2.22.20

8.28.19

8.13.18

6.3.17 SUSU

Skill: Double Unders - 3 x 2 Min Max Reps or 10 Min of practice

5 Rounds
12 Overhead Squats (75#/55#)
6 Sit Up, Stand Ups
12 KB Snatches (20kg/12kg)
6 Sit Up, Stand Ups

Dylan - TC
Penelope - TC
Brianna - TC
Gaylene - 13:30
Kristine - 10:15
Alex - 14:15 
Evelyn - 14:09
Robert Mc. - 13:45 RX
Jennifer Mc. - 12:55

Jewell - 11:32
Brenda H. - 14:09
Mike J. - 13:15
Shruti - 13:48
Travis - 4+24
Sean K. - 14:33
Lisa - 10:33
Odeh - 4+33
Jake - 14:28
Nita - 10:59
Christian - 14:49
Eric Sr. - Mod
Claudette - 14:30
Chris T. - 4+12
Hoangdan - 10:32
Rose - 15:05
Shanon - 10:40
Ryan C. - 14:28
Karen W. - 4+16
Grant - Mod
Megan K. - Mod
Tara - Mod
Roheet - Mod
Suzanne - 11:51
Yesh - Mod
Rhyna - 11:42
Matt T. - 13:41
Quang - mod
Stephanie V. - Mod
Carlos - Mod

7.24.16 Fra

Skill: KB Snatch - 5x8 (4/4)


For time.
50 Double Unders
25 Push Press (95#/65#)
50 Double Unders
20 Push Press
50 Double Unders
15 Push Press
50 Double Unders
10 Push Press

Robert Mc. - 9:22 95#
Jennifer H. - 13:53 45#
Ravi - 11:24 95#
Jennifer P. - 9:50 45#
Dom - 13:20 75#
Manish - 11:28 65#
Nita - 9:54 35#
Rahul - 12:05 65#
Himani - 13:48 35#

AWL
- (Power Clean + Squat Clean + 2 Front Squats) x 10 - Weight by Feel up to 80% of 1RM Power Clean
- Push Press - 5x6 @ 65-75%

Vanessa
Chris D. 
Mason
Orlando
Regina
Adam
Ryan L.

5.29.16 Sunday Funday

Skill: Hang Power Snatch - 6x3 Ascending Weight

12 Min AMRAP
16 KB Snatches (20kg/12kg)
50ft Bear Crawl
15/10 Cal Assault Bike
50ft Bear Crawl

Louis - 132
Robert Mc. - 140
Jennifer H. - 102
Maira - 100
Brenda H. - 108
Ana - 102
Ariel - 134
Amarjit - 99
Angel - 104 Rx
Nita - 106
Manish - 104

AWL
- Hanging Snatch High Pull - 3x5, 3x3, 3x1
- Deadlifts - 4x5 @ 100% of Clean
- Overhead Hold - 5x20secs

Kristine
Mason
Steve V.

5.10.15 Sunday Funday

WOD: Sunday Funday

Skill: KB Snatch & Box Jumps

27 - 21 - 15 - 9
Calorie Row
Power Cleans (135#/95#)

Focus: Break at the elbow during the KB Snatch.  Leaving your arm completely straight will leave you a few forearm bruises if you're not careful.

Jen C. - 16:23
Vanessa - 16:44
Sergio - 21:25
Delilah - 21:31
Tiffany - 19:00
Joobin - 14:49
Manish - 20:09
Nita - 14:35
Sruthi - 19:30
Jessica - 16:00
Vince - 16:56
Greyson - 10:33 Mod
Cross - 16:41
Zoey - 16:42
Doug - 15:51

8.25.14 Munster

WOD: Munster

Skill: KB Snatches

5 Rounds of:
Run 200m 
5 Muscle Ups 
20 Sit Ups 
5 Tire Flips

Scale to 5 strict pull ups if not doing muscle ups.  Proper set up position while flipping the tires.

Nicole C. - 16:32
Chris S. - 16:06
Grant - 18:00
Regina - 20:09
Orlando - 16:15
Oscar - 14:44
Kody - 15:05
Joobin - 21:57
Fernando D. - 14:26
Jen D. - 16:17
Teria - 20:43
Taylor - 27:02 Rx
Eric Sr. - 20:16
Angelina - 21:59
Carla - 23:40
Ryan - 22:33
Jennifer P. - 22:24
Maria R. - 24:52
Anthony - Mod
Jordan - Mod
Cole - 15:07
Ethan - 15:20
Becca - 16:58
Joe - 13:02
Dennis - Mod
Megan - 19:33 Rx
Cara - 16:56 
Tyler M. - 19:14
Bob - 13:58
Jovany - 15:08
Jenna - 17:00
Nicole H. - 16:33
Tom S. - 32:30 Rx
Cindy - 15:24
Brenda H. - 15:55
Lou - 19:33
Chris T. - 17:28
Maira - 14:12
Robert - 20:13 
Gaylene - 18:11
Ronak - 11:31
Jason T. - Mod
Marika - 14:52
Kristine - 15:17
Nick B. - 20:41 Rx
Travis - 18:43
Adrienne - 16:06
Tim - 19:05
Irish - 14:47
Tony P. - 19:06
Kat - 13:43
Subhi - 14:21
Rich E. - 12:50
Charise - 12:26
Jessica Hg. - 15:50
Ana - 14:02
Kaela - 15:33

2.10.14 Slinister

WOD: Slinister (Happy Birthday Tom!)

Skill: KB Snatch 6,6,6,6

Buy In: 2 Muscle Ups
Then: 10 - 9 - 10
Cleans (135#/75#)
Back Squats
Hollow Rocks
Buy Out: 10 Tire Flips

All about timing and speed with the KB Snatches.  Time the punch through to avoid slamming the backside of the wrist. Shoulders rise with the hips with the tire flips.  No stripper deads!

Mark N. - 7:23 135#
Regina - 8:53 53#
Orlando - 7:43 85#
Oscar - 9:06 75#
Vanessa - 6:41 58#
Ronak - 6:54 53#
Jenifer - 7:07 25#
Abby - 7:06 75#
Kenia - 8:10 43#
Taylor - 9:55 115#
Kody - 7:59 95#
Jessica He. - 7:46 53#
Tasha - 9:38 53#
Mark B. - 11:31 135#
Tom S. - 10:38 Rx
Corretta - 9:22 75#
Amy - 11:59 43#
Eric Sr. - 8:33 65#
Dennis - 7:41 Rx
Danny - 5:52 135#
Anthony B. - -- Mod
Kyle - 10:10135#
Bobs - 10:15 135#
Robert - 7:21 95#
Angie - 5:39 53#
Joe - 5:30 Rx
Tyler R. - 8:17 135#
David B. - 7:37 Rx
Tom D. - 9:11 Mod
Patricia - 7:47 33#
Jason G. - 8:23 135#
Ruben - 5:37 75#
Jovany - 7:59 55#
Cara - 7:12 43#
Brenda - 7:18 63#
Becca - 8:51 58#
Nicole - 6:37 73#
Joobin - 9:19 135#
Martin - 8:57 115#
Delilah - 9:17 43#
Sean O. - 8:09 105#
Osh - 10:00 75#
Bob - -- Mod
Steve P. - 7:06 45#
Chase - 6:09 75#
Adrienne - 9:06 53#
Tyler M. - 10:01 115#
Kelli - 7:35 95#
Yvonne - 9:47 73#
Bryce - 10:40 65#
Tim - 9:58 135#
Subhi - 9:59 105#
Jessica Hg. - 7:04 53#
Jen D. - 6:53 63#
Miles - 7:59 115#
Adam D. - 7:15 115#
Merlina - 9:43 25#
Maria - 8:45 53#
Amarjit - 9:11 85#
Ram - 7:33 65#
Mike T. - 8:14 105#
Kaela - 8:25 73#
Bianca - 10:10 43#
Nick Bu. - 8:20 95#

9.17.13 Fox

WOD: Fox

Skill: KB Snatch 3x5/arm

4 Rounds for time.
2 Laps w/Med Ball (20#/12#)
20 Plyo Push Ups
20 Hanging High Pull (95#/55#)
20 KB Swings (1.5p/1p)

Tip of the Day: Keep your hands under your shoulders while doing push ups.  Having your hands out in front of your shoulders will put unnecessary stress in your shoulder and cause you to break at the elbows.

Abby - 27:10 55#
Oscar - 22:42 65#
Tyler - 30:34 65#
Nick Z. - 20:12 95#
Lindsay Z. - 18:11 55#
Ben - 19:19 Rx
Corretta - 26:03 14kg
Fernando D. - 17:20 Rx
Jenn - 20:51 Mod
Keri - 22:00 43#
Angela - 26:52 43#
Adam D. - 28:21 Rx
Chris B. - 26:01 65#
Kenia - 25:42 43#
Miles - 18:08 75#
Kyle M. - 21:26 85#
Nicole H. - 20:30 Rx
Cara - 25:36 33#
Jason P. - 18:03 Mod
Tom D. - 20:45 Rx
Roheet - 24:40 65#
Brenda - 23:30 43#
Jaclyn - 27:14 33#
Jennifer P. - 17:40 Mod
Elisa - 22:05 Rx
Mark - 22:43 Rx
Steph - 17:51 33#
Danielle - 23:16 33#
Spice - 25:13 85#
Lindsay D. - 21:02 33#
Tom S. - 22:14 20kg
Heather - 18:51 43#
Adrienne - 18:39 Mod
Greyson - 24:21 55#
Bernie - 22:16 Rx
Cindy - 21:10 43#
Yvonne - 22:56 43#
Travis - 30:41 65#
Vanessa Ce. - 22:05 43#
Fernando M. - 24:43 Rx
Marika - 22:53 43#
Derek - 24:14 65#
Sharon - 24:26 43#
Joobin - 17:45 65#
Subhi - 28:14 65#
Ronak - 22:57 Mod
Danny - 19:21 Rx
Judith - 23:02 43#
Jessica - 21:26 33#
Rosie - 22:10 43#
Drew - 26:25 65#

Tremendous efforts all around!