by jboaz | Jul 31, 2014 | WOD Archive
CrossFit and Ninja WOD: For Time Run 1 mile-must be completed in less than 8:45 (Penalty=50 Wall Balls) For athletes that typically run a mile less than 7 minutes (Anthony, McC, etc), you will need to complete the task in less than 6:30. Rest 4 Minutes then 3 Rounds NFT 2 Rope Climbs or 3 Bar MU or 3 Ring MU (Scaled 10 C2B PU) 20 Ball Slams 40 Weighted lunges (plate overhead) Warm Up: 200 M Run Stretch: Old Stretch Anthony 6:34 Brett 7:10 Tracy 9:38 KK 8:14 (row) Smiley 6:41 Dave 6:35 Otter 8:26 Yess 9:24 Utah 7:51 Chiri 7:53 Des 8:12 Intro: Amber 8+15 Lindsey 8+15 Thursdays: JMac O-lift Nate Other: Dan...
by jboaz | Jul 30, 2014 | WOD Archive
For Quality 3 Rounds Thrusters (Rd1: 10 Reps, 65lbs/95; Rd2: 8 Reps 75lbs/105, Rd3: 6 Reps 85lbs/125) 1 minute plank hold with plate then 3 Rounds Squat Snatch (Rd1: 8 Reps, 65lbs/95; Rd2: 6 Reps, 75lbs/105; Rd3: 4 Reps 85lbs/125) 20 Double Unders then 1000 M Row (you must perform the row in under 4:30; penalty=12 Man Makers Warm Up: 500 M Row 50 DU Stretch: Old Stretch 3×5 Thrusters, Squat Snatch Anthony Smiley Brian Andy Abel Timmy Dan Analisa George Otter Gerold Shannon KK Trevor Alan Jessica Ruth Jim Sophie Stacy Intro: Amber...
by rmartinez | Jul 29, 2014 | WOD Archive
AMRAP in 12 minutes of: 8 hand release pushups 10 wall burpees 8 jumping or strict pullups Ninja: AMRAP in 15 minutes of: 8 hand release pushups 10 wall burpees 8 jumping pullups 10 goblet squats Warm Up: 500 meter row 400 meter run Stretch: 3 rounds of: 5 primal pull throughs 5 ring rows 6 spider man pushups 6 turkish get ups Brian 4+10 Andy 6+16 Smiley 6+23 Kevin 5+24 JMac 6+2 Analisa 5+5 Dan 4+21 Hunter 6+9 Tracy 4+11 Chiri 5+9 Salena 3+13 Jess 5+6 Abby 5+15 Laura 4 Jennifer 4+9 Ninja: Des 5+11 Han 5+9 D 5+8 Intro: Lindsey 10+11 Brook 10+1...
by jboaz | Jul 28, 2014 | WOD Archive
6 Rounds for time: 5 Power Cleans (95/135) 15 Wall Balls (14/20) Warm Up: 3 Rounds 50 Jump Rope Singles 10 Up Downs Stretch: 3 Rounds 10 triplanar hip extension each leg with arm over and hip rotation 10 Russion KB Swings 3 Position Clean-start light and work up 5 Wall Balls-start light and work up Karen 16:16 (mod) Andy 16:04 (65/10) Smiley 10:15 (135/20) Brian 11:18 (115/14) Roberto 10:04 (mod) JMac 14:00 (65/10) Sean 9:00 (135/20) Abel 13:29 (135/20) Utah 9:54 (135/20) Chiri 7:39 (95/14) Sophie 10:19 (85/8) Javi 10:35 (135/20) Otter 13:16 (135/20) Tracy 9:04 (mod) Dave 10:49 (mod) Stacey 13:34 (95/12) Alan 11:17 (135/20) Yess 14:07 (55/10) Dani 13:29 (75/ 12) Hunter 12:43 (135/20) Jim 15:39 (135/20) Des 17:41 (85/12) Nicole 16:19 (65/10) McC 9:24 (125/20) Intro:...
by rmartinez | Jul 28, 2014 | Uncategorized
Starting Monday, July 28 2014, our Kid’s Corner program will be held only on Wednesdays at 7 p.m., and Saturdays at 11 am. If you have any questions, feel free to call Jennifer 719-775-1017 or Roberto 720-231-7834 Thank you. ...
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