by rmartinez | Dec 10, 2019 | WOD Archive, workout of the day
Santas helpers As a gym we need to see if we can help Santa get across Colorado to deliver presents. For 40 min we will all row or bike (or switch each round) Every 5 min, 1-2 people will go over the chimney (box jump over) Deliver presents ( move weight from one side to the other ) Then climb out of the chimney ( 1 rope climb) It will all make sense...
by rmartinez | Dec 9, 2019 | WOD Archive, workout of the day
A. 12 min AMRAP 10 c&j (115/ 85) or 50% 8 c&j (135/ 95) or 60% 6 c&j (155/105) or 70% 4 c&j (185/125) or 80% 2 c&j (225/155) or 90% In remaining time, max reps at (95/65) have all weights ready to add before clock starts B. Accumulate 6 min bar hang Every time you come down, ascending ladder of burpees starting at...
by rmartinez | Dec 8, 2019 | WOD Archive, workout of the day
Christmas Party on Friday!!! A. Bench press 5×5 @ 70-75% B. “Speed Dating “ 3 minutes work, 1 minute rest and switch partner Round 1:Burpees over parter. Switch after partner completes a burpee on each side of parter Round 2: Side by side partner wall balls. Alternate who throws the ball at the target Round 3: Partner box jumps Round 4: Walking plank pass with ball Round 5: 10 banded rotation with stability press. Round 6: Side by side Russian twists passing weight in the...
by rmartinez | Dec 7, 2019 | WOD Archive, workout of the day
“UNKNOWN HEROES” For Time21 Front Squats (95/65 lb)21 Pull-Ups21 Sumo Deadlifts (95/65 lb)21 Push-Ups21 Push Presses (95/65 lb)21 Wall Climbs21 Squat Cleans (95/65 lb)21 Burpees21 Curtis P’s* (95/65 lb)21 Toes-To-Bars21 Double-Unders21 Power Snatches (95/65 lb)21 Broad Jumps21 Wall Ball Shots (20/14 lb)21 Box Jumps (24/20 in)21 Calorie Row21 Overhead Squats (95/65 lb)21 Kettlebell Swings (53/35 lb)21 Kettlebell Snatches (53/35 lb)21 Kettlebell Taters** (53/35 lb)21 Thrusters (95/65 lb)Time Cap: 45 minutes *One “Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press. **One “Kettlebell Tater” (video demo) is a kettlebell swing into a front squat, in which the bell is flipped at the top of the swing and again at the top of the front...
by rmartinez | Dec 6, 2019 | WOD Archive, workout of the day
“Pearl Harbor” For Time: 78 DU 12 Pull Ups 7 Front Squats (105/145) 41 AMSU 12 Pull Ups 7 Power Cleans 41 AMSU 12 Pull Ups 7 G2OVH 41 AMSU 78 DU
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