tag:blogger.com,1999:blog-47441634902314919892024-03-13T17:02:43.519-04:00DAILY WOD'SJOSE LUBRANO / MACHO BARRIOShttp://www.blogger.com/profile/00934494596664900202noreply@blogger.comBlogger1322125tag:blogger.com,1999:blog-4744163490231491989.post-66084803935662053652013-03-07T22:30:00.005-05:002013-03-07T22:30:56.687-05:00MARCH 8, 2013STRENGTH:<br />
Bulgarian Split Back Squats <br />
5.5.5.5.5<br />
WOD:<br />
7 Lowers from Inverted Hangs <br />
(keeping straight arms and body)<br />
15 Plate Pushups<br />
5RFT<br />
<br />
**Wod Demo on CF Mainsite 1-10-13** JOSE LUBRANO / MACHO BARRIOShttp://www.blogger.com/profile/00934494596664900202noreply@blogger.com0tag:blogger.com,1999:blog-4744163490231491989.post-12539225810775030802013-03-05T23:20:00.001-05:002013-03-05T23:20:30.754-05:00MARCH 6, 2013STRENGTH:<br />
Snatch Balance <br />
5.5.5.5.5<br />
WOD:<br />
12 KBS 50/35<br />
24 Pullups<br />
12 WBS 20/14<br />
200m Sprint<br />
15min AMRAPJOSE LUBRANO / MACHO BARRIOShttp://www.blogger.com/profile/00934494596664900202noreply@blogger.com0tag:blogger.com,1999:blog-4744163490231491989.post-50485553957796104232013-03-05T07:58:00.002-05:002013-03-05T07:58:45.446-05:00MARCH 5, 2013SKILL:<br />
KBS<br />
WOD:<br />
2 HSPU<br />
6 Thrusters 115/85<br />
18 WBS 20/14<br />
54 Dbl Unders<br />
5RFT:JOSE LUBRANO / MACHO BARRIOShttp://www.blogger.com/profile/00934494596664900202noreply@blogger.com0tag:blogger.com,1999:blog-4744163490231491989.post-44092914046010277392013-03-03T23:25:00.004-05:002013-03-03T23:25:35.259-05:00MARCH 4, 2013STRENGTH:<br />
DEADLIFT<br />
5.5.5.5.5<br />
WOD:<br />
“BURPEE WHAT!?”<br />
5 BURPEE BOX JUMPS 24/20<br />
5 BURPEE PULLUPS*<br />
10 RFT<br />
*pullups must start full ext at bottom<br />
*20 min capJOSE LUBRANO / MACHO BARRIOShttp://www.blogger.com/profile/00934494596664900202noreply@blogger.com0tag:blogger.com,1999:blog-4744163490231491989.post-55788951002383256842013-02-27T21:58:00.001-05:002013-02-27T21:58:20.439-05:00FEBRUARY 28, 2013SKILL:<br />
Box Jumps<br />
WOD:<br />
“Deck of Cards”<br />
♣=KBS 50/35<br />
♦=Ball Slam 20/15<br />
♥=Box Jumps 24/20<br />
♠=T2B<br />
Aces=400m Run<br />
Face cards=10 reps<br />
#’ed cards=valueJOSE LUBRANO / MACHO BARRIOShttp://www.blogger.com/profile/00934494596664900202noreply@blogger.com0tag:blogger.com,1999:blog-4744163490231491989.post-34040997777748301452013-02-26T23:03:00.001-05:002013-02-26T23:03:48.839-05:00FEBRUARY 27, 2013STRENGTH:<br />
FRONT SQUAT<br />
1.1.1.1.1<br />
WOD:<br />
40 DBL UNDER
<br />
20 HR PUSH UPS<br />
10 BACK SQUAT 135/95<br />
5 RDS FOR TIMEJOSE LUBRANO / MACHO BARRIOShttp://www.blogger.com/profile/00934494596664900202noreply@blogger.com0tag:blogger.com,1999:blog-4744163490231491989.post-31843991050055512262013-02-25T23:46:00.002-05:002013-02-25T23:46:34.719-05:00FEBRUARY 26,, 2013SKILL:<br />
Skin the Cat<br />
WOD:<br />
“Olympic Total”<br />
Snatch <br />
1.1.1<br />
Clean & Jerk <br />
1.1.1JOSE LUBRANO / MACHO BARRIOShttp://www.blogger.com/profile/00934494596664900202noreply@blogger.com0tag:blogger.com,1999:blog-4744163490231491989.post-2225542466112349942013-02-24T21:03:00.000-05:002013-02-24T21:03:16.282-05:00FEBRUARY 25, 2013STRENGTH:<br />
THRUSTERS<br />
1.1.1.1.1<br />
WOD:<br />
100M SPRINT<br />
20 BURPEES<br />
100M SPRINT<br />
20 SITUPS<br />
100M SPRINT<br />
20 PISTOL
<br />
100M SPRINT<br />
20 WALL BALL<br />
15 MIN AMRAPJOSE LUBRANO / MACHO BARRIOShttp://www.blogger.com/profile/00934494596664900202noreply@blogger.com0tag:blogger.com,1999:blog-4744163490231491989.post-50198402870280334522013-02-21T23:48:00.003-05:002013-02-21T23:48:32.949-05:00FEBRUARY 22, 2013STRENGTH:<br />
Push Press<br />
3.3.3.3.3<br />
WOD:<br />
Your Choice:<br />
“GRACE”<br />
30 C&J 135/95
<br />
OR<br />
“ISABELLE”<br />
30 Snatches 135/95JOSE LUBRANO / MACHO BARRIOShttp://www.blogger.com/profile/00934494596664900202noreply@blogger.com0tag:blogger.com,1999:blog-4744163490231491989.post-56768626688646807802013-02-20T22:45:00.000-05:002013-02-20T22:45:06.225-05:00FEBRUARY 21, 2013SKILL:<br />
Rope Climb<br />
WOD:<br />
2012 GAME CHIPPER<br />
10 OHS 155/105<br />
10 BOX JUMP OVER 24/20<br />
10 THRUSTERS 135/95<br />
10 POWER CLEANS 205/125<br />
10 T2B
10 BURPEE MU<br />
10 T2B
<br />
10 POWER CLEANS 205/125
<br />
10 THRUSTERS 135/95
<br />
10 BOX JUMP OVER 24/20<br />
10 OHS 155/105JOSE LUBRANO / MACHO BARRIOShttp://www.blogger.com/profile/00934494596664900202noreply@blogger.com0tag:blogger.com,1999:blog-4744163490231491989.post-56520982194303450662013-02-20T00:20:00.003-05:002013-02-20T00:20:47.751-05:00FEBRUARY 20, 2012<br />
STRENGTH:<br />
Front Squats (5x3)<br />
WOD:<br />
“DT”<br />
5rds <br />
12 Deadlifts <br />
9 HPC <br />
6 Push Jerks <br />
<br />
Rx: 155/115<br />
*same weight used for all mvmts*<br />
JOSE LUBRANO / MACHO BARRIOShttp://www.blogger.com/profile/00934494596664900202noreply@blogger.com0tag:blogger.com,1999:blog-4744163490231491989.post-73715441966739351602013-02-18T22:13:00.002-05:002013-02-18T22:13:07.612-05:00FEBRUARY 19, 2013SKILL:<br />
Front Lever<br />
WOD:<br />
For Jimmy’s BD:<br />
“Angie with a Run”<br />
100 Pullups<br />
100 Pushups<br />
100 Situps<br />
100 Squats<br />
*400m run after each exercises<br />
<br />
(45 min cap)JOSE LUBRANO / MACHO BARRIOShttp://www.blogger.com/profile/00934494596664900202noreply@blogger.com0tag:blogger.com,1999:blog-4744163490231491989.post-4771636185457665062013-02-17T22:12:00.001-05:002013-02-17T22:12:29.221-05:00FEBRUARY 18, 2013STRENGTH:<br />
Thrusters (5x3)<br />
WOD:<br />
5 rds<br />
5 KB THRUSTER RT 50/35<br />
5 KB SWINGS 50/35
<br />
5 KB THRUSTER LT 50/35 <br />
5 KB SNATCH RT 50/35<br />
5 KB SWINGS 50/35<br />
5 KB SNATCH LT 50/35 JOSE LUBRANO / MACHO BARRIOShttp://www.blogger.com/profile/00934494596664900202noreply@blogger.com0tag:blogger.com,1999:blog-4744163490231491989.post-6611880783170158282013-02-14T21:00:00.001-05:002013-02-14T21:00:18.277-05:00FEBRUARY 15, 2013STRENGTH:<br />
Push Press <br />
5.5.5.5.5<br />
WOD:<br />
100M SPRINT X2 NO BAND <br />
1MIN REC BETWEEN<br />
80M BAND SPRINT X 2 <br />
45SEC REC BETWEEN<br />
60M BAND SPRINT X 2 <br />
45SEC REC BETWEEN<br />
40M BAND SPRINT X 4 <br />
30SEC REC BETWEEN<br />
20M BAND SPRINT X 4 <br />
30SEC REC BETWEEN<br />
100M SPRINT X2 NO BAND <br />
1MIN REC BETWEENJOSE LUBRANO / MACHO BARRIOShttp://www.blogger.com/profile/00934494596664900202noreply@blogger.com0tag:blogger.com,1999:blog-4744163490231491989.post-54981537456331818682013-02-14T14:30:00.001-05:002013-02-14T14:30:27.287-05:00FEBRUARY 14 ,2013SKILL:<br />
Double Unders<br />
WOD:<br />
“The Chief”<br />
3 HPC 135/95<br />
6 Pushups<br />
9 Squats<br />
5rds<br />
3min Amrap <br />
1min rest bet rdsJOSE LUBRANO / MACHO BARRIOShttp://www.blogger.com/profile/00934494596664900202noreply@blogger.com0tag:blogger.com,1999:blog-4744163490231491989.post-31947869960304211982013-02-12T20:45:00.001-05:002013-02-12T20:49:08.992-05:00FEBRUARY 13, 2013STRENGTH:<br />
FRONT SQUATS<br />
5.5.5.5.5 <br />
WOD:<br />
1 ROPE CLIMB<br />
15 SIT UPS<br />
5 HSPU<br />
10MIN AMRAPJOSE LUBRANO / MACHO BARRIOShttp://www.blogger.com/profile/00934494596664900202noreply@blogger.com0tag:blogger.com,1999:blog-4744163490231491989.post-90273038356828823462013-02-11T22:49:00.000-05:002013-02-11T22:49:26.022-05:00FEBRUARY 12, 2013SKILL:<br />
Inverted Hang<br />
WOD:<br />
“Small”<br />
Row 1000 meters*<br />
50 Burpees<br />
50 Box jumps, 24/20<br />
Run 800 meters<br />
*Sub 100 SDHP for 1000k row. (50/35 KBS)<br />
3rds for time<br />
(45 min cap)JOSE LUBRANO / MACHO BARRIOShttp://www.blogger.com/profile/00934494596664900202noreply@blogger.com0tag:blogger.com,1999:blog-4744163490231491989.post-5076043742405297492013-02-11T12:05:00.004-05:002013-02-11T12:05:52.496-05:00FEBRUARY 11, 2013STRENGTH<br />
THRUSTERS <br />
5.5.5.5.5<br />
<br />
WOD<br />
WALLBALL 20/16<br />
DBL UNDERS<br />
50. 40. 30. 20. 10<br />
200M SPRINT BETWEEN EACH ROUND<br />
JOSE LUBRANO / MACHO BARRIOShttp://www.blogger.com/profile/00934494596664900202noreply@blogger.com0tag:blogger.com,1999:blog-4744163490231491989.post-68384102716455585272013-02-06T22:38:00.002-05:002013-02-06T22:38:27.475-05:00FEBRUARY 7, 2013SKILL:<br />
Freestand HS<br />
WOD:<br />
“LUMBERJACK 20”<br />
20 DESDLIFTS 275/185<br />
400M RUN<br />
20 KB SWINGS 70/50<br />
400M RUN<br />
20 OHS 115/75 <br />
400M RUN<br />
20 BURPEES<br />
400M RUN<br />
20 C2B PULL UPS<br />
400M RUN<br />
20 BOX JUMPS 24/20 <br />
400M RUN<br />
20 DB SQUAT CLEANS 45/30 <br />
400M RUNJOSE LUBRANO / MACHO BARRIOShttp://www.blogger.com/profile/00934494596664900202noreply@blogger.com0tag:blogger.com,1999:blog-4744163490231491989.post-86941359413069167982013-02-06T00:02:00.001-05:002013-02-06T00:02:07.306-05:00FEBRUARY 6, 2013STRENGTH:<br />
Clean Pulls (5x1)<br />
WOD:<br />
EMOM 16mins<br />
Even: 3 PC (185/125)<br />
Odd: 25 DUs* *sub max singles JOSE LUBRANO / MACHO BARRIOShttp://www.blogger.com/profile/00934494596664900202noreply@blogger.com0tag:blogger.com,1999:blog-4744163490231491989.post-37889427339722393192013-02-04T20:07:00.003-05:002013-02-04T20:50:43.636-05:00FEBRUARY 5, 2013Skill<br />
Med ball cleans<br />
<br />
WOD:<br />
CrossFit Total 2 <br />
Clean 1-1-1 <br />
Bench Press 1-1-1 <br />
Over Head Squat 1-1-1 <br />
Score is the sum of the highest lift for each exercise.JOSE LUBRANO / MACHO BARRIOShttp://www.blogger.com/profile/00934494596664900202noreply@blogger.com0tag:blogger.com,1999:blog-4744163490231491989.post-42214110010184486232013-02-03T23:06:00.001-05:002013-02-03T23:06:12.313-05:00FEBRUARY 4, 2013STRENGTH:<br />
SNATCH<br />
1.1.1.1.1<br />
<br />
WOD:<br />
400M RUN<br />
10RDS OF CINDY<br />
400M RUN<br />
FOR TIME <br />
18MIN MAXJOSE LUBRANO / MACHO BARRIOShttp://www.blogger.com/profile/00934494596664900202noreply@blogger.com0tag:blogger.com,1999:blog-4744163490231491989.post-40782969993321120362013-01-31T22:23:00.005-05:002013-01-31T22:23:47.371-05:00FEBRUARY 1, 20132/01/13<br />
STRENGTH:<br />
CLEAN & JERK<br />
(5x3)<br />
WOD:<br />
8 WALL BALL 20/14<br />
8 T2B<br />
8 PUSH PRESS 115/75<br />
8 SPLIT SQUAT JUMPS<br />
16 MIN AMRAPJOSE LUBRANO / MACHO BARRIOShttp://www.blogger.com/profile/00934494596664900202noreply@blogger.com0tag:blogger.com,1999:blog-4744163490231491989.post-7672833021860312522013-01-30T21:06:00.002-05:002013-01-30T21:06:29.593-05:00JANUARY 31, 2013SKILL:<br />
HSPU (Ring HSPUs if proficient in HSPU)<br />
<br />
WOD:<br />
FLOOR PRESS 135/95<br />
BURPEE OVER THE BAR<br />
21-15-9JOSE LUBRANO / MACHO BARRIOShttp://www.blogger.com/profile/00934494596664900202noreply@blogger.com0tag:blogger.com,1999:blog-4744163490231491989.post-65583336824755281672013-01-30T00:01:00.001-05:002013-01-30T00:01:46.341-05:00JANUARY 30, 2013"EVA"<br />
800M RUN<br />
30 KB SWING 70/50<br />
30 PULL UPS<br />
5 RDS FOR TIME<br />
<br />
<br />
JOSE LUBRANO / MACHO BARRIOShttp://www.blogger.com/profile/00934494596664900202noreply@blogger.com0