Saturday, November 30, 2013

11.30.13 Timber

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

Friday, November 29, 2013

11.29.13 Tryptophan

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)

Wednesday, November 27, 2013

11.27.13 Nak Attack

WOD: Nak Attack

Skill: Dead lifts 7,7,5,5,3,3,1,1

21 - 15 - 9 - 5
Bar Rows
Russian Twists (20#/12#)
Russian KB Swings (28kg/16kg)

Happy Birthday Ronak and Fernando D.!

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!

Tuesday, November 26, 2013

11.26.13 11.2 Games Workout

WOD: 11.2 Games Workout (Mod)

Skill: Snatch Balance 4x8

15 Min AMRAP
9 Tire Flips
12 Push Ups
15 Box Jumps (24"/18")

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

Monday, November 25, 2013

11.25.13 Badger

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!

Sunday, November 24, 2013

11.24.13 Sunday Funday

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


Saturday, November 23, 2013

11.23.13 Beach Hut

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

Thursday, November 21, 2013

11.22.13 Flow

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

11.21.13 The Knot

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#

Wednesday, November 20, 2013

11.20.13 Chipster

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!

Tuesday, November 19, 2013

11.19.13 The Shaman

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

Monday, November 18, 2013

11.18.13 Slitheren

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