by rmartinez | Feb 18, 2018 | WOD Archive, workout of the day
Burpee Challenge: 50/51 Warm Up: Coach’s Choice + 11 Wall Balls C.- AMRAP in 2 minutes of: 2-4 Muscle Ups 8 Deadlifts (155/225) Rest 3 minutes AMRAP in 2 minutes of: 4 Power Cleans (135/185) 8 Chest to Bar Pull Ups Rest 3 minutes AMRAP in 2 minutes of: 4 Front Squats (105/155,from the floor) 8 Toes to Bar Rest 3 minutes AMRAP in 2 minutes of: 4 Power Snatches (95/135) 20 Double Unders Rest 3 minutes, and then REPEAT Rest 3 minutes 400 Meter plate carry, Bear Hug (25/45 WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. N.- For time: 500 meter row 50 Burpees 500 meter...
by rmartinez | Feb 17, 2018 | WOD Archive, workout of the day
T 5 rounds of: 100 meter sprint 10 squat clean thrusters, aka clusters (75/115) 15 kettlebell swings (16/24 100-meter sprint Rest 2 minutes after each round Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death. He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings. He is survived by his wife, Jurley; and children, Elijah, Laura Bella and...
by rmartinez | Feb 16, 2018 | WOD Archive, workout of the day
Burpee Challenge: 48/53 Warm up: Coach’s Choice + 13 wall balls C.-“Fight Gone Bad” Style 3 rounds of: 1 minute Box Jump Overs 1 minute Ball Slams (20/30) 1 minute GHD Sit Ups 1 minute Wall Balls (14/20) 1 minute Row for Calories 1 minute Rest * Score is total...
by rmartinez | Feb 15, 2018 | WOD Archive, workout of the day
Schedule ALERT 9am: Open Gym ran by Vicki Burpee Challenge 47/54 Warm up: Coach’s Choice + 14 wall balls C.- 3 Rounds NFT of: 7 Glute Ham Raise 30-45 second Hand stand hold at 40 past the hour AMRAP in 18 minutes of: 10 Burpees 10 Front Squats (105/155) 10 Toes to Bar N.- EMOM 5 laps inside the gym of: Walking lunges *Do 10 push ups EMOM until the 5 laps are complete. The workout begins with 10 push...
by rmartinez | Feb 14, 2018 | WOD Archive, workout of the day
Burpee Challenge: 46/55 Warm up: Coach’s Choice + 14 wall balls C.- Every 2 minutes, for 20 minutes (10 sets): 2 Clean Lift-Offs + Power Clean Build over the course of the 10 sets to something heavy. A Clean Lift-Off (aka clean deadlift), is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2 seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean. at 40 past the hour For time: Row 1000 Meters 60 Walking Lunges, total with Kettlebell Farmer’s Carry (16/24) 120 Double Unders N.- 5 rounds of: 5 Glute ham raise 10 Burpees 15 jumping...
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