Skill: Box Jumps - 4x10 As High as Possible
Tabata - 4 Mins ea movement (20secs on/10secs off)
Hollow Rocks
Push Ups
V-Ups
Power Cleans (95#/65#)
We are closed tomorrow for the 4th.
Ravi - 357 Rx
Adam - 361 Rx
Kyle - 168 Rx
Odeh - 222 35#
Penelope - 312 55#
Kristine - 339 Rx
Anthony A. - 330 Rx
Maira - 272 Rx
Brenda H. - 280 Rx
Jennifer P. - 364 35#
Hoangdan - 321 Rx
Bob - 252 85#
Grant - 479 Rx
Shanon - 419 Rx
Ryan C. - 375 Rx
Nita - 365 35#
Manish - 350 Rx
Chris T. - 255 Rx
AWL
- Hang Clean - Starting at 65%
2x6, 2x4, 2x2
- Push Jerks - 5x5 @ 70-80%
- Front Squats - 4x5 @ 75%
Rose
Karen W.
Ron
Navs
Rohan
Brenda D.
Ernie
Bernie
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.
Skill: Weighted Good Mornings - 5x5
6 Rounds
6 Power Cleans (165#/10%#)
12 Toe to Bar
6 Burpees
12 American KB Swings (28kg/16kg)
Ravi - 18:11 95#
Melissa - 14:15 75#
Jennifer H. - 15:10 35#
Robert Mc. - 20:53 85#
Irina - 20:40 75#
Hoangdan - 15:51 65#
Nita - 17:19 65#
Manish - 20:33 95#
Rose - Mod
Skill: Sled Push x 3
3 Rounds
15 Deadlifts (155#/103#)
10 Hang Cleans
Run 400m
Hoangdan - 13:12 63#
Prince - 12:17 65#
Delilah - 15:18 83#
Vanessa - 14:56 93#
Jamie J. - 13:17 35#
Manish - 17:40 95#
Nita - 12:10 53#
AWL
Push Press 7,7,7,7,7
Back Squats 20,20,20 @ 65%
Joobin
Vana
Jason T.
Cristina R.
WOD: Sunday Funday
Skill: Death by 10yd Shuttle Run
5 Rounds
15 Toe to Ring
20 Calorie Row
30 Sledgehammers
Jose E. - 18:48
Gaylene - 19:44
Jessica - 28:44
Delilah - 24:09
Vanessa - 20:18
Regina - 23:05
Orlando - 24:55
Manish - 293
Nita - 360
Jaclyn - 22:20
Kyle M. - 21:40
Mari - 260
Eric G. - 23:24
WOD: Sunday Funday
Skill: Row 1k
15 Min AMRAP
7 Front Squats (95#/73#)
8 Burpees over the bar
20 Sledghammers
Vince - 150 65#
Hoangdan - 140 25#
Jenifer - 167 53#
Amelia - 175 33#
Jason T. - 140 Rx
Sergio - 210 Rx
Vanessa - 252 Rx
Delilah - 178 Rx
Danielle
Tim
Blane
WOD: Sunday Funday
Skill: Deadlift 5x8
For time.
75 Air Squats
60 Push Ups
45 DB Snatches (30#/20#)
30 Air Squats
15 Burpees
10 DB Snatch
Adam - 12:22 Rx
Regina - 11:40 Rx
Ryan - 9:20 Rx
Mason - 8:57 Rx
Nita - 12:22 15#
Manish - 14:48 15#
Kamar - 10:11 15#
Vanessa - 8:57 Rx
Sergio - 10:20 Rx
WOD: Sunday Funday
Skill: Hollow Rocks & Supermans
5 Rounds for time
Row 350m
10 Toe to Bar
5 HSPU's
Focus: Keep your hollow rocks flat and shallow!
Sruthi - 16:03
Manish - 17:12
Jose - Mod
Joobin
Lauren
Regina
Tom S.
Danielle
WOD: Sunday Funday
Skill: Hang Squat Cleans
15 Min AMRAP
5 Power Cleans (145#/100#)
10 Toes to Bar
15 Wall Balls (20#/14#)
Nita - 138 73#
Vanessa - 141 93#
Sergio - 95 120#
Sruthi - 91 55#
Manish - 126 95#
Irish
Danielle
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
WOD: Sunday Funday
Skill: Kipping and handstand practice
For time.
20 Clean & Jerks (135/95#)
20 Box Jumps (24"/20")
20 Alternating KB Swings (12kg/8kg)
20 Hang Snatches (95#/65#)
20 Box Jumps
20 Alt. KB Swings
20 Squat Cleans (135#/95#)
Focus: Thanks for coming out and joining us for our 2nd Year Anniversary!
Nita - 14:45 53/35
Vincent - 17:38 65/45
Vanessa C. - 16:04 73/53
Sergio - 21:05 95/65
Sruthi - 18:26 43/35
Brenda H. - 17:17 63/45
WOD: Sunday Funday
Skill: Power Cleans
For time.
60 Double Unders
50 Wall Balls (20#/14#)
40 DB Snatches Alternating
30 Burpees
20 KB Swings Alternating
10 Heavy Power Cleans
Focus: Focus on driving the bar up as high as possible in the power clean, you'll have enough time to get under it if you create the space...
Nita - 17:21
Sruthi - 21:10
Orlando - 18:25
Regina - 17:20
Delilah - 20:58
Sergio - 21:10
Maria S. - 15:12
Maira - 16:40
Brenda H. - 19:02
Danielle
Megan
Tim
Nick B.
WOD: Sunday Funday
Skill: 3 Rounds of: 3 Strict HSPU's & 6 Assisted Pistol Squats
For time
15 Clean & Jerks (135#/93#)
Row 2000m
15 Clean & Jerks (135#/93#)
Focus: Single leg stability and HSPU positioning. In the WOD, the first set of clean & jerks should be no problem, the second set gets spicy... Hit it hard!
Ian - 15:43 85#
Jessica - 14:54 53#
Brenda H. - 14:14 53#
Maira - 13:54 53#
Kyle - Mod
Mari - 19:39 53#
Nita - 15:16 45#
Leslie - 13:05 53#
Regina - 14:08 63#
Orlando - 17:37 Rx
Prince - 17:23 65#
Danielle - 14:30 Rx
Brenda D. - 17:30 83#
Ernie - 14:28 Rx+
WOD: Sunday Funday
Skill: Core strengthening
10 - 9 - 8 ... 3 - 2 - 1
Burpee Roll Over
Wall Ball Singles (20#/14#)
Pull Ups
Burpee Roll Over is when you have your chest on the ground and you rotate until you are on your back facing the ceiling. You then rotate back to your chest and complete the burpee. A wall ball single is a wall ball, however, the ball must touch the ground each rep.
Leo - 19:2010#
Tara - 16:23 Rx
Regina - 21:29 14#
Nita - 17:52 10#
Jessica - 25:21 Mod
Sergio - 17:54 Rx
Delilah - 18:07 12#
Vanessa - 15:34 Rx
WOD: Sunday Funday
Skill: Muscle Up Progressions w/ the Ring Thing
For time.
21 - 15 - 9
Thrusters (95#/65#)
MB Slam (20#/14#)
then
Row 500m
Maira - 9:15 45#
Nita - 10:12 45#
Delilah - 10:31 53#
Jessica Hg. - 10:25 45#
Regina - 10:22 53#
Danielle - 8:22 Rx
Shanice - 7:30 Rx
Ryan - 10:25 85#
WOD: Sunday Funday
Skill: Odd objects - Far Bar, Tires, Atlas Stones, Sand bags
3 Min AMRAP
3 Burpees
6 Wall Balls (20#/14#)
9 Pull Ups
1 Min Rest
3 Min AMRAP
2 Burpees
4 Wall Balls
6 Pull Ups
1 Min Rest
3 Min AMRAP
1 Burpee
2 Wall Balls
3 Pull Ups
Get ready for another week! Eat well, sleep well!
Lauren - 140
Yajaira - 92
Abby - 109
Nita - 144
Joobin - 194 Rx
Jaclyn - 125 Rx
Regina - 109
Maira - 127
Shanon - 157
Danielle - 120 Rx
Subhi - 126
Delilah - 105
Vanessa - 101 Rx
Shanice - 116
Sergio - 110 Rx
WOD: Sunday Funday
Skill: Tabata: MB G2O & Hollow Rock
15 Min AMRAP
10 Burpee Box Step Over w/ DB (45#/35#/20")
50ft Farmer's Carry
10 Sledge Hammers
50ft Farmer's Carry
Abby - 3
Kristine - 4+9
Heather - 2+5
Nita - 5+2
Regina - 5+2
Orlando - 4+4
Shanice - 5+5
Ryan - 4+6
Mason - 4+19
Vanessa - 5 Rx
Delilah - 4
Adrienne - 3+12
Sergio - 3+16
Joobin - 5+8
WOD: Sunday Funday
Skill: Barbell Lunges
1 Minute of Rowing (Cals)
1 Minute of Squat Cleans (135#/73#)
2 Minutes of Rowing
2 Minutes of Squat Cleans
3 Minutes of Rowing
3 Minutes of Squat Cleans
30 seconds of rest in between rowing and squat cleans.
Nita - 109 45#
Danielle - 104 Rx
Ryan - 126 95#
Tim - 116 Rx
WOD: Sunday Funday
Skill: 10 Pushes/10 Pulls - Alternating every 45 seconds for 5 Rounds
Partner WOD
3 Rounds.
Each must Row 500m
30 Power Cleans (115#/73#)
30 Box Jumps (24"/20")
Each person must row a full 500m every round. The rest of the reps can be split up any way, but only one person can be doing box jumps and only one person doing cleans simultaneously.
Adrienne (53 ) & Claudia (25#) - 18:35
Danielle (Rx) & Nita (45#) - 18:23
Mari (53#) & Kyle (Rx+) - 19:57
Chris D. (Rx) & Vanessa (Rx) - 17:36
Joobin (Rx Mod) - 11:54
Kevin - 9:09
Vanessa - 
