11.9.15 Time Bomb

Skill: Muscle Ups - 6 Sets of Max in 2 Mins

3 Rounds
10 Wall Balls (20#/14#)
10 Deadlifts (185#/135#)
10 Pull Ups
10 Single Leg Squats
10 Dips (Muscle Up to Dip)

Regina - 10:50 135#
Jesse - 10:24 155#
Orlando - 10:56 185#
Tom S. - 12:15 185#
Abby - 10:00 135#
Eric Sr. - 17:03 135#
Luis - 9:55 45#
Ryan L. - 13:39 135#
Taylor F. - 19:01 135#
Vince - 9:44 65#
Anthony - 11:15 Rx
Chris S. - 11:35 155#
Nicole C. - 9:17 75#
Ray - Mod
Eric G. - 17:04 155#
Mason - 13:24 Rx
Megan - 10:21 135#
Joe G. - 6:07 Rx
Bob - Mod
Travis -14:00 185#
Brenda D. - 10:10 135#
Jenna - 9:18 135#
Jason G. - 11:22 155#
Jaclyn - Mod
Cindy - 11:17 135#
Chase - Mod
Cody - Mod
Dennis - 7:31 185#
Becca - 11:07 115#
Gaylene - 7:02 135#
Joobin - 13:53 Rx
Justin C. - 11:31 135#
Daniel - 8:00 85#
Jose E. - 13:32 155#
Jake - 8:30 185#
Angie - 7:09 105#
Tom T. - 8:29 185#
John K. - 14:06 Rx
Matt - 12:15 145#
Jacque - 11:00 135#
Trinh - 8:50 75#
Andres - 9:55 185#
Yajaira - 10:24 135#
Lindsay D. - 8:55 35#
Melina - 8:30 95#
Shanon - 11:36 Rx
Danielle - 11:43 135#
Marika - 9:40 Mod
Jamie J. - 9:26 70#
Bryan - 13:13 155#
Ram - 11:43 185#
Jimmy - 11:30 135#
Alex B. - 14:37 135#
Vana - 7:41 95#
Jason T. - 13:35 185#
Lauren - 8:03 105#
Tony - 17:25 155#
Subhi - 8:57 Mod
Lisa - 8:43 105#
Abraham - 6:57 115#

10.18.14 Mary

WOD: Mary

Skill: Back or Front Squats 5x5

20 Min AMRAP
5 HSPU's
10 Single Leg Squats
15 Pull Ups


Kody - 191 Reps Rx
Ana - 138
Adrienne - 220
Subhi - 180
Irish - 210 Mason - 185
Lindsay Z. - 180
Megan - 224 Rx+
Jessica H. - 192

2.14.14 I Heart CF

WOD: I Heart CF

Skill: Front Squats 
10 x 1 sec hold
8 x 2 sec hold
6 x 3 sec hold
4 x 4 sec hold
2 x 5 sec hold

5 RFT.
5 HSPU's
10 Single Leg Squats
20 Bent Over Rows (45#/25#)

Pause squats for the skill.  Feel out the bottom of the squat, explode out of the hole with your elbows leading the way.  Tight, tight abs!

Abby - 7:40 25#
Vanessa - 8:40 25#
Taylor - 10:42 Rx
Kody - 5:04 45#
Regina - 8:34 20#
OJ - 8:13 33#
Kenia - 7:14 20#
Dennis - 4:49 Rx
Jen D. - 5:54 20#
Corretta - 8:20 25#
Mike T. - 10:10 Rx
Jessica He. - 7:43 15#
Eric Sr. - 6:50 45#
Nicole - 6:05 25#
Mark B. - 9:47 Rx
Tyler R. - 6:59 Rx
Robert - 10:34 Rx
Fernando D. - 6:11 Rx
Eddie - 6:57 Rx
Joe - 6:28 Rx
Brenda - 5:21 55#
Angie - -- Mod
Jennifer P. - 8:16 20#
Ruben - 7:58 Rx
David B. - 6:10 Rx
Leslie - 8:00 25#
Joobin - 6:24 Rx
Ram - 7:43 45#
Amarjit - 6:25 45#
Subhi - 8:59 45#
Nick Bre. - 6:19 Rx
Tim - 6:18 Rx
Ana - 7:32 15#
Maria - 7:24 20#
Chase - 6:14 30#