Home » Posts tagged "Gustavo Marquez"

WheelWOd of December 12/16

Today’s WheelWOd is…. Seated Rx (Scaled) 40/30 cal ski 20 Sh.press 25/75 (15/45) 30/23 cal ski 15 Sh. Press 35/95 (25/55) 20/14 cal Ski 10 Sh. Press 45/115 ( 35/65) 10/7 cal Ski 5 Sh. Press 50/135 (35/70) . Standing Rx (Scaled) 40/30 cal ski 20 Push press 35/75 (25/55) 30/23 cal ski 15 Push […]

WheelWOD of October 14/16

Back to the Grind! Well after the 3 weeks of the WZA challenge and hundreds of videos reviewed its great to be back to what we do best.. programming for the #Wheelwodnation So with out  further wait… Here we Go! SEATED FOCUS: Adapted from CrossFit.com Sh. Press 2-2-2-2-2 BUILDING TO A HEAVY 2 . WOD: […]

WheelWOD of July 29/16

Today’s WheelWOD is as follows: Finishing off the week with a Bang! This will be a merciless workout.   FOCUS:  SH.PRESS 5@50% 3@60% 2@70% 1@75% AMRAP@80%. . WOD: 3 MIN AMRAP 3 CLEAN 95/65 3 SH.PRESS 95/65 3 BEHIND HEAD SH. PRESS 95 65 rest 3 mins 3 MIN AMRAP RING DIPS rest 3 mins […]

WheelWOD of June 6/16

Summer is Here!! Unless it’s winter where you are 😉 CARDIO: 2 x 1000m Row or Ski . WOD: 7 RFT 7 cal arms only Assault Bike or Air-dyne 5 Cleans 85/45 3 Chest 2 bar 100m Sprint . CASH OUT: 5-4-3-2-1 Strict full hang Pull Ups DB shoulder Press Enjoy Stouty  

WheelWOD OF FEB 22/16

OPEN DETAILS WILL BE IN YOUR EMAIL INBOX TOMORROW STRENGTH: HANG CLEANS (FROM BOXES) 3-3-3-3-3 % – 65-70-75-80-85 . WOD: FOR TIME: 21 DB SH. PRESS 35/20 400M ROLL 18 DBSH. PRESS 35/20 400M ROLL 15SH. PRESS 35/20 400M ROLL . CASH OUT: 100 SIT UPS OR RUSSIAN TWISTS   GET OPEN READY!! .

WHEELWOD OF FEB 17/16

STRENGTH: KB FLOOR PRESS 5X7 . WOD: 21-15-9 CHAIR RAISES BENCH PRESS 135/95 . CASH OUT: RUSSIAN TWIST 5X20 (10 rep side)

WheelWOD OF FEB 3/16

IT’s FRANNNN!!!!!!   This wod keeps me up at night when it shows it ugly face. STRENGTH:  10 Min EMOM 2 Hang Snatch Pull 1 Hang Power Snatch . WOD: FRAN Thats right… its FRAN!!!!!!!!!! 21-15-9 (10 Min Cap) Sh.Press  75/55 Pull Up . CASHOUT: Banded Tricep Ext 3×20 Have fun Goal should be sub 5 […]

WheelWOD OF FEB 2/16

The Open Registration Will be ready Wednesday STRENGTH: Bench Press 10 mins to Find 5RM then Drop to 90% of 5RM 3×5 . WOD:”Clever” 20 Min AMRAP 5 RFT 7 HPC 75/55 5 Floor 2 Chair Transfer Finish the rest  of time with: AMRAP of Cindy 5 Pull up 10 Push up 15 Back ext […]

WheelWOD OF FEB 1/26

We are experiencing some technical difficulties WheelWOD OPEN registration will be up and running soon this week.   WOD 1: 3RDS (15 Min Cap) 20 KB Single Arm Row 16/8 20 kB Snatch Alt 20 KB Swing Alt REST 5 Mins . WOD 2: “Wagner” BIG CLEAN COMPLEX Every 90 seconds complete the following complex […]

WheelWOD OF JAN 29/16

WHEELWOD open registration this weekend ON WHEELWOD.COM WOD: OPEN WOD 11.1 10 MIN AMRAP 30 BATTLE ROPES 15 POWER SNATCH Rx 65/35 . CASHOUT: 7 MIN EMOM SPRINT 50M   ENJOY YOUR WEEKEND STOUTY