1.15.15 Open Workout 14.4

WOD: Open Workout 14.4

Skill: Plyo Push Ups

14 Min AMRAP
60 Calorie Row
50 Toe to Bar
40 Wall Balls (20#/14#)
30 Cleans (135#/93#)
20 Muscle Ups

Compare to 3.21.14.  Congrats to those that bettered their totals from last year!

Subhi - 141 Rx
Kellie - 151 10#
Jesse - 120 14#
Regina - 133 14#
Orlando - 138 20#

Ryan and Shanice getting some air during their plyo push ups.

Angela - 140 53#
Adam - 160 65#
Mason - 160 Rx
Tara - 154 Rx
Ryan - 166 115#
Shanice - 179 53#
Bob - 130 Rx
Megan - 181 Rx
Joe - 182 Rx
Cara - 10 Indy
Joobin - 180 Rx
Marika - 162 73#
Brenda D. - 151 93#
Jennifer P. - 10 Indy
Gina - 172 53#
Noemi - 118 35#
Gerard - 130 Rx
Jason G. - 156 Rx
Gaylene - 166 95#
Kristine - 157 73#
Vanessa - 155 Rx
Danielle - 87 Rx
Delilah - 131 12#
Nicole H. - 135 Rx
Andy - 97 Rx
Maira - 153 53#
Jacque - 151 95#
Claudia - 155 35#
Jason T. - Mod
Cindy - 104 14#
Chris T. - 157 135#
Leslie - 124 14#
Raghu - 85 65#
Taylor - 171 Rx
Bri - 159 73#
Jen D. - 154 93#
Ana - 131 Rx
Travis - 141 20#
Jenifer - 156 73#
Ernie - 182 Rx
MFF - 182 Rx

10.17.13 The Wake

WOD: The Wake

Skill: Front Squats in the Low Rack & High Rack

21 - 15 - 9
Toes to Ring
Box Jumps (24"/18")
Plyo Push Ups

Tip of the Day: Pre-load the bar before you take it off the rack.  Set up position is key, cut out all slack in the body and become rigid in the core before lifting.

Rich - 6:42 Rx
Regina - 10:53 12"
Orlando - 10:14 18"
Vanessa - 8:10 Rx+
Abby - 6:35 Mod
Adam D. - 6:30 Rx
Corretta - 6:58 Rx
BC - 7:12 Rx
Jordan - 6:03 Rx
Stephanie - 5:40 Mod
Mark - 7:28 Rx
Elisa - 7:06 Rx
Brenda - 9:02 Rx
Bernie - 5:52 Rx
Danny - 4:44 Rx
Tom D. - 5:13 Rx
Patricia - 11:20 12"
Tom S. - 6:10 Rx
Heather - 7:00
Danielle - 8:55
Elisa 2 - 6:43 Rx
Thais - 10:41 12"
Yvonne - 11:17 Rx
Subhi - 11:20 Rx
Fernando M. - 5:24 Rx
Roank - 9:57 Rx
Taylor - 6:47 Rx
Jessica - 8:38 Mod
Tim - 6:58 Rx
Kaela - 10:58 Rx
Michael - 5:37 Rx
Helma - 7:30 Rx
Danny 2 - 4:08 Rx
Roheet - 6:26 Rx

Happy Birthday Corretta!!

9.22.13 Diesel 30

WOD: Diesel 30 (Happy Birthday Blane!)

Skill: Cleans / Pistols

4 Rounds for time.
9 Toes 2 Ring
22 Air Squats
8 Plyo Push Ups
3 Power Cleans (155#/85#)

Tip of the Day: Do not rush through your lifts.  Finish each rep before moving on to the next. "One rep at a time."

Adam D. - 7:34 95#
Subhi - 12:53 70#
Tyler - 10:04 85#
Adrienne - 8:54 15#
Judith - 7:54 63#
Rick - 8:59 75#
Danny - 6:07 Rx
Fernando - 7:07 105#
Ronak - 7:59 63#
Jessica - 7:28 40#
Vanessa Ce. - 8:00 53#
Cindy - 7:33 63#

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!