by jboaz | Jun 19, 2015 | WOD Archive
4×10 Bent Over Row Rest 4 Minutes 3 Rds For Time: 10 OHS (65/95) 15 Front Squats (65/95) 30 Double Unders Warm Up: 60 Double Unders Hip and Shoulder Mobility Times: McC 9:11 Sarah 9:00 sc Susan 11:21 sc Herman 9:40 sc Jessi 11:48 sc Emily 9:50 sc JMac 8:50 sc Alissa 10:14 Gordon 8:09 Barbell: Vicki KK Intro: Dani...
by jboaz | May 30, 2015 | WOD Archive
“Michael (Hammer) Bordelon” 5 Rounds For Time: 5 Power Cleans (95/135) 10 Front Squats (95/135) 5 Push jerk (95/135) 20 Pushups Rest 90 seconds between each rounda Warm Up: Run 500 Meters Stretch and Mobility Times: Taylor 17:02 (135) Cait 17:07 (55) Vicki 14:45 (55) Danielle 18:18 (55) Herman 23:03 (95) Ramone 20:25 (95) Alissa 16:00 (85) Tyler 19:00 (75) Otter 20:55 (135) Des 20:51 (65) Juarez 21:21 (95) Maiya 18:49 (95) Emily 20:34 (35) Sean 17:00 (95) Kellyn 8:40...
by jboaz | Jan 14, 2015 | WOD Archive
EMOM for 20 minutes Even Minutes: 1 Bear Complex (105/155) Odd Minutes: Novice-10 Horizontal Ring Rows, Intermediate-3 Strict Pullups, Expert-2 Ring Muscle Ups Warm Up: 1000 M Row Ankle mobility with the band Side lunge with 3 points of contact 3×3 Bear Complex warm up Pullup warm up Karen (55+/rr) Maiya (105/pu+) Kristen (45/rr) Guru (mod) Juarez (125/pu) Bull (mod) Sebastian (115/pu) Bo (105/pu) Chris (155/pu) Han (55/rr) Ruth (65/rr) Stacey (65/pu/rr) Jennifer (55/rr) Jeff (155/mu) CQ (85/rr) Yess (65/rr) McC (125+/pu) Andy (95/pu) Susan (45/rr) Herman (65/pu/rr) Kevin (155/pu) Wednesdays: Jackie 9:32 “Amanda” Anthony 9:38 Intro: Jake 4 Cat 2+3 Rochelle 3+39 Rochelle McC 4+4 Colby 3+39 Kit Kat 4 Strength: Hunter Shaira...
by jboaz | Jan 4, 2015 | WOD Archive
For Time: 10 to 1-Box Jumps 1 to 10-Power Cleans (95/135) Warm up: 500 M Row 3×25 Pull Overs Old Stretch Shoulder, ankle, and hip mobility WOD Specific Warm Up 3×5 Power clean (light to workout weight) Sarena 14:21 (75) Maiya 12:29 (105) Hunter 14:20 (135) Roberto 11:04 (135/ step ups) JMac 13:25 (75) Stacey 12:25 (95/ step ups) Guru 10:48 (mod) Shannon 13:23 (85) Juarez 13:57 (115) Cristy 10:42 (65) Colton nft (mod) Jimmy 14:55 (135) Bo 13:21 (105/24in) D 14:03 (75) Andy 13:40 (95) Des 13:11 (95) McC 11:48 (115) Chris 11:07 (135) Jennifer 11:30 (55) Yess 15:19 (75) CQ 15:58 (95) Kristen 12:40 (mod) Shae 12:40 (mod) Jacque 6:23 (mod) Susan 11:59 (mod) Herman 13:14 (mod) Intro: Colby 3:35...
by jboaz | Oct 20, 2014 | WOD Archive
For Quality 30 Bear Complex (75/115) Warm Up: 1000 M Row at 10 damper Stretch: Old Stretch 3 Rounds of the Bear Complex-start light and work up in weight Dessert: 2 Rounds: 2 min plank hold, front Rest 1 min 1 min right side, 1 minute left side Karen (50) Hope (55) Lydia (45) Juarez (95) Lindsay (55) Tracy (25) Cristy+1 (55) Analisa (80) T2 (95) Mensch (135) Bo (85/95) Jimmy 155 Stacey (75) Shaira (75) Sean (105) Gordon (95) Brook (75) D (55) Anthony (155+) Roberto (115) Keila (65) Des (75) Chris (115) CQ (75) Mondays: Abby Extra: JMac...
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