by rmartinez | Jul 4, 2017 | Uncategorized, WOD Archive, workout of the day
2018 $10K Challenge Ask for details Clean Deadlift – 100%x7x2, 100%x5x3 at 40 past the hour 10-1 Pull up- T2B Combo or C2B pull ups 1-10 Over head walking lunges, prison rules (25/45) N.- “Angie” For Time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Times: JMac 21:11 Rosa 16:40 Teresa 12:21 Karen J 17:15 Carmen 17:08 John 16:21 GMan 14:51 Razor 16:43 Steph 17:31 Stacey 19:51 Miriam 22:37 complex Ozzy 15:00 complex Sarah ? Joey 11:30 Jessica 11:17 Adriana 14:08 NZ 13:26 Raul 14:02 Cynthia 18:21 Luke 18:25 Victor 16:39 Herman 17:50 Abdel 21:39 Maria 10:09 Breauna 20:10 Monica 13:12 Cisco ? Sundays Will 3+25 “Angie” KK 27:34 FIREWORKS” CQ/Bob 31:46 Other Ashley Juarez...
by rmartinez | Apr 26, 2017 | Uncategorized, WOD Archive, workout of the day
Back Squats 6 sets of 6 @ 80% 1 mile run (Wear an 8/20 pound vest if you can) Alternate Workout 3 Rounds of: 400 Meter Run 15 Deadlifts (155/225) 50 Double unders/150 singles T.-In teams of 2 100 KB Swings (16/24) 90 Knees-to-elbows 80 Air Squats 70 Push-ups 70 Pull-ups 80 Walking Lunges 90 Sit-ups 100 Russian KB Swings (16/24) Only one athlete can be working at a time. Times: Steph 17:38 rx Will 19:07 Shane 19:07 m’Olga 19:30 Karen 20:30 Aaron mile Kris 21:19 rx Karen J 17:15 Miriam 16:28 rx Evelyn 15:42 Rosa 23:49 rx Carmen 18:40 Cristy 9:40 mile Roberto 11:42 mile (v) Bull 9:40 mile (v) Razor 12:28 mile Hank nft Sam 13:36 m Tamer 13:36 m Devon 29:12 rx Hollywood 18:56 rx CQ 21:16 rx John 21:19 rx Matt 19:44 Ashley 17:56 m Sean 13:12 rx Logan 18:26 Nathan 17:00 Jonathan 17:00 T2 17:59 Cynthia 15:07 Adriana 18:14 rx Susana 14:00 rx Carolina 20:20 Yessy 19:33 Coates 23:40 rx Chris R 19:21 rx Victor? Crystal? Maria? Other Jordan Guru Will...
by rmartinez | Apr 2, 2017 | Uncategorized, WOD Archive, workout of the day
Nutritional Challenge Starts Today. Still time to sign up! Good luck to those participating. C.- Bench press 70%x6, 75%x5, 80%x3x2 AMRAP in 10 minutes of: 10 ring pushups 16 front rack walking lunges, total (65/95) T.- In teams of 2 AMRAP 30 Minutes 3 Handstand Push-ups 9 Pull-ups 18 Box Jumps (20/24) One athlete will run 800 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. Rounds Hank 4 Chris R 3+10 Kurtis 4+10 rx 3Dee 6 C-Note 3+17 Will 4+16 rx Miriam 4+21 rx Ana 6+12 Karen J 4+18 Kris 5+4 rx Alberto 5+2 Razor 4+17 rx Roberto 5 rx Cristy 6 rx Jordan 6+5 rx Juarez 4+21 rx John 3+14 rx Stacey 4+13 rx Mauricio 4+18 rx CQ 4+8 rx Yessi 4+4 Rosa 5 Teresa 3+6 Gabriel 4+14 Jessi 6+10 rx Herman 3+17 rx Susan 3+10 Rob 6+17 Luke 3+21 Victor 5 rx Sean 6+10 rx Meg 4 Sarah 3+10 Adriana 4+15 Abdel 3 Crystal 3+12 Team Juarez/Stacey 7+15 Other Guru...
by rmartinez | Mar 19, 2017 | Uncategorized, WOD Archive, workout of the day
Schedule ALERT Saturday, March 25th Open gym only We have two teams competing in South Aurora CrossFit Power Snatch 6 sets of 2 @ 70-75% (% of power snatch) Please do 5 barbell roll outs after each set at 40 past the hour: 5 rounds of: 200 meter run 20 ball slams (20/30) 20 double unders/ 60 singles F.- Take 15-20 minutes to find a new back squats T.- 3 rounds of: 10 tire flips 400 meter run Partners will flip the tire back and forth, and then run together N.- Death by pullups Times: 3Dee 16:21 Will 17:40 Martha 16:49 Susana 16:49 Chris H 16:19 Razor 18:43 Annie 17:49 Alberto 17:28 Roberto 14:37 Hollywood 17:13 Caileigh nft Sean 11:11 Victor 12:27 Luke 15:40 Jess 13:33 Adriana 13:44 Simon 13:30 Rosa 18:28 Gabriel nfr Yessy 19:24 Herman 15:30 Chris R 16:47 CQ 18:02 Tere 20:24 Angie 14:20 Coates 15:32 Team CQ Sean Other Ashley Susan Guru Victor Ninja...
by rmartinez | Mar 16, 2017 | Uncategorized, WOD Archive, workout of the day
Schedule ALERT 4 and 5 pm will open gym 6 and 7 pm classes as scheduled “17.4” Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target T.- In teams of 2 AMRAP 20 Minutes 20 KB Swings (16/24) 20 Toes-to-bars 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. Reps: C-Note 165 Chris R 175 3Dee 150 Will 146 Victor 170 Melissa 173 Chris H 113 Miriam 139 rx Martha 121 rx Gabriel 132 Rosa 150 Bull 171 rx Jordan 165 rx Luke 165 rx Jessica 165 rx Rochelle 136 Satah 161 Coates nft Sean Angie Crystal Tere Guru Susan Ashley...
by rmartinez | Jan 29, 2017 | Uncategorized, WOD Archive, workout of the day
C.- Front Squat 60% X6x2; 65%x4, 70% x3x2 at 40 past the hour 3 rounds of: 20 box jumps (20/24) 20 ghd situps 20 calorie row 20 pullups F.- Day 24 3-Position Snatch – 78%x1x5 Snatch Pull – 98%x4x5 Snatch Push Press – 81%x5x5 Good Morning – 30%x6x3 (% of Back Squat) T/N.- In teams of 2 AMRAP 30 Minutes 20 Burpee Pull-ups 50 Meter Bear Crawl 20 Thrusters (45# / 35#) Only one athlete can be working at a time. Times: Will 28:31 16 Kurtis 26:10 12 C-Note 27:22 8 3Dee 27:27 8 Alissa 29:08 16 Melissa 20:19 m Steph 28:04 16 Razor 28:28 16 Rosa 25:40 12 Penny 27:03 20lbs Gris 23:47 8 Csott 22:46 20 Gabe 20:48 24 Mauricio 29:24 24 Juarez 32:57 24 Angie 22:06 8 Mia 21:01 24 Victor 22:57 20 Adriana 23:30 12 Tere 26:39 as Nico 24:05 12 Luis 23:30 12 Coates 27:10 16 Ian 24:05 10lbs F Ashley Jordan...
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