4.30.14 Game 7

WOD: Game 7

Skill: Split Jerk - 4 reps on the minute for 8 minutes

12 Min AMRAP
Wall Balls (20#/14#)
Toes to Ring
X-Fit Push Ups

When split jerking, be sure to have proper foot displacement.  One foot forward and one foot backwards (Not just a drop backwards).  Be aggressive with your feet and we're looking for good speed!

Abby - 143 Reps Mod
Joey - 259 Mod
Rich V. - 135 Rx
Jen D. - 151 14#
Quan - 111 Mod
Kody - 211 Rx
Brenda D. - 163 14#
Taylor F. - 154 Rx
Maria - 171 12#
Jessica He. - 112 12#
Irish - 105 10#
Eric Sr. - 144 20#
Angela - 119 12#
Jake - -- Mod
Angie - -- Mod
Melissa - 139 10#
Jordan - -- Mod
Ruben - 211 Rx
Jaclyn - -- Mod
Nicole - 148 Rx
Joe - 226 Rx
Monike - 189 12#
Heather - 191 Rx
Clay - 199 Rx
Nick Bre. - 214 Rx
Jovany - 150 16#
Joobin - 189 Rx
Cross - SPT
Patricia - 140 10#
Cara - 159 12#
Mark B. - 200 Rx
Stephanie - 192 Mod
Elisa - 200 Rx
Danielle - 105 14#
Becca - 161 Rx
Tom S. - 206 Rx
Vanessa Ch. - 148 Rx
Leslie - 161 Rx
Natalie - 163 12#
Chase - 195 16#
Tim - 167 Rx
Steve P. - 135 16#
Jenifer - 153 12#
Nick Z. - 110 Rx
Lindsay Z. - 113 14#
Spice - 166 16#
Ronak - 171 14#
Fernando M. - 184 Rx
Subhi - 193 Mod
Ram - 169 20#
Amarjit -  176 20#

 

4.29.14 Annie

WOD: Annie

Skill: Dead lifts 10,7,5,5,4,4,3,3,2,2

50 - 40 - 30 - 20 - 10
Double Unders
Sit Ups

Proper set up for the dead lifts.  Shoulders back and chest out.  Really exaggerate your posture at the bottom.  Cut out all slack by pre-loading the bar and tightening the core.

Abby - 9:24
Jenna - 10:13 Rx
Carmen - 12:00
Leslie - 10:52
Regina - 13:38
Orlando - 12:12
Oscar - 12:07
Quan - 15:18 Mod
Kody - 11:41
Vanessa Ch. - 8:03 Rx
Taylor - 12:13 Rx
Maira - 10:23
Anna - 12:43
Mason - 11:38
Adam D. - 11:31
Joey A. - 12:26
Jessica He. - 12:55
Mike R. - 12:31
Austin - 9:42 Rx
Ethan - 12:08
Anthony - 9:20 Rx
Jen D. - 16:45 Rx
Jordan - -- Mod
Fernando D. - 17:42 Mod
Becca - 11:45 Rx
Cole - SPT
Tyler R. - 7:31 Rx
Joe - 6:58 Rx
Jake - 11:16
Angie - 9:42 
Ruben - 8:12 Rx
Heather - 9:08
Patricia - 12:10
Cara - 12:42
Nicole - 7:39 Rx
Joobin - 7:20 Rx
Elisa - 18:29 Rx
Marika - 9:59
Ronak - 8:52
Monike - 10:36
Subhi - 10:28
Fernando M. - 11:22 Rx
Yajaida - 15:39
Bernice - 9:20
Khoi - 16:49
Mike T. - 12:04
Nick Bre. - 8:39 Rx
Robert - 9:54 Rx
Clay - 8:00 Rx
Yvonne - 9:14 Mod
Stephanie - 7:06 Rx
Mark B. - 9:35 Rx
Alex - 12:43
Chase - 11:42
Delilah - 11:41
Natalie - 10:00
Amarjit - 10:39
Ram - 11:15
Drenda D. - 11:56 Rx
Rich E. - 10:10
Rick - 13:35
Denim - 6:08 Rx
Roheet - 11:00
Tim - 7:44 Rx
Kaela - 9:37 Rx 
Adrienne - 13:21
Charise - 9:51
Chris T. - 12:41

4.28.14 Bombshell

WOD: Bombshell (Happy Birthday Lindsay Z.!)

Skill: Pull ups 6,6,6,6,6

2 Rounds.
15 Push Press (115#/73#)
Run 100m
20 Hang Cleans (115#/73#)
Run 100m
28 Bar Rows
Run 100m

Use your legs!  Keep your abs tight throughout especially overhead (Ribcage down!)

Rich V. - 11:23 Rx
Quan - 15:51 45#
Jesse - 15:44 Mod
Regina - 16:05 53#
Orlando - 16:17 95#
Tara - 15:10 Rx
Vanessa Ch. - 15:50 63#
Kody - 11:34 Rx
Abby - 14:44 Rx
Anna - 21:08 43#
Lindsay Z. - 14:04 Rx
Nick Z. - 16:26 Rx
Jessica He. - 15:54 63#
Ethan - 12:47 75#
Ana - 13:21 63#
Kristine - 13:34 43#
Eric Sr. - 22:30 95#
Jennifer P. - 14:48 53#
Robert - 13:53 Rx
Tyler R. - 12:02 Rx
Anthony - 14:20 Rx
Melissa - 15:23 43#
Fernando D. - 10:01 Rx
Tom S. - 12:34 Rx
Jenn J. - 15:23 43#
Greyson - SPT
Becca - 15:23 58#
Heather - 15:22 58#
Joobin - 12:50 Rx
Kody - -- Mod
Dennis - 9:48 Rx
Ruben - 12:07 115#
Joe G. - 10:07 Rx
Jovany - 22:20 65#
Nicole - 14:47 Rx
Brenda H. - 14:19 43#
Danielle - 16:54 Rx
Delilah - 16:38 43#
Carmen - 11:56 45#
Alex - 17:26 65#
Chase - 17:29 95#
Maira - 13:53 43#
Jenna - 13:33 Rx
Spice - 12:11 75#
Chris T. - 18:23 Rx
Vanessa Ce. - 15:48 63#
Jenifer - 17:40 15#
Steve P. - 19:03 75#
Mark B. - 18:09 Rx
Adrienne - 16:54 45#
Kaela - 19:12 Rx
Brenda D. - 15:11 63#
Tasha - 16:09 43#
Tim - 15:31 Rx
Taylor F. - 14:26 95#
Amarjit - 16:00 95#
Ram - 20:14 95#
Khoi - 19:47 55#
Clay - 13:47 Rx
Mike T. - 13:59 95#
Merlina - 18:29 48#

4.27.14 NPFL Race

WOD: NPFL Race

Skill: Rope Climbs

1 Round w/ Teams.

15 DB Burpee Thrusters (30#/20#)
20 Box Jumps (24"/20")
60 Double Unders
20 Pull Ups
15 Dead lifts (225#/153#)

Maria, Taylor, John - 8:33
Taylor, Ana, Maira - 6:59
Rich E., Tyler M., Anthony - 8:33

4.26.14 Pythagorean

WOD: Pythagorean

A.) 100 Bench Press for time (135#/53#) (Alternating Partners until both reach 100 reps)

B.) 8 Pull Up Isolation Holds for max duration. (Knee Tuck)

C.) 10 Min of Run, Row , or Double Unders

Break the bench presses into manageable sets.  Make sure you do not gas yourself out.  Take small breaks and keep moving. After A is completed, do B, then C. 

Abby - 9:08 53#
Eddie - 14:09 135#
Regina - 11:11 43#
Orlando - 12:39 135#
Tom S. - 14:07 135#
Nick Bre. - 9:28 135#
Spice - 16:04 115#
Joobin - 17:45 135#
Fernando D. - 8:35 135#
Delilah - 14:30 53#
Vanessa Ch. - 13:12 53#
Jessica Hg. - 9:42 43#
Ana - 12:11 43#
Jason T. - -- Mod
Danielle - -- Mod
Elisa - -- Mod
Jenna - -- Mod
Dennis - -- Mod
Tim - -- Mod
Chris T. - -- Mod
Angie - -- Mod
Jake - -- Mod
Jason P. - -- Mod
Jennifer P. - -- Mod
John C. - -- Mod
Rich E. - 12:00 95#
Robert - 11:00 135#

4.25.14 Diane

WOD: Diane

Skill: Clean Phase Practice - Straight Arm Shrug, High Pull, Pull Under, Rack

21 - 15 - 9
Dead lift (225#/153#)
HSPU's

Drive through the heels! Keep the back as straight as possible.

Abby - 10:01 153#
Spice - -- Mod
Regina - 8:04 93#
Orlando - 10:19 185#
Quan - 8:12 Mod
Maira - 7:08 73#
Vanessa Ch. - 8:35 113#
Anna - 6:16 63#
Tom S. - 12:13 Rx
Jenn J. - 4:33 73#
Kody - 21:42 205#
Robert - 17:04 Rx
Monike - 5:19 83#
Jen D. - 9:28 113#
Joey - 8:54 225#
Eric Sr. - 9:02 185#
Marika - 6:15 83#
Tara - 16:22 Rx
Kristine - 6:26 83#
Steve V. - 9:11 Rx
Ana - 5:22 113#
Jennifer P. - 4:48 53#
Fernando D. - 7:54 Rx
Mike T. - 8:06 155#
Khoi - 11:55 115#
Reggie - -- Mod
Bobs - -- Mod
Tyler R. - -- Mod
Anthony - 7:27 Rx
Dennis - -- Mod
Eddie - 14:48 Rx
Becca - 6:20 73#
Joe - 7:22 Rx
Ruben - -- Mod
Greyson -  SPT
Cross - SPT
Carmen - 4:20 73#
Jaclyn - 3:38 103#
Vanessa Ce. - 5:01 113#
Joobin - 12:59 Rx
Ram - 10:42 185#
Adrienne - 8:35 83#
Rick - 7:10 115#
Lindsay Z. - 5:07 128#
Tim - 9:40 185#
Kaela - 9:13 125#
Nick Bre. - 8:34 Rx
Brenda D. - 5:04 93#
Elisa - 14:57 Rx
Chris T. - 5:55 185#
 

 

4.24.14 Fearless

WOD: Fearless (Happy Birthday Orlando!)

Skill: L-Holds : Ground, Box, Rings

3 RFT.
40 Jumping Squats
30ft. Bear Crawl
20 Burpees

Proper warm up is extremely important.  Take the stretches and warm up seriously and do not just go through the motions.  Mobility and flexibility are key to advancing and increasing range.

Joey - 10:59
Spice - 15:25
Quan - 13:09 
Oscar - 16:58
Subhi - 14:33
Lindsay Z. - 11:16
Nick Z. - 16:43
Kody - 8:18
Clay - 9:02
Vanessa Ch. - 10:20
Anna - 18:21
Roheet - 12:13
Adam D. - 10:05
Jen D. - 18:33
Orlando - 14:14
Angela - 16:34
Nicole - 12:01
Mike R. - 17:27
Jesse - 10:44
John C. - -- Mod
Tom D. - 10:50 Amanda 95#
Robert - 12:53 Rx+
Becca - 12:43
Angie - 13:14
Jake - -- Mod
Joe - 9:14
Rich E. - 9:30
Tyler M. - 14:46
Melissa - 12:53
Brenda D. - 12:03
Tasha - 14:18
Joobin - 9:56 Rx+
Ram - 10:20
Ruben - 9:23
Taylor M. - 10:05
Steve V. - 9:25
Brenda H. - 13:28
Alex - 14:22
Chase - 8:59
Ana - 12:18
Jenna - 12:08
Danielle - 11:46
Elisa - -- Mod
Natalie - 10:00
Mark B. - 13:51
Chris T. - 14:22
Yajaira - 18:25
Delilah - 13:45
Maira - 15:00
Tara - 12:14
Khoi -15:10
Mike T. - 11:44
Fernando M. - 9:50
Nick Bre. - --Mod
Jessica Hg. -  18:10

4.23.14 Amanda

WOD: Amanda

Skill: Double Unders

9 - 7 - 5
Muscle Ups
Full Snatch (135#/93#)

Scale as needed.  Work to the bottom of the squat and maintain a good press overhead. 

Rich V. - 7:18 135#
Tara - 14:10 63#
Jen D. - 5:12 43#
Regina - 7:01 33#
Quan - 6:00 15#
Joey - 9:15 135#
Roheet - 8:01 65#
Kody - 9:17 95#
Vanessa Ch. - 6:57 38#
Abby - 10:21 63#
Corretta - 9:45 63#
Rich E. - 3:52 85#
Charise - 3:41 53#
Denim - 19:48 Rx
Elisa - 7:58 73#
Jordan - -- Mod
Anthony - 12:15 135#
Sean P. - 8:09 95#
Becca - 9:33 43#
Dennis - 12:32 115#
Danielle - 8:38 63#
Melissa - 9:18 33#
Brenda D. - 8:24 43#
Clay - -- Mod
Kody - -- Mod
Jake - -- Mod
Angie - 5:38 43#
Steve V. - 9:09 95# (MU)
Karen - 6:45 33#
Megan - 7:18 93#
Danny - 17:35 115# (MU)
Tom S. - 13:09 135# (MU)
Jenn J. - 5:50 25#
Ruben - 16:40 95# (MU)
Joe - 12:40 135#
Joobin - 15:12 95# (MU)
Patricia - 7:28 33#
Jovany - 6:34 45#
Nicole - 8:15 63#
Greyson - SPT
Cross - SPT
Stephanie - 5:40 33#
Mark B. - 13:28 115#
David - 19:47 115# (MU)
Spice - 8:09 85#
Carmen - 8:11 33#
Chase - 5:58 65#
Natalie - 6:15 53#
Irish - 7:20 15#
Fernando D. - 11:44 135#
Marika - 5:26 33#
Adrienne - 7:23 25#
Brenda H. - 7:04 25#
Vanessa Ce. - 6:29 43#
Amarjit - 5:32 65#
Subhi - 8:21 85#
Ram - 7:50 65#
Merlina - 8:20 25#
Maria - 8:00 53#
Mike T. - 9:45 95#
Jessica Hg. - 11:58 25#
Nick Bre. - 15:52 Rx

4.22.14 Slugger

WOD: Slugger

Skill: Dip Progressions - Box, Rings, Russian

75m Run - 40 X-Fit Push Ups
75m Run - 35 AKBS (20kg/12kg)
75m Run - 30 Bar Rows
75m Run - 25 Hollow Rocks
75m Run - 20 Inverted Burpees

Inverted Burpees are a sit up, stand up into a handstand. Work FULL range of motion during the ring dips (shoulders to rings and full extension at the elbow at the top).

 Abby - 13:07 Rx
Rich V. - 12:07 Rx
Regina - 14:58
Orlando - 11:35
Linday Z. - 10:53
Nick Z. - 16:14
Carmen - 11:49
Quan - 12:00
Jenna - 11:17
Vanessa Ch. - 10:44 Rx
Brenda D. - 11:33 Rx
Maira - 13:20 10kg
Anna - 13:10 10kg
Adam D. - 12:44 Rx
Tammy - 13:32 10kg
Deanna - 16:24 8kg
Joey - 10:49 Rx
Anthony - -- Mod
Marika - 13:53 Rx
Roheet - 14:37 Rx
Irish - 16:50 8kg
Jesse - 13:30 16kg
Jennifer P. - 13:17 10kg
Fernando D. - 10:07 Rx
Becca - 12:24 Rx
Robert - 12:10 20kg
Tom S. - 11:04 Rx
Tyler R. - 10:32 Rx
Ricey - -- Mod
Angie - 12:37 Mod
Jake - 10:58 Rx
Elisa - 12:13 Rx
Cole - SPT
Garrett - SPT
Guillaume - SPT
Greyson - SPT
Cross- SPT
Joe - 8:43 Rx
Jen D. - 12:39 12kg
Jason G. - 11:48 20kg
Ruben - 10:33 Rx
Dennis - 8:08 18kg
Joobin - 9:39 20kg
Tyler M. - 14:05 20kg
Denim - 9:04 Rx
Spencer - 11:30 12kg (8)
Nicole - 10:40 Rx
Danielle - 12:12 Rx
Tom D. - 9:25 Rx
Brenda H. - 12:12 8kg
Stephanie - 11:10 Mod
Clay - 8:21 Rx
Ana - 10:12 12kg
Chris T. - 14:53 18kg
Yajaira - 18:17 10kg
Steve P. - 11:33 12kg
Vanessa Ce. - 14:42 12kg
Yvonne - 14:56 12kg
Kody - 10:50 Rx
Charise - 10:25 Rx
Rich E. - 8:20 20kg
Kristine - 14:00 12kg
Gaylene - 15:19 12kg
Jason T. - -- Mod
Khoi - 18:59 10kg
Ronak - 10:00 12kg
Monike - 14:32 12kg
Subhi - 14:45 Rx
Fernando M. -  11:47 Rx
Nick Bre. - 9:38 Rx

4.21.14 The Condor

WOD: The Condor

Skill: Back Squats 5x8

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Wall Balls (20#/14#)
Knee to Elbow
SDLHP (95#/65#)

Straight backs during the Sumo Dead Lift High Pulls.  Use your legs and hips!  Focus on Knees to Elbows not Knees to Armpits! Use the same 'push & pull' with your arms as you would with a kipping pull up.

 
Joey - 9:57 95#
Quan - 13:17 45# (8)
Regina - 12:32 53#

Orlando - 15:23 85#
Taylor - 15:05 Rx
Kody - 9:37 Rx
Oscar - 14:54 95#
Abby - 12:33 63#
Corretta - 19:26 Rx
Ricky - 14:43 65# (8)
Irish - 15:27 25# (8)
Clay - 11:23 Rx
Kristine - 14:29 53#
Eric Sr. - 16:31 95#
Ana - 17:34 63#
Jenifer - 13:38 33#
Steven V. - 12:33 Rx
Tara - 15:15 Rx
Anthony - 1:02:48 Murph
Tyler R. - 1:06:52 Murph
Robert - 12:40 Rx
Angie - 14:23 43#
Jake - -- Mod
Fernando D. - 18:26 Mod
Guillaume - SPT
Joe - 9:53 Rx
Ruben - 10:39 Rx
Dennis - -- Mod
Heather - 12:29 43#
Cara - 16:38 43#
Maira - 14:33 43#
Bobs - 14:25 Rx
Jason G. - 11:13 Rx
Chase - 11:41 65#
Tom S. - 10:37 Rx
Alex - 12:02 65#
Stephanie - 11:32 43#
Mark B. - 13:33 Rx
Carmen - 11:57 33#
Tasha - 13:59 43#
Denim - 8:34 Rx
Jovany - 12:18 65#
Natalie - 12:09 53#
Chris T. - 16:05 95#
Spice - 12:51 65#
David B. - 12:35 Rx
Yajaira - 16:33 35#
Brenda D. - 13:38 53#
Adrienne - 12:36 43#
Rick - 12:48 65#
Danielle - 13:21 63#
Nicole - 15:26 63#
Jason T. - -- Mod
Tyler M. - 15:35 95#
Jenna -  14:11 63#
Jessica Hg. - 11:36 35#
Khoi - 23:51 55#
Fernando M. - 15:15 Rx
Ronak - 17:14 63#
Maria - 13:24 53#
Jesse - 14:48 65#
Austin - 8:26 95#
Osh - 25:00 65#