by rmartinez | May 16, 2017 | WOD Archive, workout of the day
Yoga Tonight @ 6pm C.-3 rds not for time of: 200 meter run 7 glute ham raise at 30 past the hour (Courtesy of Jurassic CrossFit in Oklahoma City) 5 minutes to complete 500 meter row 30 box jump overs (20/24) Max set of strict press (35/45) Rest 5 minutes 5 minutes to complete 500 meter row 20 box jump overs Max set of push press (55/75) Rest 5 minutes 5 minutes to complete 500 meter row 10 box jump overs Max set of push jerk (65/95) N.-4 Rounds of: 20 Air Squats 200 Meter Run Rest 1 minute between rounds. Reps Will 20 22 12 rx Chris R 15 25 14 rx Vero 12 13 7 Miriam 20 25 25 rx Martha ? 25 33 Rosa 22 16 10 Kris 23 28 15 rx Bull 30 25 25 rx Roberto 16 20 21 rx Jess 22b 6 21 Steph 25 26 30 rx Hollywood 30 32 32 rx Cristy 32 26 33 rx Mauricio 31 21 16 rx Juarez 21 20 22 rx Crystal 8 10 16 Vicki 12 15 14 rx Sean 35 30 30 rx Teresa 10 5 4 Rfrain 17 17 24 rx Susana 33 45 32 rx Adriana 13 16 24 rx Simon 30 25 25 rx Carmen 25 17 14 Coates 25 20 25 Caileigh 15b 18 13 rx Maria 3 11 15 Cisco 27b 20 7 rx Ozzy 45 38 26 rx Victor 35 32 22 rx Yoga Guru Ashley Juarez Yessy Steph Cristy Will Stacey Hollywood Other Shane...
by rmartinez | May 15, 2017 | WOD Archive, workout of the day
TerraKids @ 5pm “MURPH” Monday, May 29th @ 10 AM C.- Back Squats 6 sets of 2 @ 80% at 35 past the hour 15 power clean 5 rope ascents 12 power clean 4 rope ascents 9 power clean 3 rope ascents 6 power clean 2 rope ascents 3 power clean 1 rope ascent Use ¾ body weight for push presses N.- 10 minutes of rowing 10 seconds sprint 20 seconds at 50 percent effort Times: Vero 10:33 Yessy 11:09 Martha 9:58 Rosa 12:09 Sean 19:27 Roberto 15:50 Jordan 33:09 Cristy 11:55 Victor 13:00 Luke 18:34 Louie 13:10 Bob 17:49 Gabriel 17:44 Ozzy 17:30 Miriam 13:07 Will 15:30 Caileigh 13:51 Susana 16:21 Carmen 15:00 Adriana 17:54 Matia 15:50 Jessica 14:44 Efrain 15:15 Carolina 12:32 Monica 12:36 Tere 10:26 Sundays Jouanna 48:59 Karen 49:03 Kris 36:46 Bull 31:28 Jordan 31:50 Stacey 44:44 Juarez 42:40 Mauricio 35:39 Mondays Will 14:51 Shane 15:54 Caileigh 21:20 Miriam ? Other Juarez Ashley Guru Ninja JMac 3 TerraKids Teresa 6 Aleza 6 Lilli...
by rmartinez | May 14, 2017 | WOD Archive, workout of the day
“Murph” Monday, May 29th 10am C.- Power Snatch + Squat Snatch 4 sets of 1 Power + 2 Squat snatch @ 60% (% of power snatch) at 40 at the hour 3 Rounds of: 21 Calorie Row 15 Burpees over the bar 9 Power Snatches @ 60% N.- AMRAP 20 Minutes 400 Meter Run 25 Air Squats 25 Double unders Times: Vero 17:44 Yessy 16:13 Maria 14:27 Steph 13:27 Razor 18:19 Juarez 15:11 Jordan 13:52 Kris 14:20 Coates 15:50 Shannon 15:48 Cristy 11:18 Bob 13:26 Sean 10:38 Louie 17:00 Carolina 18:00 Alberto 11:58 Victor 11:17 Sundays Herman 38:00 Simon 32:32 Susana 32:13 Adriana 42:11 Carmen 43:00 Monica 34:36 Chris R 39:26 Tere nft Crystal 36:03 Miriam 32:55 Rosa 46:30 Lowell 54:00 Karen J 39:04 Luke 42:05 Jess 48:20 Jessica 37:36 Ninja Vicki 4 Other Guru Ozzy...
by rmartinez | May 13, 2017 | WOD Archive, workout of the day
“Happy Mother’s Day” Name Idea from CrossFit Frenzy” “35 Hours Labor” 1 bar muscle up 200 meter run 3 over head squats (65/95) 40 single unders 5 shoulder to over head(65/95) 6 burpees 7 toes to bar 8 front squats (65/95) 9 GHD situps 10 Box jumps (20/24) Times: Roberto 35:45 Victor 33:20 Sharen 54:00 Louie 37:58 Sean 45:12 Sarah 44:12 Vicki 46:43 Cynthia 38:36...
by rmartinez | May 12, 2017 | WOD Archive, workout of the day
“Murph” Monday, May 29 @ 10 AM Food AFTER. Please RSVP C.- Strict press 5-4-3-2-1-1-1 at 35 past the hour 2 rounds 1 minute of: Box Jumps Burpees Pullups GHD situps Row Ball slams Wall balls Double unders Kb swings Airdyne Hammer Sled sprint Luke No-No Vicki Bob Steph Jessica Rosa Cynthia Susan Cristy Teresa Cisco Herman Susan Abdel Maria...
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