5.3.16 Impulse

Skill: Strict Hanging Leg Raises - 5x8

9 Rounds.
5 Box Jumps (24"/20")
6 Weight Lunges (45#/35#)
7 Burpees

Mike 14:26
Orlando - 12:32 Rx
Jenna - 10:17 Rx
Regina - 12:42 Rx
Carmen - 9:27 Rx
Adam - 11:17 Rx
Vanessa - 9:50 Rx
Robert Mc. - 12:44 Rxish
Abby - 14:33
Maira - 14:10 Rx
Ernie - 9:23 Rx
Kyle - 19:41
CJ - 8:32 Rx
Ravi - 11:12 Rx
Brandi - 9:30
Steve V. - 11:38 Rx
Mason - 9:16 Rx
Freddy - 11:34 Rx
Tara - 132 Rattler
Marika - 13:25
Lauren - Mod
Joe - 150 Rattler
Amy L. - 19:54
Brenda D. - 13:22 Rx
Rohan - Mod
Navs - Mod
Hunter - 21:20 (5)
Quang - 10:28 Rx
Analilia - 15:40
Jose E. - 16:39 Rx
Martin T. - 12:46 Rx
Shanon - 8:58 Rx
Lori - 11:28
Chris T. - 17:59 Rx
Robert Mu. - 10:40 Rx
Nicole L. - 14:36
Andres - 18:30 Rx
Trinh - 15:56
Cindy - 12:41 Rx
Matt - 15:36 Rx
Jacque - 14:42
Rhyna - 10:40 Rx
Jane - 12:02 Rx
Janelle - 12:38
Justin - 15:15 Rx
Ryan L. - 11:24 Rx
Melina - 10:40 Rx
Maria - 14:50
Martin G. - 16:12
Chris S. - 14:48 Rx
Nicole C. - 13:17 Rx
Hoangdan - 12:44 Rx
Kristine - 12:06 Rx

Endurance 
- Row Intervals
1000m
2 Min Rest
800m 
2 Min Rest
600m
1 Min Rest
400m 
1 Min Rest
200m


-100 Yard Farmer's Carry
As heavy as possible.

Megan
Carmen
Chris T.
Yajaira
Brenda H.
Joleen
Christian
Karen V.
Jacque

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!

8.9.14 Grewt

WOD: Grewt

Skill: Bent Over Rows

4 Rounds for time.
20 DB Snatch (40#/20#)
10 Strict Hanging Leg Raises
40 Double Unders

Congrats to Mark and Stephanie on their marriage today!
 

Chris S. - 17:58 10#
Nicole C. - 14:53 10#
Kody - 15:57 Rx
Sean L. - 18:37 40#
Patricia - 16:49 15#
Joobin - 9:00 Rx
Subhi - 625 CF Total
Amarjit - 10:50 30#
Santhi - 15:35 10#
Adam - 16:50 40#
Mason - 15:00 35#
Ryan - 15:27 35#
Igdalia - 16:50 15#
Allie - 8:11 Rx
Jovany - 17:14 25#
Jaclyn - Mod
Kat - 15:40 10#
Tim - 13:06 Rx
Danielle - Mod
Jenna - Mod
Megan - Mod
Tyler M. - Mod
Mike R. - 14:45 30#
Anthony - Mod
Jason T. - Mod
Kaela - 18:57 Rx
Jon C. - Mod
Tom S. - Mod
Jen D. - 21:07 Rx

9.6.13 The Valley

WOD: The Valley

Skill:  1 Arm KB Swings 3x8 / Hanging Leg Raises 3x7

3 Rounds for time.
30 Sledgehammers
15 Box Jumps (24"/18")
1 Bear Crawl
15 Hanging Leg Raises
30 1 Arm KB Swings (20kg/12kg)

Tip of the Day: The arms act as guides through out the KB Swing.  Be sure to maximize hip thrust to propel the KB.

Spice - 13:39 Rx
Abby - 14:43 12kg
Fernando D. - 15:07 Rx
Lindsay Z. - 11:28 Rx+
Kaela - 19:38 12kg
Elisa - 11:56 Rx
Danielle - 17:21 8kg
Tim - 13:13 Rx
Mitch - 13:05 Rx
Amy - 15:44 8kg
Victoria - 15:55 8kg
OJ - 13:56 12kg
Orlando - 15:37 12kg
Roheet - 13:53 12kg
Jenn - 12:26 16kg
Edwin - 10:12 10kg
Kelly - 16:15 14kg
Tara - 10:08 Rx
Tom S. - 14:54 Rx
Sean O. - 13:23 Rx
Keri - 13:21 Rx
Eric Sr. - 20:47 18kg
Reggie - 16:17 12kg
Bernie - 13:12 Rx
Jennifer P. - 20:07 Mod
Kyle M. - 15:21 16kg
Nicole H. - 12:13 Rx+
Taylor - 12:15 Rx+
Angie - 11:02 8kg
Brenda - 12:06 8kg

8.16.13 Izzy

WOD: Izzy

Skill: Hang Snatch 5x3 @ 60% 3RM/Snatch Dead lift 4x3/Box Jumps 5x10/Hanging Leg Raise 3x10

Tip of the Day:  Strength Day.  Pull focus!

Tyler - 10:48
Abby - 8:32
Kenia - 10:44 
Vanessa Ch. - 9:56
Corretta - 9:39
Oscar - 10:39
Tara - 8:47
Chris B. - 11:34
Eric D. - 12:25
Elisa - 10:36
Nicole H. - 8:17
Fernando D. - 7:32
Tom S. - 8:55
Keri - 9:58
Victoria - 9:59
Chase - 9:54
Roheet - 9:45
Tom D. - 7:27
Eddie - 9:17
Ronak - 11:22 Mod
Mark - 9:21
Bernie - 8:52