10.31.13 Myers

WOD: Myers

Skill: Plyo Lunges / Double Tap Wall Ball

3 Rounds for time.
25 Pull Ups
50 Lunges
31 Sit Ups

Thanks to all that dressed up for Halloween!

Spice - 15:15
Oscar - 17:40
Fernando D. - 12:!7 Rx
Lindsay Z. - 16:18
Taylor F. - 15:21
Orlando - 17:26
Angela - 14:42
Ben - 14:33 Rx
Corretta - 10:44
Brandon - 13:24
Austin - 11:14
Jason P. - 10:50 Mod
Miles - 12:33 Rx
Cara - 14:44
Bob - 10:31 Mod
Tim - -- Mod
Michael - 12:58 
Tom D. - 11:17 Rx
Bernie - 10:18 Rx
Brenda - 10:37 
Heather - 10:15
Angie - 9:56
Patricia - 17:21
Sean O. - 10:05 Rx
Jaclyn - 10:17 Mod
Monike - 12:38
Jason T. - -- Mod
Marika - 11:41
Vanessa - 10:59
Jovany - 15:38
Roheet - 13:39 Rx
Elisa - 16:40
Danielle - 16:46
Tom S./Rich - 16:40 Rx
Subhi - 12:50
Nicole H. - 11:19
Danny - 9:17 Rx

10.30.13 Freddy

WOD: Freddy

Skill: Front Squats or Thrusters or OH Squats - 5,3,3,2,2,1,1

30 - 20 - 10
DB Snatches (35#/20#)
Push Ups (X-Fit)
Double Unders

Jump the weight to it's apex using your legs!  If we finish with a press or muscle the weight up we are not using enough legs!

Vanessa - 9:49 Rx
Tara - 10:18 Mod
Jeff - 7:37 Rx
Ben - 5:25 Rx
Taylor - 7:43 25#
Rich - 4:37 Rx
Cara - 10:45 15#
Jenn M. - 8:33 Mod
Eric Sr. - 11:30 Mod
Jennifer P. - 10:31 10#
Danny - 4:34 Rx
Jordan - 7:06 Rx
Lindsay Z. - 3:47 (1k Row)
Ben2 - 4:29 Rx (3:29 1k Row)
Joe - 5:07 30#
BC - 5:49 Rx
Heather - 5:42 15#
Tom D. - 6:18 Rx
Sean O. - 5:44 Rx
Brenda - 8:47 20#
Stephanie - 7:27 15#
Jason G. - 10:44 Rx
Jaclyn - 6:27 15#
Bob - -- Mod
Kenia - 9:10 15#
Jorge - 6:55 10#
Angel - 6:15 15#
Chris M. - 8:34 30#
Monike - 8:11 15#
Tyler - 9:43 30#
Nicole H. - 6:09 Rx
Tim - 7:52 Rx
Michael R. - 10:27 10#
Jessica - 9:14 Mod
Ronak - 7:34 20#
Danielle - 9:36 Rx
Miles - 7:51 Rx
Subhi - 11:06 30#
Rosie - 9:26 Rx
Drew - 10:02 30#
Nick Z. - 7:50 Rx
Joe P. - 10:16 30#
Taylor2 - 8:25 35#

10.29.13 Lobo

WOD: Lobo

Skill: 1000m Row for time

14 Min AMRAP
8 Pull Ups
12 Box Dips
8 KB Swings (1.5p/1p)
12 Hollow Rocks

Try not to break at the hip during the hollow rock!  Stay real rigid by keeping the abs tight and the glutes squeezed! Keep your heels and feet off the ground!

Taylor - 248 (Reps) 20kg  4:01 (1000m)
Orlando - 255 16kg  3:51
Regina - 206 8kg  4:57
Joobin - 240 Rx  3:42
Tyler - 208 Rx  4:01
Keri - 305 14kg 4:05
Angela - 280 14kg  4:54
Adam D. - 253 Rx  3:31
Kenia - 327 12kg 4:33
Edwin - 305 14kg  4:17
Corretta - 415 16kg  4:12
Martha - 360 8kg  4:55
Kyle M. - 364 20kg 3:13
Roheet - 241 16kg  4:29
Jordan - 268 Rx  3:16.8
Fernando D. - 368 Rx  3:23.8
Brandon - 280 18kg  3:41
Joe - 414 Rx  3:26
Danny - 456 Rx  3:39
Jaclyn - 410 10kg  4:14
Tom D. - -- Mod  3:15
Brenda - 388 16kg  4:31
BC - 340 Rx  3:20.8
Elisa - 295 Rx
Angie - 320
Patricia - 240
Jason G. - 329 Rx  3:29.6
Vanessa - 364 16kg  4:09.9
Jovany - 260 10kg
Adrienne - 280 8kg  4:34
Rick - 288 14kg  3:39
Subhi - 244 16kg  3:44
Jeff - 286 Rx  3:30
Helma - 249 12kg  4:54
Yvonne - 240 16kg  4:09
Judith - 328 10kg  5:39
Tom S. - 308 Rx 3:17
Ronak - 384 Rx 3:59
Kaela - 341 14kg  4:04
Tim - 280 20kg  3:39
Jessica - 340 14kg  4:10
Mike - 360 16kg  3:54
Jason T. - -- Mod  3:40
Joobin2 - 480 Mod  3:56
Taylor2 - 303 24kg  3:33


Good job today!

10.28.13 DT

WOD: DT (Mod)

Skill: Muscle Cleans / Box Jumps

3 Rounds for time. (155#/95#)
12 Dead lifts
9 Hang Cleans
6 Push Jerks

Take breaks as needed.  Do not compromise form for the sake of time.  Quality movement working the full range of motion.  Be sure to keep your midline stable as we do all these exercises!

Oscar - 5:50 65#
Jen D. - 9:51 63#
Tara - 6:53 Mod
Ben - 7:55 Rx
Orlando - 6:51 75#
Kenia - 6:15 43#
Danny - 14:37 Rx
Roheet - 8:56 85#
Abby - 8:12 Rx
Corretta - 5:15 63#
BC - 8:47 Rx
Kyle M. - 5:54 115#
Tyler - 8:18 95#
Rich - 4:39 Rx
Jennifer P. - 6:44 38#
Eric Sr. - 11:25 95#
Tim - 8:46 135#
Kaela -  7:48 63#
Lindsay Z. - 3:55 63#
Nick Z. - 8:57 Rx
Fernando D. - 6:05 Rx
Sean O. - 6:55 115#
Bernie - 7:45 Rx
Joe - 6:05 135#
Rich2 - 4:29 Rx
Jaclyn - 5:49 33#
Jordan - 8:10 145#
Angie - 5:10 38#
Patricia - 6:36 25#
Bob - 5:35 55#
Marika - 4:51 48#
Jason G. - 4:46 115#
Heather - 4:54 48#
Brenda - 5:53 48#
Adam H. - 7:14 65#
Tom S. - 9:05 135#
Vanessa - 4:53 53#
Monike - 5:46 48#
Joobin - 7:24 115#
Jason T. - 17:31 Mod
Mike - 6:30 85#
Ronak - 5:00 63#
Jessica - 4:58 Mod
Taylor - 6:49 95#
Subhi - 7:29 65#

10.27.13 Sunday Funday

WOD: Sunday Funday

10-9-8-7-6-5-4-3-2-1
DB C&J (40#/25#)
KB Swings
Push Ups (X-Fit)
1 Tire Flip

Shoulders raise with the hips during push ups and tire flips!

Joobin - 12:56
Abby - 16:10
Jason T. - 15:14
Tara & Jen D. - 9:50
 

10.26.13 Trifecta

WOD: Trifecta

Skill: Back Squats w/ bar.  Position & Depth Review

1. Back Squats - 5, 5, 5, 5, 5, 5
2. Sledgehammer Swings - 2x50
3. Pick One...
    20 Muscle Ups
    10 Rope Climbs
    800m Row
       200m Sprint
       100m Easy
       200m Sprint
       100m Easy
       200m Sprint

Maintain good posture while squatting.  Keep the abs tight and ribcage down to eliminate over extension in lower back.

5 Rep Max
Oscar - 155#
Kenia - 73#
Orlando - 155#
Regina - 43#
OJ - 135#
Bob - 85#
Ben - 275#
Tara - 123#
Chris M. - 115#
Jeff - 225#
BC - 225#
Tim - 185#
Lindsay Z. - 103#
Ronak - 113#
Kyle - 205#
Kristina - 143# (3) PR
Danny - 215#
Bernie - 313# DL
Danielle - 113#
Elisa - 113#
 

10.25.13 Concept

WOD: Concept

Skill: Handstand Practice

12 Min AMRAP
8 Power Snatches (95#/65#)
15 Sit Ups

Good high pull!  Keep the bar close to the body and use your legs, not your lower back!

Taylor - 165 65#
Fernando M. - 184 Rx
Lindsay Z. - 194 53#
Nick Z. - 131 Rx
Orlando - 138 65#
Regina - 110 20#
Victoria - 138 33#
Corretta - 151 Rx
OJ - 142 65#
Tara - 166 Rx
Mike - 185 65#
Tim - 212 Mod
Marcelo - 183 45#
Edwin - 188 45#
Jennifer P. - 204 Mod
Jordan - 156 Rx
Kyle - 169 Rx
Bernie - 169 Rx
Doug - 128 33#
Fernando D. - 209 Rx
Monike - 143 43#
 

10.24.13 Nobleman

WOD: Nobleman

Skill: Turkish Get-Ups / Double Unders

5 Rounds for time.
4 Push Press (115#/65#)
8 Box Jumps (24"/18")
12 KB Swings (2p/1p)
1 Bear Crawl

The goal of the bear crawl is to stay low.  If our hips raise high in the air, we need to shorten our strides with our legs to keep them down!

Vanessa - 8:15 53#
Jeff - 8:48 85#
Jenn M. - 7:56 33#
Kenia - 10:47 48#
Orlando - 11:21 65#
Roheet - 7:30 65#
Adam D. - 9:44 24kg
Brandon - 10:35 16kg
Elisa - --
Danny - 6:20 Rx
Brenda - 8:45 53#
Greyson - 14:45 Mod
Joe - 7:54 95#
Nicole H. - 9:19 Rx
Bob - 8:49 14kg
Heather - 7:47 12kg
Michelle - 7:59 8kg
Chris - 9:32 12kg
Danielle - 10:09 Rx+73#
Yvonne - 10:49 Rx
Helma - 11:10 43#
Marika - 9:43 12kg
Becky - 10:05 8kg
Jason T. - 20:00 Mod
Jessica - 9:32 14kg
Tim - 8:22 Rx
Joobin - 9:11 24kg
Fernando M. - 11:38 Rx
Taylor - 9:34 24kg

10.23.14 Brutus

WOD: Brutus

Skill: Superman Crunches / Sled Push

10-9-8-7-6-5-4-3-2-1
Ring Dips (Shoulder to ring)
Push Ups (X-Fit)
Side Plank, Reach Unders
Hang Cleans (65%BW/50%BW)

Keep the rings real close to the body and "shoot them in your pockets!" 

Rich - 11:33 Rx
Ben - 11:17 145#
Tyler - 13:21 95#
Tara - 11:32 53#
Lindsay Z. - 9:17 73#
Abby - 11:20 83#
Vanessa - 10:56 58#
Jeff - 13:52 115#
Jenn M. - 11:27 63#
OJ - 15:02 65#
Corretta - 15:59 73#
Amy - 15:33 43#
Kyle - 15:45 115#
Roheet - 19:21 65#
Eric Sr. - 23:04 55#
Bernie - 18:15 Rx+
Jennifer P. - 18:36 33#
Danny - 9:29 Rx
Jordan - 12:53 115#
BC - 10:22 (Synergy)
Sean O. - 14:29 Rx
Fernando D. - 11:05 Rx
Angie - 17:44 38#
Patricia - 19:45 25#
Joe - 14:15 125#
Cara - 18:05 43#
Nicole H. - 13:48 73#
Elisa - 17:48 83#
Adam H. - 18:22 65#
Adrienne - 13:40 33#
Yvonne - 14:52 38#
Marika - 13:54 63#
Ronak - 15:17 6#
Jason T. - 18:44 Rx
Taylor - 17:20 65#
Fernando M. - 20:58 105#
Edwin - 17:33 55#

10.22.13 Wilson

WOD: Wilson (Mod)

Skill: Pistol Squats / Push Jerks

4 Rounds for time.
1 Lap w/ Med Ball
10 Wall Ball
20 Med Ball Cleans
30 Lateral Hops over Med Ball
20 Russian Twists
10 Jumping Squats (Butt touches Med Ball)

Tip of the Day: When executing the push jerk we still want to create vertical force and not just a drop under the bar.  As we increase weight you will need that bar moving upwards to allow ourselves to push underneath the bar.

Spice - 22:20 16#
Ben - 19:57 Rx
Lindsay Z. - 20:30 Rx
Nick Z. - 27:02 16#
Orlando - 25:38 16#
Roheet - 24:14 16#
Adam D. - 22:50 16#
Corretta - 26:00 Rx
Kenia - 32:45 10#
Monike - 22:55 10#
Austin - 17:35 Rx
Mark - 20:14 Rx
Fernando D. - 19:00 Rx
Jordan - 20:50 Rx
Joe - 21:10 Rx
Brenda - 21:28 10#
Tom D. - 20:17 Rx
BC - 18:51 Rx
Bob - 26:00 16#
Cara - 30:14 10#
Angie - 21:38 Mod
Patricia - 24:24 Mod
Jovany - 10:00 (2) 10#
Stephanie - 17:38 Mod
Elisa - 22:13 Rx
Danielle - 26:58 Rx
Heather - 19:41 10#
Vanessa - 21:24 Rx
Lindsay D. - 22:00 10#
Marika - 20:39 Rx
Justyn - -- 12#
Thais - 25:50 10#
Tim - 26:09 Rx
Helma - 31:23 Rx
Bernie - 25:53 Rx
Ronak - 21:34 Rx
Jessica - 25:13 10#
Mike - 17:53 16#
Joobin - 16:38 16#
Taylor - 15:13 16#
Jason T. - 20:13 12#
Fernando M. - 22:08 Rx
Danny - 21:47 Rx
Kaela - 21:40 Rx

10.21.13 San Juan

WOD: San Juan

Skill: Handstand Practice: Kipping, Holds, Walk Outs

4 Rounds for reps.
Rotate each minute between:
Pull Ups
Burpee Dead lifts (185#/155#)
V-Ups
HSPU
Rest 1 min

Tip of the Day:  Set short term and long term goals and hold yourself accountable!

Oscar - 231 Reps 115#
Joobin - 243 135#
Tara - 277 83#
Jen D. - 242 63#
Tina - 118 33#
Orlando - 253 95#
Kenia - 195 43#
Abby - 277 155#
Fernando D. - 257 Rx
Tyler - 201 135#
Roheet - 237 95#
Monike - 244 63#
Kyle - 222 155#
Bernie - 238 Rx
Tom S. - 205 Rx
Jordan - 220 Rx
Elisa - 216 Rx+ 173#
Danny - 308 Rx
Greyson - 999 Mod
Joe - 201 Rx
BC - 200# C&J PR
Tom D. - 266 Rx
Sean O. - 294 165#
Nicole H. - 256 113#
Jennifer - 248 Mod
Patricia - 224 25#
Angie - 322 73#
Cara - 220 63#
Mark - 193 Rx
Stephanie - 30373#
Heather - 357 73#
Brenda - 310 63#
Vanessa - 274 73#
Lindsay D. - 316 63#
Bob - 356 65#
Spice - 206 165#
Rick - 238 95#
Adrienne - 243 53#
Yvonne - 254 103#
Judith - 292 73#
Ronak - 297 113#
Taylor - 232 105#
Fernando M. - 231 Rx
Michael - 225 115#
Tim - 238 155#
Ben - 275 Rx
Joobin 2 - 263 155#

Great job today guys!