8.23.18 Open Workout 14.1

Compare to: 12.7.16

2.3.16 Layout

Skill: L-Holds - 10x10secs or Strict Leg Raises - 5x10 w/Pause

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Ring Dips
American KB Swings (24kg/16kg)
Burpees

Mason - 14:18 Rx
Jesse - 17:29 14kg
Lindsay Z. - 12:50 16kg
Michele - 12:05 14kg
Mike J. - 15:01 20kg
Abby - 15:39 16kg
Orlando - 13:17 24kg
Eric Sr. - Mod
Wendy - 10:34 16kg
Anthony - 19:35 20kg
Nicole C. - 18:49 16kg
Chris S. - 19:41 24kg
Steve V. - 11:10 Rx
Karen - 14:24 12kg
Gaylene - Mob
Joe - 10:35 Rx
Marika - 11:44 12kg
Cody - 9:10 Rx
CJ - Mod
Jenna - Mod
Cindy - 11:55 16kg
Tara - Mod
Tom S. - 15:15 Rx
Becca - 13:09 16kg
Bob - Mod
Cristina G. - 14:20 10kg
Alex - 14:29 16kg
Leslie - 13:04 16kg
Justin - 12:04 Rx
Trinh - 13:09 10kg
Simon - 13:03 14kg
Yajaira - 17:03 14kg
Melina - 14:29 14kg
Martin - 13:59 18kg
Bryan - 13:14 20kg
Shanon - 10:23 Rx
Amelia - 11:35 8kg
Cristina R. - 10:25 16kg
Hoangdan - 11:01 14kg
Subhi - 14:29 20kg
Stephanie V. - 24:30 16kg
Adrienne - 11:08 8kg
Charles - 11:55 20kg
Brenda D. - 11:00 16kg
 
AWL
Back Squats - 6x6 @ 85%

Andres
Nick B. 
Ram
Lauren
Joobin
Bernie
Krstine
Vana
Jason T.
Jason G.
Tony
 

7.27.15 Big Easy

WOD: Big Easy

Skill: L-Holds 10x20secs

5 Rounds for time.
10 Box Jumps
10 Pull Ups
5 Squat Cleans (185#/133#)

Kellie - 12:54 63#
Lisa - 13:43 73#
Jesse - 18:05 95#
Tara - 19:53 103#
Suma - 13:00 25#
Chris T. - Row
Becca - 13:43 73#
Alex - 13:35 93#
Victor - 17:21 95#
Tricia - 13:23 35#
Raghu - 19:44 55#
Eric Sr. - 16:50 Mod
Joobin - Mod
Tom S. - 21:31 Rx
Ryan - 16:07 115#
Brenda D. - 17:45 103#
Cross - 14:18 65#
Greyson - 14:21 85#
Chase - 17:44 135#
Robert - 12:58 Rx
Eric G. - 18:09 155#
Ana - 13:01 103#
Megan - 14:17 Rx
Kyle - 15:28 155#
Dennis - 14:49 175#
Jaclyn - 11:01 53#
Joe - 9:41 135#
Ray - Mod
Mason - 12:55 155#
Garrett - 13:21 115#
Patricia - 11:31 35#
Maira - 9:29 53#
Noemi - 12:37 53#
Bob - 65#
Cindy - 20:26 103#
Heather - 16:29 73#
Andres - 21:24 185#
Jose - 20:58 95#
Lindsay - 12:38 35#
Kristine - 14:25 73#
Brenda H. - 15:13 73#
Mark - 19:57 155#
Trinh - 13:33 35#
Chris T. - 23:45 Rx
Subhi - 9:21 115#
Yajaira - 17:52 73#
Melina - 11:34 53#
Ravi - 15:40 75#
Tyler M. - 14:50 95#
Gaylene - 12:49 93#
Vanessa - 15:08 83#
Chris D. - 15:07 Rx
Josh - 17:34 95#
Ronak - 15:19 53#
Bryan - 15:50 95#
Michele - 11:44 63#
Delilah - 15:00 78#
Jamie - 10:55 25#
Ram - 19:54 155#
Danielle - 17:02 Rx
Irish - 13:15 93#
Jason T. - 19:10 135#
Bro - 17:35 Rx
Adam - 12:55 135#
Sam - 12:10 Mod
Steve V. - 17:15 95#
Hoangdan - 10:24 35#
Abraham - 13:15 85#
Jessica - 13:17 63#

6.10.15 Brohammer

WOD: Brohammer

Skill: L-Holds 10x20secs

15 Min AMRAP
18 Air Squats
2 75ft Bear Crawls
18 Box Jumps (24"/20")
2 75ft Farmer's Carry (35#/25#)

Focus: Good blood flow day after all the volume yesterday.  CrossFit Total (Max Back Squat, Strict Press, Dead lift) on June 22nd. 



Speeeed! 


Kristine - 158
Jesse - 100
Regina 140
Nicole C. - 150
Chris S. - 157
Eric Sr. - 140
Sruthi - 120
Chase - 179
Carla - 100
Nick N. - 152
Noemi - 118
Fernando - 42:58 Seven
Gaylene - 138
Megan - Mod
Joe - 140
Karen - Row
Jose - 117
Bob - Mod
Mason - 160
Brenda D. - 178
Cindy - 145
Ray - 179
Nino - 99
Trinh - 139
Mark - 139
Martin - 178
Leslie - 179
Chris T. - 124
Melina - 13:13 Annie
Robert - Mob
Tom T. - 180
Jacque - 219
Matt - 138
Steve P . - 179
Jason T. - Mod
Jenifer - 130
Nick B. - Mod

Joobin
Eric G. 
Tara
Ryan S.

3.31.15 Patchwork

WOD: Patchwork

Skill: L-Holds - Ground, Hanging, Rings 10x20secs

Partner WOD for time.
40 Snatches Alternating (115#/93#)
then
3 Rounds
300m Row
30 American KB Swings (20kg/12kg)

Focus: Abdominal strengthening.  Teamwork in the WOD, don't rush the snatches!

Rob & Joobin - 13:27 95#
Carmen & Kellie - 14:45 45#
Orlando & Jesse - 17:05 65#
Regina & Abby - 14:20 53#
Patrick & Alex - 10:46 45#
Leslie - 7:20 Mod
Teria - 14:51 45#
Claudia - 15:05 45#
Nicole H. & Angela - 14:50 53#
Mason & Adam - 13:46 Rx
Ryan & Eric G. - 15:12 95#/65#
Charlene & Carla - 16:01 35#
Bob - Mod
Joe & Robert - 12:36 Rx
Brenda D. - 13:47 Mod
Angie - Mod
Becca & Cindy - 15:19 53#
Gaylene & Kristine - 14:06 53#
Delilah & Vanessa - 14:57 53#
Chase & Ray - 15:08 65#/45#
Brenda H. & Maira - 14:28 45#
Nick B. - 9:11 15.5
Mark & Kyle - 16:24 Rx
Mari & Stephanie B. - 15:37 45#
Tara - 11:57 Rx
Trinh - 12:30 20#
Tim & Nick B. - 13:23 Rx
Steve P. & Tony - 14:00 75#
Lauren & Ana - 15:45 63#
Jenifer - 14:05 53#
Tara & Jen D. - 14:57 63#
Karen & Stephanie V. - 15:31 53#
Subhi - 12:14 65#
Amarjit & Ian - 15:30 85#
Taylor & Irish - 12:57 95#/53#

2.25.14 Nasty Girls

WOD: Nasty Girls

Skill: L-Holds - Ground, Plates, Hanging, Rings (7x Max Hold Duration)

3 Rounds
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135#/93#)

Focus: L-Holds to strengthen core and work on elbow stability in the top in the dip.  More air squats in the WOD to keep the knees and hips loose.  Get ready for the Open, stretch and mobilize as much as possible.

Compare to crossfit.com.


Eddie - 20:32 135#
Carmen - 13:43 73#
Trinh - 9:45 (2) 15#
Jesse - 20:14 73#
Vanessa - 11:46 73#
Carmen 2 - 10:47 63#
Eric Sr. - 13:10 Mod
Angela - 13:39 73#
Mason - 21:11 Rxish
Ryan - 18:59 115#
Tom S. - 19:14 Rx
Jen D. - 16:59 73#
Andres - 14:20 95#
Tim - Mod
Karen - 12:23 53#
Joe - 15:07 Rx
Gerard - 16:39 135#
Noemi - 15:17 43#
Ruben - 16:01 95#
Bob - Mod
Jenifer - 10:45 73#
Cindy - 11:11 83#
Simon - 9:00 (2) 33#
Megan - 18:43 Rx
Melina - 13:03 25#
Leslie - 11:52 83#
Christina - 11:04 25#
Jacque - 13:15 95#
Claudia - 9:25 53#
Tara - 12:10 93#
Angie - 10:01 53#
Brenda D. - 11:56 93#
Leo - 12:05 53#
Taylor - 15:27 Rx
Chris T. - 12:56 115#
Kyle - 11:16 135#
Mari - 16:50 53#
Amisadai - 14:49 10#
Irish - 12:50 63#
Jason T. - Mod
Delilah - 10:46 73#
Bri - 9:14 63#
Tony - 16:25 95#
Lauren - 11:04 83#
Santhi - 10:49 Mod
Ian - 9:39 65#
Steve P. - 12:57 65#
Ana - 13:30 93#
Jessica - 9:12 53#
Ram - 15:44 135#
Adrienne - 10:13 53#
Subhi - 15:37 115#
Travis - 15:16 135#
Joobin - 16:17 Rx
Nick B. - 11:31 Rx

10.7.14 Forest

WOD: Forest

Skill: L Holds x 10 (Max Duration) - Hanging, Seated, Rings, or Boxes

For time.
Run 600m
then
4 Rounds of:
10 Ring Push Ups
12 Box Jumps
10 Ring Rows
then 
Run 600m

Good day to move fast and hit it hard.  Ring push ups are a true test of your push up technique.  If you've been "worming" your push ups, you'll find out quickly that you need to keep your mid-line tight throughout the whole movement.

Brenda D. - 12:33
Carmen - 13:01
Regina - 15:15
Orlando - 17:16
Gaylene - 15:58
Tom S. - 10:55
Jen D. - 11:37
Irish - 13:39
Carla - 18:00
Adam - 12:19
Mason - 11:52
Kody - 10:07
Lindsay D. - 16:20
Brandon - 12:52
Jordan - Mod
Megan - 8:03
Joe - 8:41
Taylor - 12:36
Joobin - 8:02
Bob - Mod
Jovany - 20:24
Sam - SPT
Vanessa - 12:50
Delilah - 15:26
Jacque - 12:15
Crystal - 13:53
Yajaira - 16:55
Cindy - 14:56
Jason Re. - 11:00
Mark - 14:49
Maria V. - 14:17
Tara - 12:34
Gerard - 12:08
Lauren - 12:39
Tony - 12:40
Gina - 11:49
Subhi - 13:26
Tim - 13:35
Robert - 10:56
Marika - 12:48
Stephanie V. - 17:53
Dennis - 7:39
Fernando M. - 13:53
Ana - 13:21
Anthony - 8:38
Karen - 17:53
Raghu - 16:58
Jessica - 15:34
Amarjit - 12:54
Adrienne - 13:12
Kaela - 15:33

6.16.17 Omar

WOD: Omar

Skill: L-Holds - Ground, Bar, Rings

1 Round.
10 Thrusters (95#/65#)
15 Bar Facing Burpees
20 Thrusters
25 Bar Facing Burpees
30 Thrusters
35 Bar Facing Burpees

Pace yourselves! 25 Min Cap, although if you stay moving you should finish with time to spare. Full Squat and Full Extension overhead.

Orlando - 23:19 Rx
Regina - 11:51 Mod
Eric Sr. - -- Mod
Kristine - 20:24 53#
Joobin - 15:44 Rx
Jenifer - 125 Reps 53#
Steve P. - 22:21 65#
Jenna - 14:22 Mod
Joey - 13:55 Rx
Roheet - 23:16 95#
Courtney - 20:31 33#
Taylor - 21:38 Rx
Kody - 14:22 Rx
Vanessa - 18:11 Rx
Emily - 17:43 10#
Adrienne - 17:48 35#
Ken - 19:00 65#
Tom S. - 18:45 Rx
Gaylene - 19:18 Rx
Mason - 19:12 95#
Jessica He. - 20:31 63#
Bernie - -- Mod
Anthony - -- Mod
Heather - 16:43 48#
Becca - 18:28 48#
Jaclyn - 14:18 48#
Megan - 10:29 Rx
Dennis - 16:43 Rx
Joe - 12:34 Rx
Jake - -- Mod
Angie - -- Mod
Maira - 16:16 43#
David - 15:49 Rx
Aaron - 14:35 Rx
Carmen - 15:03 53#
Sean L. - 22:52 65#
Mark - 23:07 Rx
Stephanie - 16:36 53#
Jennifer P. - 17:47 35#
Brenda D. - 16:55 53#
Leslie - 18:43 Rx
Martin - 14:58 Rx
Delilah - 20:42 53#
Nicole - 20:16 Rx
Yvonne - 21:08 53#
Kyle - 15:25 Rx
Irish - 19:37 43#
Tyler M. - 18:17 Rx
Yajaira - 24:55 43#
Tim - 14:30 Rx
Nick Bre. - 11:03 Rx
Jason T. - -- Mod
Monike - 24:18 Mod
Jessica Hg. - 18:49 33#
Fernando M. - 17:35 Rx
Maria - 21:18 53#
Kaela - 113 Reps 53#
 

 

4.24.14 Fearless

WOD: Fearless (Happy Birthday Orlando!)

Skill: L-Holds : Ground, Box, Rings

3 RFT.
40 Jumping Squats
30ft. Bear Crawl
20 Burpees

Proper warm up is extremely important.  Take the stretches and warm up seriously and do not just go through the motions.  Mobility and flexibility are key to advancing and increasing range.

Joey - 10:59
Spice - 15:25
Quan - 13:09 
Oscar - 16:58
Subhi - 14:33
Lindsay Z. - 11:16
Nick Z. - 16:43
Kody - 8:18
Clay - 9:02
Vanessa Ch. - 10:20
Anna - 18:21
Roheet - 12:13
Adam D. - 10:05
Jen D. - 18:33
Orlando - 14:14
Angela - 16:34
Nicole - 12:01
Mike R. - 17:27
Jesse - 10:44
John C. - -- Mod
Tom D. - 10:50 Amanda 95#
Robert - 12:53 Rx+
Becca - 12:43
Angie - 13:14
Jake - -- Mod
Joe - 9:14
Rich E. - 9:30
Tyler M. - 14:46
Melissa - 12:53
Brenda D. - 12:03
Tasha - 14:18
Joobin - 9:56 Rx+
Ram - 10:20
Ruben - 9:23
Taylor M. - 10:05
Steve V. - 9:25
Brenda H. - 13:28
Alex - 14:22
Chase - 8:59
Ana - 12:18
Jenna - 12:08
Danielle - 11:46
Elisa - -- Mod
Natalie - 10:00
Mark B. - 13:51
Chris T. - 14:22
Yajaira - 18:25
Delilah - 13:45
Maira - 15:00
Tara - 12:14
Khoi -15:10
Mike T. - 11:44
Fernando M. - 9:50
Nick Bre. - --Mod
Jessica Hg. -  18:10