Sunday, November 30, 2014

11.30.14 Sunday Funday

WOD: Sunday Funday

Skill: 10 Pushes/10 Pulls - Alternating every 45 seconds for 5 Rounds

Partner WOD
3 Rounds.
Each must Row 500m
30 Power Cleans (115#/73#)
30 Box Jumps (24"/20")

Each person must row a full 500m every round.  The rest of the reps can be split up any way, but only one person can be doing box jumps and only one person doing cleans simultaneously.


Adrienne (53 ) & Claudia (25#) - 18:35 
Danielle (Rx) & Nita (45#) - 18:23
Mari (53#) & Kyle (Rx+) - 19:57
Chris D. (Rx) & Vanessa (Rx) - 17:36
Joobin (Rx Mod) - 11:54

Saturday, November 29, 2014

11.30.14 Reps, Reps, Reps

WOD: Reps, Reps, Reps

Skill: Strict Hanging Leg Raises 4x12

Score Total Reps.
3 Rounds.
1 Minute each movement w/ 1 minute rest at end of each round.

Pull Ups
Power Snatches (75#/53#)
Box Jumps (20")
Hand Release Push Ups
Calorie Row

Eddie - 75/64/66=205 Rx
Brenda D. - 74/65/63=202 Rx
Kaela - 56/67/73=196 53#
Kody - 78/89/91=258 Rx
Nicole C. - 53/52/67=172 33#
Chris S. - 66/68/67=201 45#
Oscar - 68/61/62=191 45#
Claudia - 83/82/92=257 25#
Nicole H. - 70/78/76=224 53#
Nita - 72/75/76=223 25#
Mason - 75/76/71=222 Rx
Adam - 80/61/62=203 Mod
Tim - 78/77/75=230 Rx
Kellie - 67/63/74=204 15#
Subhi - 72/75/69=216 Rx
Danielle - 71/57/60=188 Rx
Megan - 101/102/95=298 Rx
Jen D. - 55/53/49=157 Rx
Bernie - 86/77/78=241 Rx
Ernie - 97/84/79=260 Mod


Way to work!

Friday, November 28, 2014

11.28.14 Blackout

WOD: Blackout

Skill: OHS or Front Squats 5,5,5 (75-85%1RM),3,3,3,3 (85-95%1RM)

4 Rounds for time.
15 Dead lifts (135#/103#)
30 Double Unders
10 Push Press (135#/103#)
25 Hollow Rocks

Great article to read if you have some time.

Lindsay Z. - 16:54 53#
Nick Z. - 20:29 135#
Joobin - 13:05 Rx
Spencer - 23:50 95#
Liz - 17:20 63#
Eric Sr. - 16:20 95#
Mike P. - 20:29 115#
Fernanda - 12:30 63#
Mason - 18:35 135#
Adam - 19:18 145#
Adrienne - 16:10 53#
Orlando - 18:46 115#
Regina - 16:42 63#
Ana - 19:28 83#
Anthony - Mod
Bernie - 19:23 135#
Ernie - 32:43 Mod
Danielle - 14:02 83#
Megan - 10:49 Rx
Tom S. - Mod
Foos - 11:08 Rx
Brenda D. - 11:33 73#
Jaclyn - 11:56 73#
Jason Y. - 16:20 95#
Kristine - 11:47 53#
Gaylene - Icing like a MF
Carmen - 12:52 53#
Subhi - 23:12 115#

Wednesday, November 26, 2014

11.26.14 Badger

WOD: Badger

Skill: Ring Dips 5x10 (Weighted option)

3 Rounds.
30 Squat Cleans (95#/63#)
30 Pull Ups
800m Run

Hit it hard before Turkey Day!

Compare to crossfit.com & 11.2.13


Regina - 35:43 (2+30) 53#
Orlando - 32:10 (2) 75#
Nicole C. - 33:22 (2) 43#
Chris S. - 39:47 (2+15) 65#
Jacque - 25:58 (2) Rx
Jen D. - 33:04 (2) 53#
Lauren - 23:30 (2) 53#
Jackie - 22:56 (2) 33#
Megan - 31:57 Rx
Danielle - 35:04 (2+30) Rx
Ana - 27:30 (2) 53#
Tom T. - 27:23 (2) 65#
Melina - 26:16 (2) 15#
Spencer - 28:08 (2) 65#
Liz - 25:52 (2) 53#
Kristine - 25:00 (2) 53#
Gaylene - Hello
Joobin - 35:55 Rx
Eric Sr. - Mod
Oscar - 17:10 (1) 45#
Tim - Mod
Kody - 38:27 Mod
Mason - 29:35 (2) Rx
Stephanie V. - 15:10 (1) 53#
Steve V. - Mob
Anthony - 24:40 Mod
Jaclyn - 45:56 53#
Dennis - 34:27 Rx
Kyle S. - 30:51 (2) 65#
Brenda D. - 45:55 Rx
Bob - Mod
Kyle M. - 45:14 Rx
Mari - 45:14 33#
Danielle - Mob
Rice - 32:00 33#
Ricey - 31:00 15#
Angie - Mod
Jake - Mod
Eddie - 38:10 (2) Rx
Marika - 30:25 (2) 33#
Sean L. - 30:30 (2) 75#
Suvhi - 46:30 75#
Carmen - 41:40 Rxish
Vanessa - 39:20 Rx
Chris D. - 36:45 Rx
Karen - 45:10 35#
Delilah - 40:20 53#
Leslie - 33:37 (Mod) 53#
Cindy - 36:55 53#
Jason Y. - 25:10 (2) 95#
Tom S. - 42:39 Rx
Angela - 36:30 (Mod) 53#
Nita - 36:33 35#
Irish - 34:30 (2+30) 53#
Prince - 30:25 (2) 53#
Foos - 29:34 Rx
 
 




Tuesday, November 25, 2014

11.25.14 Blake

WOD: Blake (Mod)

Skill: Thrusters 5,5,5,5,5

20 Min AMRAP
30 Lunges
20 Box Jumps (24"/20")
20 Wall Balls (20#/14#)
10 HSPU's

Big leg drive in the thruster all while maintaining good posture in the torso. 

Ryan - 330 Rx
Jacque - 300 Rx
Joobin - 281 Rx
Carmen - 300 14#
Regina - 301 14#
Orlando - 260 20#
Leslie - 320 10#
Lindsay Z. - 276 15#
Danielle - 281 14#
Brenda D. - 262 14#
Jen D. - 249 14#
Joey - 200 Rx
Tom T. - 320 16#
Spencer - 240 16#
Liz - 295 12#
Adrienne - 332 10#
Melina - 120 (10") Mod
Kristine - 272 12#
Corretta - 250 12#
Tom S. - 305 Rx
Kody - 302 Rx
Adam - 279 Rx
Mason - 293 Rx
Lauren - 335 12#
Angela - 240 12#
Irish - 309 10#
Brandon - 296 16#
Marika - 297 12#
Megan - 399 Rx+
Jaclyn - 334 12#
Gerard - 276 Rx
Sam - SPT
Ram - 347 20#
Amarjit - 343 Mod
Bob - Mod
Jovany - 290 20#
Robert - 350 Mod
Delilah - 262 12#
Vanessa - 304 Rx
Tim - 340 20"
Steve V. - 346 20"
Claudia - 350 10#
Helen - 240 14#
Cindy - 288 12#
Karen - 257 10#
Brenda H. - 280 12#
Nita - 300 10#
Jenifer - 2,742 Mod
Becca - 290 12#
Steve P. - 310 16#
Raghu - 240 14#
Jessica - 280 12#
Ian - 350 14#
Ana - 284 14#
Subhi - 320 20#
Santhi - 270 10#
Tara - Mod
 


Monday, November 24, 2014

11.24.14 Flight

WOD: Flight

Skill: Power Pulls 4,4,4,4,4,4 - Working up to 70 - 100% of your 1RM Clean

For time.
Run 1 Mile
50 Push Ups
50 Sit Ups
100 Double Unders

Rather than a strict high pull where we finish tall and fully extended, go down and meet the bar when performing the power pull.  Think of a clean with out the rack.

Joobin - 12:31 Rx
Regina - 14:20 Row
Orlando - 21:34 Row
Jacque - 14:56 Row
Robert - 23:37 Rx
Subhi - 17:22 Rx
Adrienne - 19:33 
Eric Sr. - 16:12 Row
Corretta - 23:02 
Anthony - 14:40 Rx
Joey - 23:49 Rx
Mason - 16:43 
Ryan - 18:20
Tyler - 18:25
Jason R. - 21:50 
Jen D. - 21:54 Rx
Steve V. - 15:15 Rx
Kody - 16:25 Rx
Gerard - 15:29 Rx
Danielle - 19:50
Jaclyn - 21:58
Carmen - 17:16
Bob - Mod
Dennis - Mod
Nicole H. - 15:35 Rx
Tom T. - 21:36
Gina - 19:26
Jennifer P. - 18:30
Claudia - 18:29
Maira - 14:43
Brenda H. - 14:29
Becca - 16:11 Rx
Jason G. - 16:20
Brenda D. - 16:14 Rx
Jason Y. - 18:13
Cindy - 15:41 
Gaylene - 10 Ring Pull Ups
Kristine - 13:08
Amarjit - 16:28
Mari - 19:45
Kyle - 15:00 Rx
Tom S. - 15:40 Rx
Jason T. - Mod
Stephanie B. - 8:46 Rx
Mark - 21:39 Rx
Jenifer - 21:38
Steve P. - 17:54
Ana - 16:23 Rx
Lauren - 17:00
Tony - 19:07
Eddie - 18:28 Rx
Irish - 16:56
Kaela - 21:55
Nick B. - 14:46 Rx
Tim - 13:12 Mod
Helen - 22:16
Tara - 15:51 Rx
Stephanie V. - 17:34
Raghu - 25:03
Suma - 22:32
Nick N. - 17:48



Sunday, November 23, 2014

11.23.14 Buzz

WOD: Buzz

Skill: Tire Flips 4x8

21 - 15 - 9 - 15 - 21
Toes to Bar
Front Rack Lunges (95#/63#)
Power Cleans (95#/63#)

Jovany - 37:14 85#
Maira - 25:22 58#
Nita - 25:41 43#
Prince - 24:52 50#
Jessica H. - Mod
Lauren - 22:00 63#
Raghu - 29:51 45#
Suma - 21:14 35#
Helen - 27:53 53#

Saturday, November 22, 2014

11.22.14 Ambush

WOD: Ambush

Skill: Handstand Balances/Walks

4 Rounds for time.
6 Clean & Jerks (155#/123#)
20 Hollow Rocks
15 Bar Rows
12 Ring Dips

Lockout those arms during the handstands, if not, it will be very difficult to support your body weight overhead.

Will - 13:58 115#
Kody - 17:24 135#
Jason Y. - 15:23 65#
Joobin - 1:28:40 21k Row
Claudia - 13:36 25#
Jaclyn - 12:55 63#
Anthony - Mod
Tyler - 13:12 65#
Nita - 13:26 33#
Adrienne - 13:08 53#
Suma - 20:53 25#
Raghu - 24:56 65#
Tom S. - 14:38 Rx
Delilah - 14:51 63#
Nicole H. - 14:49 93#
Jessica - 13:09 53#
Steve V. - Mod
Megan - 17:21 Mod
Kyle - 16:11 Mod
Mari - 17:17 Mod
Robert - 13:23 Mod
Tara - Mod
Jen D. - 15:58 63#
Sean L. - Mod
Bernie - 15:14 Rx
Danielle - Mob

Joobin during his Half Marathon row. Way to go!

Friday, November 21, 2014

11.21.14 BroBroBro

WOD: BroBroBro

Skill: Power Snatch 5x5

5 Rounds.
10 Box Jumps
20 Pull Ups
10 Wall Balls
30 Double Unders

25 minute time cap.

Lindsay Z. - 21:43 12#
Nick Z. - 280 20#
Nicole C. - 280 10#
Chris S. - 180 14#
Steve V. - 280 Mod
Teria - 20:20 12#
Joey - 28:01 Rxish
Abby - 16:36 14#
Regina - 24:33 14#
Orlando - 24:53 16#
OJ - 28:37 16#
Steve P. - 22:47 16#
Kristine - 24:02 14#
Liz - 16:51 10#
Spencer - 23:45 16#
Eric Sr. - 30:20 20#
Mason - 20:07 20#
Kody - 21:40 Rx
Irish - 21:08 12#
Jen D. - 24:17 14#
Bernie - 17:57 20#
Jenifer - 20:40 12#
Steve P. - Row
Tim - Mod
Cindy - 20:05 14#
Gerard - 19:42 Rx
Megan - 13:18 Rx
Joe - 13:17 Rx
Cara - 21:25 10#
Tom T. - 18:52 14#
Leslie - 18:21 14#
Tom S. - 25:23 Rx
Danielle - 17:16 14#
Jason G. - 20:05 20#
Marika - 17:28 12#
Taylor - 17:40 Rx
Claudia - 18:15 10#
Nicole H. - 21:50 14#
Ryan - 19:48 20#
Subhi - 25:55 Rx
Prince - 21:20 16#
Helen - 23:58 12#
Fanny - 12:08 (3) 10#

Thursday, November 20, 2014

11.20.14 Billy

WOD: Billy

Skill: Back Squats 5,5,3,3,3,1,1,1,1

21 - 15 - 9
Sumo Dead lift High Pulls (95#/65#)
Weighted Push Ups (45#/25#)

Posture and depth in the squats.  Let's work below parallel (Hip crease below the knee caps).  

Orlando - 8:01 65#
Regina - 8:29 53#
Joey - 4:32 Rx
Liz - 6:45 53#
Spencer - 8:51 75#
Joobin - Mod
Corretta - 6:52 53#
Kody - Mod
Shanon - 6:52 Rx
Adam - 7:25 95#
Ryan - 8:01 Rx
Mason - 7:40 Rx
Jen D. - 9:40 63#
Kody - Mod
Jordan - Mod
Carmen - 7:01 63#
Gerard - 9:41 Rx
Robert - 8:38 Rx
Megan - 4:25 Rx
Stephanie V. - 6:13 53#
Brenda D. - 7:02 63#
Anthony - Mod
Joe - 3:27 Rx
Bob - Mod
Tom T. - 3:41 75#
Karen - 4:54 43#
Cara - 8:17 53#
Cindy - 6:33 63#
Subhi - 7:11 Rx
Brenda H. - 6:57 53#
Leslie - 6:35 63#
Steve P. - 7:39 65#
Jenifer - 6:16 53#
Kristine - 5:53 53#
Helen - 8:30 53#
James - 3:57 65#
Carlos - 7:16 95#
Marika - 6:11 53#
Jason T. - Mod
Fanny - 7:46 8kg
Gaylene - Sit 
Irish - 7:17 53#
Danielle - Mod
Suma - 8:20 15#
Raghu - 9:17 53#
Ana - 6:46 63#
Tim - 4:39 Rx
Kaela - 5:32 Rx
Nicole H. - 6:07 63#
Tara - Mod
Lauren - 6:41 53#



We will be closed on Thanksgiving!

We will be closed Thursday, November 27th for Thanksgiving.  We will have out normal schedule for the rest of the week!  Enjoy the day with family and be thankful for good health!  If you need to workout, get outside and be active!

Wednesday, November 19, 2014

11.19.14 Top Gun

WOD: Top Gun

Skill: Strict Press 5x8

14 Min AMRAP
20 KB Slashers
20 KB Lunges
20 KB Push Press
20 American KB Swings

Squeeze your butt and tighten your abs during the strict press, do not lean back to finish the rep!

Danielle - 243 Reps 12kg
Chris S. - 200 14kg
Nicole C. - 220 8kg
Jen D. - 260 12kg
Joey - "A Lot" 20kg
Becca - 247 12kg
Brenda D. - 240 10kg
Eddie - 276 14kg
Kristine - 258 10kg
Spencer - 280 10kg
Liz - 290 8kg
Eric Sr. - 300 14kg
Brandon - 238 16kg
Mason - 207 16kg
Tyler - 315 10kg
Dennis rowing his 21k
Cole - 273 8kg
Kody - 385 16kg
Anthony - Mod
Steve V. - "295" 16kg
Gerard - 318 12kg
Dennis 1:43:20 21k Row
Marika - 250 10kg
Joobin - Mod
Sean L. - 230 14kg
Jennifer P. - 218 Mod
Joe - Mod
Bob - Mod
Cross - 210 8kg
Karen - 255 8kg
Jason G. - 240 16kg
Ana - 304 10kg
Claudia - 254 8kg
Leslie - 245 12kg
Delilah - 280 8kg
Nicole H. - 285 12kg
Cindy - 275 10kg
Tara - 326 12kg
Ryan - 317 14kg
Lindsay Z. - 280 12kg
Kyle - 205 16kg
Mari - 200 8kg
James - 300 10kg
Carmen - 398 8kg
Tim - Mod
Maira - 26 10kg
Nita - 283 8kg
Jason T. - Mod
Lauren - 325 8kg
Carlos - 327 8kg
Madeline - 268 8kg
Jake - 360 12kg
Irish - 250 8kg
Angie - 320 8kg
Nick B. - Mod
Steve P. - 303 14kg
Jessica - 310 8kg
Subhi - 250 14kg
Santhi - 200 8kg
Adrienne - 292 8kg






Tuesday, November 18, 2014

11.18.14 Tellski

WOD: Tellski

Skill: Kipping Pull Ups or Weighted Strict Pull Ups

3 Rounds.
15 Cleans (135#/103#)
15 Toe to Ring
40 Air Squats

Push and pull on the bar to keep the momentum going during your pull ups.  It's all in the shoulders and hips.

Steve P. - 19:59 95#
Regina - 16:03 63#
Orlando - 17:39 65#
Jen D. - 22:48 73#
Leslie - 7:53 (100) 83#
Ruth - 10:00 25#
Kody - 20:09 Rx
Corretta - 21:25 63#
Kristine - 13:01 63#
Gaylene - Hi 
Tom S. - 13:26 Rx
Joey - 10:11 Rx
Shanon - 10:48 Rx
Adam - 13:36 95#
Tyler - 13:13 85#
Julia - 11:25 Rx
Marjan - 11:25 83#
Mason - 13:27 115#
Brandon - 17:08 95#
Steve V. - 12:10 Rx
Robert - 15:26 95#
Patricia - 17:18 35#
Gerard - 16:23 Rx
Megan - 8:20 Rx
Joe - 9:19 Rx
Bob - Mod
Angie - 16:59 73#
Tom T. - 9:54 65#
Cara - 19:48 53#
Jovany - 18:47 85#
Jason G. - 17:00 Rx
Carmen - 11:20 73#
Jacque - 14:10 95#
Delilah - 15:45 63#
Becca - 14:48 73#
Claudia - 10:30 25#
Joobin - 9:50 Rx
Jake - 13:06 Rx
Rice - 13:51 20#
Subhi - 16:36 Rx
Cindy - 15:44 83#
Kyle - 12:19 Rx
Mari - 16:33 53#
Dennis - Mod
Brenda D. - 13:31 83#
Ana - 13:40 83#
Lauren - 14:52 83#
Tony - 17:00 95#
Jenifer - 14:58 75#
Maira - 14:13 63#
Raghu - 19:13 53#
Taylor - 15:31 Rx
Brenda H. - 15:20 63#
Helen - 12:28 53#
Vinette - 12:05 35#
Daniela - 12:30 35#
Karen - 13:15 53#
Jason Y. - 13:28 75#
Amarjit - 16:44 135#
Ram - 14:35 Rx
Ian - 12:19 65#
Tara - 10:33 Rx
Prince - 13:25 53#
Jessica - 15:00 73#