHEDULE ALERT Wednesday 4/19 Kid’s Class CANCELED Thursday 4/20 8 am CANCELED 9 am OPEN GYM with Miriam and Martha 12 pm CANCELED 4 pm OPEN GYM with Guru Kid’s Class CANCELED Friday 4/21 8 am CANCELED 9 am OPEN GYM with Miriam and Martha 12 pm CANCELED 4 pm OPEN GYM with Guru 5 pm OPEN GYM with Guru Monday 4/24 9 am OPEN GYM with Miriam and Martha 12 pm CANCELED All Other Classes Will Run as Scheduled Sorry for the Inconvenience… C.-Back Squat 6 sets of 2 @ 80% at 40 past the hour 400 meter run then 5-4-3-2-1 of: Deadlift 155/255 Muscle ups (ring or bar) *If you can’t do muscle ups, please do 3 X strict pullups then 400 meter run T.- Partner “Filthy Fifty” Split up reps anyway you like 50 Box Jumps (24″ / 20″) 50 Jumping Pull-ups 50 KB Swings (1 Pood / 26#) 50 Walking Lunges 50 Knees-to-elbows 50 Push Presses (45# / 35#) 50 Back Extensions 50 Wall Ball Shots (20# / 14#) 50 Burpees 50 Double-unders N.- 15-30-45 Situps pushups squats Times: Chris R 13:07 Shane 12:20 rx Alissa 11:41 Susan 12:19 Kris 15:04 rx Martha 13:34 Hnak 15:00 Bull 10:29 rx Michelle 12:15 Louie 14:32 Cristy 18:15 rx Rosa 14:11 Gabriel 11:46 Simon 10:45 Teresa nft Ozzy 11:11 rx Herman 21:47 rx Mauricio 12:20 rx Will 13:35 rx Adriana 14:20 rx Carolina 15:48 Yessy 13:32 Carmen 13:45 Victor 8:36 rx Susana 9:16 rx Efrain 13:34 Abdel 10:51 Rebeca 13:00 Julie 11:03 Crystal 12:03 Mondays Olga 10:26 T CQ 16:15 1/2 Susana 29:30 Other Guru Ashley Juarez...
by rmartinez | Apr 16, 2017 | WOD Archive, workout of the day
SCHEDULE ALERT For THIS WEEK Wednesday 4/19 Kid’s Class CANCELED Thursday 4/20 8 am CANCELED 9 am OPEN GYM with Miriam and Martha 12 pm CANCELED 4 pm OPEN GYM with Guru Kid’s Class CANCELED Friday 4/21 8 am CANCELED 9 am OPEN GYM with Miriam and Martha 12 pm CANCELED 4 pm OPEN GYM with Guru 5 pm OPEN GYM with Guru Monday 4/24 9 am OPEN GYM with Miriam and Martha 12 pm CANCELED All Other Classes Will Run as Scheduled Sorry for the Inconvenience… C.- Take 15 to 20 minutes to find a new 1 rep max squat clean at 40 past the hour 30-20-10 total reps of: Kettlebell thrusters (16/24) Toes to bars N.- 10-9-8…1 of: GHD situps Chest to bar pullups Times: Daniel 5:03 8 C-Note 6:14 8 Cori 9:18 10lb Hank 8:55 16 Mike 8:08 16 Cristy 7:11 16 Bob 9:58 12 Jess 8:15 12 Stacey 10:44 12 Juarez 14:51 24 Luke 8:54 24 Hollywood 11:42 24 Ally 9:50 12 Susana 9:06 16 Coates 11:29 20 Vicki 9:50 12 Efrain 9:49 20 Cynthia 7:10 12 Sundays Martha 22:33 Rosa 27:25 Ozzy 17:04 Mauricio 25:47 Chris R 27:00 CQ 26:20 Adriana 21:58 Carolina 21:06 Victor 24:21 Crystal 27:13 Other Caileigh...
Recent Comments