WOD: Timber Skill: Front Squat 5x5 5 Rounds for time. 10 Pull Ups 3 Bear Crawls 20 Sit Ups Keep the elbows up and the abs tight during the squat. Lower the weight slow and under control and explode vertically. Keep the hips low and the hips square while doing the bear crawls.
Adam D. - 19:02 Rx Orlando - 25:53 Regina - 27:11 Lindsay Z. - 14:20 Joobin - 18:44 Rx Bernie - 14:52 Rx Fernando M. - 20:07 Rx Danny - 12:45 Rx Ada - 20:45 Nicole - 12:58 Vanessa - 11:57 Mark N. - 11:25 Rx Ronak - 13:10 Robert - 19:55 Rx Dennis - 13:38 Rx Anthony - 15:09 Rx Kyle M. - 11:58 Rx Kristina - 12:08 Jeron - 18:12
WOD: Tryptophan Skill: GHD / Max Push Ups 4RFT. 3 Rope Climbs 10 Long Jumps 5 Snatches (95#/55#) 20 Double Unders Focus on the feet with the rope climbs! Keep the bar close in the snatch and really accelerate pulling yourself under the bar. Jump the bar to it's end position.
Mark N. - 15:13 75# Tyler - 13:58 65# Ben - 12"48 Rx Robert - 9:22 55# Oscar - 10:30 55# Subhi - -- Danny - 13:47 Rx Fernando D. - 15:30 Rx Osh - 9:18 (3Rds) Angie - 8:56 Mod Patricia - 9:15 25# Kaela - 16:40 43# Tim - 17:10 75# Eric Sr. - 201 Reps Mod Anthony - 9:25 (2Rds)
Congrats to Orlando (185), Spice (305), Joobin (365), Mark B. (375), Dennis (365), Anthony (415), Tim (385), Lindsay Z. (203), Vanessa (133), Abby (225), Victoria (73), Corretta (203), Angela (203), Keri (173), Ronak (183), and Stephanie (153) for increasing their Personal Records in the Dead lift! Keep up the good work!
Lindsay Z. - 4:22 Rx Nick Z. - 6:16 Rx Ben - 5:29 Rx Spicer - 5:13 14kg Abby - 5:09 Rx Vanessa - 5:32 Rx Fernando D. - 4:05 Rx Orlando - 5:33 10kg Corretta - 5:09 Rx Angela - 6:02 Rx Keri - 5:08 Rx Victoria - 6:17 10kg Taylor - 7:04 24kg Ronak - 3:39 Rx Robert - 6:23 20kg Mark N. - 4:27 16# Joobin - 4:45 Rx Tyler - 7:27 Rx Eric Sr. - 7:04 Rx Stephanie - 4:59 14kg Mark B. - 5:45 Rx Tom S. - 5:15 Rx Dennis - 4:15 Rx Anthony - 8:36 Rx Bob - 6:27 Mod Roheet - 5:05 18kg Tim - 4:38 Rx Sean O. - 4:44 Rx Tom D. - 4:13 20kg Mike R. - 10:10 12kg Subhi - Ada - Jessica - Have a great Thanksgiving!
Good back positions while flipping the tire. Use your legs! While performing the snatch balance, really use the bar to push yourself down into the bottom of the squat. It's all about speed!
Oscar - 199 Reps 18" Mark N. - 218 Ben - 188 Vanessa - 224 Fernando D. - 257 Robert - 216 Adam D. - 247 Corretta - 192 Regina - 137 12" Orlando - 175 18" Osh - 206 Keri - 188 Angela - 165 Tyler - 187 Heather - 231 Austin - 276 Mark B. - 216 Danielle - 200 Elisa - 238 Tom D. - -- Mod Kyle M. - 310 Kristina - 288 Jason G. - 254 Brenda - 201 David - 189 Mike R. - 180 Nicole - 257 Mod Bernie - 180 Jordan - -- Mod Ada - 144 Megan B. - 201 Marika - 213 Frankie - 188 Sean O. - 146 Tim - 194 Spice - 228 Rosie - 189 Drew - 170 Subhi - 260 Mod Jason T. - -- Mod Kaela - 232 Joobin - 387 Mike T. - 253 Monike - 155 Tom S. - 225 Cortney - 252 Mod Jessica - 216 Taylor - 363
WOD: Badger (Mod) Skill: Max HSPU or HSPU Practice 3 Rounds for time. (20 min Cap) 30 Squat Cleans (95#/65#) 30 Pull Ups Run 500m Take your time with the Squat Cleans. Lighten the load if needed to maintain proper technique through out the entire workout. Be sure to squat at least parallel and explode out of the bottom position.
Tyler - 2 Rounds + 7 Reps Tara - 17:16 33# (8HSPU) Jen D. - 2 + 23 43# Lindsay Z. - 18:47 53# Vanessa - 2 + 29 43# Mike G. - 1 + 26 65# (3HSPU) Mark N. - 1 + 41 Rx (10HSPU) Kenia - 1 + 42 43# Corretta - 1 + 55 43# Amy - 2 + 5 25# Victoria - 2 + 6 25# Bernie - 1 + 60 Rx (10HSPU) Subhi - 2 + 12 65# Kyle M. - 1 + 46 Rx (14HSPU) Edwin - 2 45# Heather - 19:04 33# Osh - 12:50 (2) 45# Eric Sr. - 2 + 25 Mod Stephanie - 2 + 15 38# Mark B. - 1 + 42 Rx (11HSPU) Tom S. - 1 + 6 Rx (12 HSPU) Orlando - 1 + 60 65# Fernando D. - 2 + 34 Rx Anthony - 2 + 27 Rx (19HSPU) Bob - -- Mod Danielle - 2 + 5 43# Elisa - 2 53# Nicole - 2 + 11 53# Angie - 2 33# Jason G. - 1 + 5 95# Tom D. - 1 + 3 85# (22HSPU) Sean O. - 1 + 45 Rx Patricia - 2 25# David - 18:15 (Knot) Jordan - 2 Rx Frankie - 2 + 18 65# (16HSPU) Jovany - 2 + 20 45# Taylor - 2 + 20 65# Brenda - 2 + 12 43# Adam D. - 1 + 28 Rx Jason T. - -- Mod Kaela - 2 + 10 43# (.5HSPU) Tim - 2 + 30 65# (20HSPU) Bryce - 2 + 30 Mod (4HSPU) Brandon B. - 2 + 20 55# Joobin - 2 + 5 85# Mike T. - 2 + 12 65# (16HSPU) Ronak - 2 + 21 43# Marika - 2 + 21 33# (3HSPU) Jessica - 2 + 56 Mod Danny - 2 + 9 Rx (33HSPU) Michelle - 2 + 24 25# (2HSPU) Great job!
WOD: Sunday Funday Skill: 10 Min EMOM: 6 Back Rack Step Ups during odd minutes, 6 Front Rack Lunges during even minutes. 5 Rounds for time 10 DB Ground to Overhead (45#/30#) then 20 Toes to Bar 20 Pull Ups 20 Burpees 20 Wall Ball (20#/12#) Enjoy the rest of the weekend!
Angie, Patricia, Oscar - 13:01 Ada, Vanessa, Joobin - 12:29 Tara, Jessica - 8:53 Mod Marika, Lindsay Z. - 11:14 Mark N. - 11:16
WOD: Beach Hut Skill: 5 sets of 5 Push Jerks and 20 Walking Lunges 10 Min AMRAP 10 Wall Balls (20#/12#) 12 One Arm KB Swings (20 KG/12kg) Everything in moderation over the holidays! Make a conscious effort to eat and drink better during this holiday season!
Taylor - 139 Reps 16# Jordan - 192 Rx Robert - 216 Joobin - 227 Fernando M. - 183 Vanessa - 198 Heather - 196 Tim - 181 Kaela - 176 Jason T. - -- Mod Fernando D. - 200 Kyle - 249 Rx Tara - 268 Rx Ronak - 225 Rx Marika - 163 Rx Osh - 137 12kg Subhi - 154 16kg Daniel - 189 10kg Anthony - 152 Rx Dennis - -- Mod Regina - 142 8kg Orlando - 167 4kg OJ - 186 14kg Jaron - 148 Mod Jovany - 137 10kg
WOD: Flow Skill: Dead lifts 5x5 working to a heavy 5 Maximum meters rowed in 20 Minutes. Level 7 on the damper setting.
Focus on posture! 5-10 minutes of post-wod mobility to address tight areas.
Tyler - 4378 meters Mike R. - 4175 Lindsay Z. - 4546 Nick Z. - 4092 Ben - 5057 Mike G. - 4060 Regina - 3766 Orlando - 4651 OJ - 3634 Tom S. - 4992 Tim - 4692 Tara - 4387 Jason G. - 5003 Derrick - 4897 Eric Sr. - 3931 Fernando D. - 5087 Bob - 6 Rds Mod
WOD: The Knot Skill: Bear Complex - Transition Practice & Cleans 9 - 7 - 5 Bear Complex (135#/85#) Muscle Ups Use your legs during the press over head! Do not try and muscle the weight over your head, it will only risk injury. Mod for the muscle up is a jumping pull up + toe to rings. Take your time and do not rush this workout! Position, position, position!
Kenia - 10:56 53# Regina - 17:03 43# Orlando - 15:22 85# Lindsay Z. - 8:30 73# Robert - 8:10 65# Adam - 14:22 95# Amy - 19:45 43# Osh - 15:29 45# Edwin - 11:16 45# Mark - 22:22 135# Stephanie - 12:37 53# Elisa - 18:17 73# Fernando D. - 15:21 Chipster Dennis - 22:15 115# Anthony - 21:29 115# Tim - 12:40 95# Jason G. - 14:59 95# Joe - 10:02 95# Brenda - 14:12 43# Heather - 9:08 43# Bernie - 24:12 Rx Danny - 30:00 135# Subhi - 9:32 65# Nick Br. - 23:52 Rx Lindsay D. - 9:12 35# Kimberly - 13:58 Mod Joobin - 13:36 95# Vanessa - 9:46 48# Tom S. - 10:18 95# Rick - 9:58 Spice - 18:09 Chipster Nicole - 10:47 63# Rich - 15:56 Chipster Natalie - 8:45 Mod Jason T. - -- Mod Marika - 12:32 33# Ronak - 11:57 53# Jessica - 7:35 Mod Monike - 13:32 53# Michelle - 10:01 20# Ada - 12:35 20#
WOD: Chipster Skill: American KB Swings / Sledgehammer Review / Sit Up Stand Ups 1RFT 100 American KB Swings (20kg/12kg) 100 Double Unders 100 Sledgehammers 100 Back Squats w/ Bar (45#/33#) Get the back involved at the top of the KB swing, good extension towards the ceiling and lock out those elbows. Not too fast of a pace with the back squats, stay in control and work good depth!
Mike G. - 20:18 12kg Tara - 18:26 Rx Tyler - 22:38 20kg Roheet - 25:25 14kg Victoria - 26:25 14kg Tom S. - 27:20 Rx Mike R. - 23:24 8kg Anthony - 17:54 20kg Angela - 25:00 12kg Keri - 19:54 12kg Kyle M. - 19:22 Rx Eric Sr. - 23:22 Mod Jennifer P. - 14:26 Mod Stephanie - 19:38 Rx Mark - 10:05 Rx Tom D. - -- Mod Orlando - 20:21 14kg OJ - 24:49 12kg Anthony2 - 17:17 Rx Dennis - 16:14 Rx Angie - 19:04 10kg Patricia - 26:27 8kg Jordan - 16:28 Mod Heather - 15:08 Rx Jason G. - 17:28 20kg Bob - 19:49 Mod Brenda - 18:07 12kg Vanessa - 17:35 Rx David - 19:46 Rx Bryce - 24:22 12kg Adrienne - 14:41 Mod Chris - 25:25 14kg Nicole - 15:51 Rx Kaela - 21:07 Rx Tim - 18:50 Rx Elisa - 16:23 Rx+ Danielle - 22:10 Rx+ Frank - 22:31 16kg Drew - 21:55 16kg Subhi - 19:44 16kg Ada - 17:15 10kg Yvonne - 22:10 Rx Jason T. - 24:47 Rx Ronak - 12:52 12kg Danny - 13:59 Rx Mike T. - 13:11 14kg Fernando M. - 20:06 Rx Way to push it today!
WOD: The Shaman Skill: Muscle Ups or Chest to Bar Pull Ups
5 Rounds for time. 6 Thrusters (135#/75#) 12 X-Fit Push Ups 20 MB Sit Ups (20#/12#)
Practice the false grip with the muscle ups. Create a good hip explosion and keep the rings tight to the body. Maintain good posture throughout the thruster or drop weight until you can!
Abby - 13:21 75# Oscar - 12:12 65# Lindsay Z. - 10:08 63# Nick Z. - 14:02 Rx Jen D. - 11:30 43# Ben - 11:02 Rx Vanessa - 11:07 48# Mike G. - 13:35 65# Robert - 15:08 75# Adam D. - 15:10 95# Tyler - 15:39 85# Darren - 14:18 45# Kyle M. - 11:26 115# Miles - 12:12 95# Kenia - 12:51 43# Nicole - 9:52 53# Roheet - 13:01 65# Tom S. - 12:10 95# Austin - 12:33 115# Jordan - 11:14 95# Fernando D. - 9:47 90# Jason G. - 12:51 95# Joe - 10:11 95# Tom D. - -- Mod Mike T. - 13:41 75# Angie - 10:57 43# Brenda - 12:50 43# Heather - 10:28 43# Patricia - 13:04 25# Tim - 10:11 95# Bob - 12:53 65# Danielle - 14:47 53# Elisa - 10:37 Rx+ Frank - 10:22 65# Rick - 11:51 85# Subhi - 16:16 85# Travis - 17:18 Mod Jovany - 14:53 Mod Yvonne - 12:20 53# Danny - 10:45 Rx Fernando M. - 10:52 95# Ada - 12:53 Mod Steve - 17:53 45# Jenifer - 16:00 33# Joobin - 10:43 65# Jason T. - -- Mod Bernie - 10:33 Rx
WOD: Slitheren Skill: Handstand Progressions (2) 6 Min Rounds w/ 1 Min Rest in between - Calculate total # of Reps per round + Distance Rowed Plyo Tire Jumps Hollow Rocks Tire Flips Box Dips Erg Rower Russian Twists Rest Keep your hands and feet off the ground during hollow rocks. Work full range on the box Dips, this includes full extension! Rip on the Rower!
Tara - 845 Jen D. - 664 Oscar - 594 Abby - 642 Mike G. - 595 Kenia - 562 Tyler - 584 Victoria - 543 Amy - 502 Robert - 677 Eric Sr. - 566 Fernando D. - 796 Heather - 686 Bernie - 763 Jennifer P. - 583 Bob - 732 Brenda - 693 Nicole H. - 970 Mike R. - 560 Tom S. - 866 Nick Z. - 760 Jovany - 542 Vanessa - 860 Osh - 627 Bryce - 986 Adrienne - 738 Michelle - 675 Lindsay Z. - 751 Jordan - 948 Jessica - 729 David - 861 Ronak - 887 Jason T. - --Mod Cortney - 598 Mike T. - 940 Tim - 822 Kaela - 786
