WOD: Dante Skill: 10 Mins of Kipping HSPU's 10 Min AMRAP 10 Back Squats (135#/83#) 30 Double Unders Rest 5 Mins 100 X-Fit Push Ups for time. Use the wall to your advantage during the kipping HSPU's. Focus on good posture during the back squats.
Vanessa - 208 Rx Regina - 287 Mod Leslie - 200 83# Kody - 240 Rx Joey - 361 135# Gaylene - 276 83# Ryan - 177 135# Abby - 290 83# Kristine - 294 73# Mason - 170 115# Eric Sr. - 200 115# Ana - 185 83# Tom D. - 205 Rx Jessica He. - 240 83# Jennifer P. - 245 Mod Tyler B. - SPT Trevor - SPT Jim - PT John C. - PT Fernando D. - 264 Rx Anthony - Mod Carmen - 240 83# Sean O. - 207 Rx Jaclyn - 101 Mod Joe - 430 Rx Bob - Mod Cross - SPT Dennis - Mod Angie - 240 73# Jake - 240 115# Jovany - 197 85# Jen D. - 182 Rx Jenna - 240 Rx+ Maira - 263 83# Brenda H. - 205 63# Brenda D. - 235 83# Robert - 244 135# Delilah - 246 63# Jason G. - 178 Rx Anna - 202 35# Chris T. - 160 135# Mark - 185 Rx Stephanie - 284 Rx Jason T. - Mod Nicole - 285 Rx Chase - 240 95# Kyle - 240 Rx Tyler M. - 200 115# Jenifer - 235 83# Roslyn - 160 55# Yvonne - 206 73# Sara - 289 73# Danielle - 200 Mod Elisa - 205 83# Kaela - 202 Rx Rich E. - 200 135# Charise - 282 Mod Tara - 175 Rx Irish - 214 53# Jessica Hg .- 200 73# Amarjit - 280 95# Karen - 170 63#
Top 3 Push Ups Times: Men - Joey Arrighi (3:05), Joe Gutierrez (4:35), Kody Kampfen (4:45) Women - Nicole Hurley (3:28), Jenna Saenz (4:10), Jen Deasy (4:20)
WOD: Boiler Room Skill: 100 Sledgehammers Team WOD 3 Rounds A.) Row 500m B.) Wall Balls for duration of Partner A Row (20#/14#)
Score is total number of Wall Balls.
Ana & Igdalia - 150 Kody - 118 Rx Patricia - 116 Jovany & Robert - 209 Kaela - 103 Rx Vanessa & Delilah - 186 Ryan & Mason - 228 Rx Lindsay & Nick Z. - 212 Rx Kyle - Mod Jenna - Mod Jason T. - Mod Jim - PT Danielle - Mob Dennis - Mod Joobin - Mod Jaclyn - Mod
WOD: O'Grady Skill: Power Snatches 6,6,6,6,6 4 Rounds. 20 Pistol Squats 10 Body Blasters 10 HSPU's 20 Hollow Rocks
Focus on a strong pull under and full hip extension during the power snatch.
Carmen - 13:26 Joey - 20:00 Michael C. - 16:30 Kody - 17:26 Rx Kristine - 19:54 Orlando - 22:31 Regina - 18:31 Mod Taylor - 23:56 Adrienne - 26:40 Emily - 29:00 Nick Bre. - 24:24 Rx Corretta - 30:35 Gerard - 29:14 Tara - 31:31 Eric Sr. - 17:36 Ryan - 21:52 Mason - 22:54 Tom S. - 21:38 Tyler B. - SPT Trevor - SPT Brenda D. - 20:36 Becca - 24:50 Eddie - 26:02 Bernie - 1:31:20 MMM Jaclyn - 16:19 Anthony - Mod Dennis - 19:48 Angie - Mod Jake - Mod Cross - SPT Greyson - SPT Joobin - Mod Danielle - 19:38 Brenda H. - 18:42 Maira - 17:24 Leslie - 14:01 (2) Jenna - 13:25 Mod Jennifer P. - 18:55 Vanessa - 15:10 Tim - Mod Steve P. - 17:11 Jenifer - 18:34 Kyle - 17:17
WOD: Redmond Skill: Good Mornings 3 - 6 - 9 - 12 - 15 Sumo Dead lift High Pulls (115#/63#) Burpees Keep a slight bend in the knee and exaggerate your chest out, keeping the back as straight as possible.
Jen D. - 9:52 53# Terri - 9:53 25# Regina - 7:46 Mod Orlando - 11:12 Rx Rich V. - 7:22 Rx Cole - SPT Tyler - SPT Tammy - 11:20 43# Gerard - 10:12 Rx Kody - 8:09 Rx Joey - 5:45 Rx Micahel C. - 6:40 45# Grant - 11:01 95# Mason - 7:23 95# Adam - 6:45 Rx Taylor - 7:43 Rx Heather - 8:35 53# Nicole - Mod Kathryn - 5:42 Rx Jake - Mod Brenda D. - 8:23 Rx Angie - Mod Mike T. - 7:12 95# Joe - 5:47 Rx Marika - 9:34 53# Bob - 7:06 Mod Joobin - 5:44 95# Anthony - Mod Maria - 9:50 Rx Patricia - 9:51 35# Jason G. - 7:19 115# Ram - Mod Ana - 6:49 63# Jenna - 7:10 Rx Aaron - 7:27 Rx Robert - 6:13 Rx Carmen - 5:03 53# Sean L. - 8:49 95# Delilah - 9:27 53# Kristine - 8:48 Rx Chase - 6:54 95# Danielle - 8:29 65# Maira - 9:06 53# Brenda H. - 9:11 53# Steve P. - 11:26 95# Lindsay Z. - 9:10 Rx Nick Z. - 12:53 Rx Tim - Mod Nick Bre. - Mod Roheet - 9:00 85# Yajaira - 13:34 53# Ryan - 10:58 95# Rich E. - 6:12 85# Karen - 8:19 35# Subhi - 11:09 95# Tara - 5:41 Rx Kaela - 8:31 Rx
WOD: Pinwheel Skill: Rear Delt Raises then Cobra Holds 4 Rounds of: 12 Turkish Get Ups 40 Double Unders then 40 Bar Rows then 3 Rounds of: 20 American KB Swings 15 Hands Free Sit Ups Don't rush the Turkish Get Ups. Work to a good lunge position before standing!
Vanessa - 22:38 8kg/14kg Kristine - 25:28 15#/14kg Abby - 21:38 10#/16kg Leslie - 20:05 (26BR) 10#/14kg Oscar - 26:45 10#/10kg Gaylene - 28:27 PVC/16kg Kody - 29:44 16kg/28kg Michael C. - 24:37 10#/8kg Joey - 25:32 16kg/32kg Taylor - 29:54 14kg/28kg Orlando - 29:54 15#/14kg Jeron - 27:53 10#/10kg Corretta - 26:34 10#/12kg Eric Sr. - 31:50 10#/16kg Adrienne - 23:43 5#/8kg Emily - 26:12 5#/8kg Mason - 27:15 15#/20kg Tara - 20:19 10kg/16kg Heather - 23:42 10#/12kg Ana - 24:55 10#/14kg Tyler B. - SPT John C. - PT Becca - 32:25 8kg/12kg Jen D. - 41:48 10kg/12kg Jordan - Mod Anthony - Mod Joe - 26:15 16kg/28kg Steve V. - 25:35 14kg/24kg Cross - SPT Greyson - SPT Jason G. - Mod Tom S. - Mod Marika - 21:45 10#/12kg Dennis - Mod Cara - 28:23 10#/10kg Bob - Mod Tyler M. - 26:54 10kg/20kg Brenda D. - 21:28 8kg/12kg Nicole - 23:24 20#/18kg Aaron - 24:27 10#/20kg Brenda H. - 21:43 10#/8kg Maira - 19:33 10#/12kg Jenifer - 22:51 10#/10kg Steve P. - 22:33 8kg/10kg Karen - 32:54 10#/12kg Carmen - 16:34 10#/10kg Elisa - 18:52 12kg/18kg Teria - 21:13 10#/8kg Martin - 18:59 12kg/20kg Rick - 28:10 8kg/10kg Jason T. - Mod Tim - 24:54 16kg/20kg Roslyn - 9:36 Mod Nick Bre. - 24:00 20kg/24kg Monike - 20:41 Mod Amarjit - 22:58 8kg/18kg Ram - 22:54 14kg/18kg Ronak - 23:01 8kg/14kg Joobin - 19:16 14kg/20kg Fernando M. - 26:58 14kg/24kg Mike T. - 24:03 12kg/20kg
WOD: Rainbow Road Skill: Squat Clean to Jerk Transitions 18 Min AMRAP 9 Dead lifts (225#/135#) 9 Box Jumps (24"/20") 18 X-Fit Push Ups Out of the squat clean give a slight shrug at the top and adjust your hands so that you are in a better position to execute a strong jerk. The bar should be more in the palm of your hand rather than your fingers.
Jen D. - 198 Reps 103# Carmen - 269 103# Leslie - 149 133# (12') Rich V. - 262 Rx Orlando - 216 185# Regina - 240 Mod OJ - 228 105# Anna - 238 63# Vanessa - 300 103# Maira - 226 73# Teria - 243 63# Taylor - 217 Rx Joey - 261 Rx Tammy - 188 73# Cole - SPT Tyler S. - SPT Grant - 175 135# Roheet - 204 135# Adam - 261 Rx Mason - 212 185# Kody - 289 Rx Fernando D. - 305 Rx Becca - 242 88# Tom S. - 255 Rx Jaclyn - 297 103# Anthony - 189 Rx Marika - 243 63# Cara - Mod Tara - 265 Rx Joe - 347 Rx Tom D. - 219 Rx Patricia - 238 33# Bob - Mod Alex - 180 175# Chase - 268 185# Jason G. - 216 185# Danielle - 206 Rx+ Nicole - 277 113# Gaylene - 260 Rx Rich E. - 324 175# Sean L. - 216 135# Delilah - 193 103# Kristine - 258 113# Robert - 233 Rx Mark - 216 Rx Jenna - 192 Rx+ Linday Z. - 357 103# Stephanie - 262 93# Chris - 149 Rx Igdalia - 196 63# Brenda D. - 234 103# Yajaira - 239 53# Ana - 231 Rx Jason T. - Mod Maria - 222 123# Kaela - 217 Rx Jessica Hg. - 232 103# Amarjit - 218 155# Karen - 257 103# Fernando M. - 198 Rx+
WOD: Hustle Skill: Overhead Squats 5x8 5 Rounds. 200m Run 10 Strict Pull Ups 12 Ring Dips 15 Sit Ups Maintain a good press overhead during the OHS. If you drop too quickly you will likely lose control of the weight overhead. Stay in control!
Regina - 20:20 Orlando - 17:19 Jenifer - 15:17 Steve P. - 18:06 Oscar - 16:20 Adrienne - 16:32 Eric Sr. - 24:30 Joey - 17:09 Amy - 16:05 Mason - 16:22 Tyler B. - SPT Jon C. - PT Dennis - 1:29:46 MMMRx Anthony - 1:23:01 MMMRx Jen D. - 19:47 Greyson - SPT Cross - SPT Joe - 8:12 (20/20)Rx Kody - Mod Bob - Mod Jason G. - 5 Rounds +7 Rx Nicole - 11:08 (20/20) Rx / 14:26 Nick Bre. - 26:10 Rx+ Maira - 17:11 Brenda D. - 15:18 Jennifer P. - 17:29 Aaron - 12:00 Carmen - 12:42 Kristine - 20:25 Gaylene - 23:26 Jason T. - 21:04 Gina - 17:18 Chase - 15:50 Mark - 19:09 Stephanie - 15:40 Jenna - 15:36 Natalie - 13:40 Tara - 16:07 Chris - 13:44 Jaclyn - 22:39 Kyle - 18:08 Tim - 23:01 Ronak - 14:54 Danielle - 19:37 Elisa - 19:30 David - 23:20 Robert - 19:48 Rick - 20:26 Kaela - 23:32 Ana - 20:48 Amarjit - 13:37 Emily - 16:38 SPT Ram - 15:57 Taylor - 20:57 Maria - 16:54 Fernando M. - 21:43
Congrats to Coach Taylor and Jenna Saenz for competing in their very first CrossFit competition today! Both did great and gave it their all! We hope to enter more local competitions so if you are interested in competing let us know and we can register for upcoming events. We are looking to send a few competitors to a throwdown in September! Stay tuned...
WOD: Ralph (Mod) Skill: 100 Sledgehammers 4 Rounds. 8 Dead lifts (225#/153#) 16 Burpees 3 15' Rope Climbs 400m Run Position, position, position! Practicing good footwork on the rope!
1RFT. 20 Double Unders 20 Power Cleans (135#/83#) 40 Double Unders 15 Power Cleans 60 Double Unders 10 Power Cleans 80 Double Unders 5 Power Cleans
Focus on flexibility! Spend an additional 5-10 minutes mobilizing tight areas!
Sean L. - 16:54 65# Jason G. - 16:23 Rx Vanessa - 11:00 73# Delilah - 13:07 58# Tim - 14:07 Rx Irish - 15:48 53# Lindsay Z. - 19:48 83# Nick Z. - 15:59 Rx Kaela - 18:23 Rx Anthony - -- Mod Megan - 7:18 Rx+ Tom S. - 16:44 Rx Roheet - 19:33 115# Kyle - -- Mod Jen D. - 21:10 53# Jon C. - -- Mod Bernie - -- Mod
WOD: DG Skill: Weighted Push Ups 10 Min AMRAP 8 Sit Ups 8 DB/KB Thrusters (35#/20#) 12 DB/KB Walking Lunges
Keep your hips up and abs tight during the weighted push ups. Focus on posture during the thrusters and lunges.
Come out this Sunday to the Silver Creek SportsPlex to help cheer on Taylor and Jenna as they enter their first competition! Starts at 9am and ends around noon.
Kody - 147 30# Abby - 168 Rx Tara - 156 Rx Vanessa - 171 Rx Jenifer - 233 15# Teria - 204 15# Maira - 178 15# Gaylene - 159 Mod Kristine - 176 15# Megan - 249 Rx Gerard - 141 Rx Corretta - 164 Rx Anthony - -- Mod Ana - 168 Rx Ryan - 162 30# Mason - 148 30# Irish - 156 10# Tyler B. - -- SPT Eddie - 162 Rx Jen D. - 166 Rx Nicole - 207 Rx Ronak - 177 Rx Joe - 204 Mod Tom S. - 175 Rx Jordan - -- Mod Jason K. - -- Mod Leslie - 162 Rx Taylor - 126 Rx Jason G. - 120 Mod Tim - 149 Rx Chase - 156 25# Emily - 227 10# Adrienne - 218 10# Chris - 151 Rx Sara - 203 Rx Kyle - 162 Rx
Tyler B. - SPT
Jovany - 197 85#
Nicole - 285 Rx
