7.31.14 Highwire

WOD: Highwire

Skill: Muscle Up Progressions

Buy In: 75 American KB Swings (20kg/12kg)
5 Rounds of:
30 Double Unders
10 Knee to Elbow
Cash Out: 75 American KB Swings

The tighter the elbows stay to the body during the muscle up the better!  

Abby - 16:47 12kg
Joobin - 16:47 Rx
Regina - 17:45 12kg
Orlando - 19:43 20kg
Kody - 15:48 Rx
Osh - 20:24 12kg
Taylor - 20:35 Rx
Tammy - 14:10 8kg
Cole - 18:30 8kg
Becca - 23:06 14kg
Jenifer - 16:03 8kg
Megan - Mod
Teria - 19:04 14kg
Mason - 20:39 18kg
Heather - 16:35 12kg
Carla - 17:34 8kg
Steve V. - 20:12 Rx
Ryan - 22:31 18kg
Irish - 16:39 10kg
Kathryn - 17:22 12kg
Carmen - 16:40 14kg
Robert - 26:15 Rx
Anthony - 17:30 Rx
Brenda D. - 16:04 12kg
Joe - 13:42 Mod
Maira - 16:05 12kg
Kristine - 15:22 12kg
Gaylene - 19:51 12kg
Sara - 13:44 12kg
Dennis - 154 Mod
Cara - 19:48 10kg
Jenna - 16:25 Rx+
Leslie - 18:51 12kg
Yajaira - 25:15 12kg
Cindy - 20:21 12kg
Delilah - 18:49 10kg
Martin - 16:24 16kg
Amarjit - 15:35 16kg
Ram - 21:15 20kg
Crystal - 9:05 8kg
Jason Re. - 10:08 10kg
Tom S. - 21:47 Rx
Travis J. - 22:20 20kg
Subhi - 22:28 Rx
Roheet - 22:28 Rx
Nicole - 21:50 Rx+
Karen - 18:56 12kg
Igdalia - 25:15 12kg
Maria V. -  17:40 12kg

7.30.14 JJ

WOD: JJ

Skill: 2 Squat Cleans EMOM for 5 Mins

10 Squat Cleans (185#/135#) - 1 HSPU
9 Squats Cleans - 2 HSPUs
8 Squats Cleans - 3 HSPUs
7 Squat Cleans - 4 HSPUs
6 Squat Cleans - 5 HSPUs
5 Squat Cleans - 6 HSPUs
4 Squat Cleans - 7 HSPUs
3 Squat Cleans - 8 HSPUs
2 Squat Cleans - 9 HSPUs
1 Squat Clean - 10 HSPUs

Pick a weight that you can maintain clean technique throughout the whole workout.  Keep your abs tight and control the drop into the squat. 

Angelina - 19:07 43#
Maria R. - 20:44 43#
Jenifer - 24:11 63#
Rich V. - 18:34 135#
Steve P. - 25:44 105#
Vanessa - 29:01 73#
Lindsay - 15:44 43#
Nick Z. - 24:30 135#
Oscar - 22:39 75#
Becca - 18:28 53#
Taylor - 19:59 135#
Teria - 18:37 48#
Adrienne - 17:11 53#
Emily - 13:34 35#
Eric Sr. - 17:41 Mod
Brenda D. - 17:58 73#
Ryan - 23:56 95#
Mason - 26:58 115#
Kody - 31:40 135#
Irish - 20:00 53#
Karen - 21:39 53#
Steve V. - 31:20 165#
Jason R. - 25:17 95#
Anthony - 28:30 155#
Joe - 26:02 Rx
Jaclyn - 16:59 83#
Dennis - 41:29 175#
Sean O. - 38:31 145#
Joobin - 28:43 165#
Bob - Mod
Tyler B. - 18:17 35#
Amarjit - 22:50 115#
Ram - 27:40 135#
Jason G. - 43:10 Rx
Carmen - 19:25 73#
Mark - 24:18 165#
Stephanie - 14:54 63#
Allie - 39:42 115#
Sara - 12:50 73#
Leslie - 20:59 73#
Yajaira - 24:30 53#
Cindy - 21:40 53#
Aaron - 28:23 165#
Corina - 16:30 33#
Kyle - 32:32 135#
Martin - 19:15 85#
Maira - 13:17 53#
Nick B. - 21:58 Rx
Tim - 26:29 Rx
Jennifer P. - 12:23 33#
Nicole - 22:36 83#
Jessica Hg. - 19:36 73#
Eddie - 35:32 155#
Kaela - 27:55 73#
Grant - 28:40 65#
Igdalia - 24:21 53#
Subhi - 26:20 125#
Mike T. -  17:58 115#

7.29.14 Washout

WOD: Washout

Skill: Kipping Pull Ups 10,10,10,10

4 Rounds for time.
15 Box Jumps (24"/20")
25 Push Ups
15 Ring Dips

Remember that the kip is initiated with the shoulders and not a swinging of the legs. 


Abby - 16:39
Leslie - 16:02
Ana - 15:37
Regina - 15:49
OJ - 15:34
Robert - 21:32 Rx
Vanessa - 13:45
Brenda D. - 15:40
Maira - 18:30
Osh - 20:37
Taylor - 23:58 Rx
Becca - 15:17
Tom S. - 17:57 Rx
Megan - 16:22
Cara - 16:05
Mason - 17:43
Ryan - 15:25
Carla - 13:50
Mike R. - 20:36
Kody - 12:29 Rx
Anthony - Mod
Roheet - 22:37
Irish - 19:34
Greyson - SPT
Cross - SPT
Joe - 14:27 Rx
Joobin - 16:51
Bob - Mod
Steve V. - 13:23 Rx
Carmen - 11:01
Rich E. - 12:53
Charise - 12:14
Karen - 14:41
Nicole - 14:04
Sean L. - Mod
Jason G. - 21:14
Cindy - 15:53
Marika - 18:38
Jennifer P. - 14:19
Mark - 20:30
Stephanie - 11:40
Chase - 14:13 Rx
Delilah - 14:43
Jenna - 18:40
Allie - 21:40
Pam - 18:00
Tim - 16:38 Rx
Nick B. - 14:18 Rx
Amy S. - 12:33 Mod
Jason T. - Mod
Subhi - 20:03
Santhi - 17:10 
Nick Z. - 19:41
Lindsay - 14:11 
Aly - 12:34 
Tara - 16:07
Amarjit - 13:41
Kaela - 18:45
Igdalia - 20:25
MJ - 16:40
Maria V. - 15:14

7.28.14 Hipster

WOD: Hipster

Skill: Snatch Grip Dead lifts 

21 - 15 - 9
Hang Snatch (115#/73#)
Front Rack Lunges (115#/73#)

Big jump during your snatch! Elbows high and abs tight for your lunges!

Orlando - 18:47 95#
Regina - 9:55 43/12#
Kristine - 10:54 35/73#
Gina - 11:00 25#
Gaylene - 15:47 Rx
Taylor - 16:36 Rx
Marika - 11:24 43#
Marion - 13:45 PVC
Megan - Mod
Joey - 10:29 Rx
Allie - 9:16 Rx
Mason - 12:54 95#
Eric Sr. - 19:40 Mod
Angelina - 8:24 15/43#
Heather - 8:16 43#
Maria R. - 10:16 15/43#
Ryan - 14:57 95#
Carla - 12:23 25#
Jaclyn - 9:06 53#
Irish - 9:16 33/45#
Tyler R. - Mod
Joe - 8:26 Rx
Ana - 10:59 43/53#
David - 13:27 Rx
Dennis - Mod
Bob - Mod
Joobin - 15:37 Rx
Brenda D. - 10:42 53#
Maira - 11:34 43#
Adrienne - 10:28 35#
Jason G. - 13:25 Rx
Sara - 7:15 53#
Tyler M. - 15:43 85#
Aaron - 12:03 Rx
Martin - 6:34 65#
Vanessa - 9:45 53#
Mark - 9:19 Rx
Robert - 14:12 95#
Chase - 10:50 75#
Delilah - 11:41 43#

Jenna - 13:30 Rx+
Danielle - 15:29 Rx
Cindy - 11:53 43#
Tom S. - 16:05 Rx
Sean O. - 15:03 95#
Kyle - 15:46 Rx
Jovany - 12:44 65#
Tim - 11:30 95# Mod
Nick B. 9:28 Rx
Jason T. - Mod
Tara - 12:25 Rx
Jenifer - 10:34 43#
Steve P. - 11:36 65#
Ram - 16:22 95#
Amarjit - 8:33 65#
Subhi - 11:39 75#
Kaela - 11:38 53#
Jessica Hg. - 8:41 33#
Maria V. - 11:08 43#

7.27.14 Sunday Funday

WOD: Sunday Funday

Skill: Mobility Work

20 Min AMRAP
3 Dead lifts (275#/155#)
6 Ring Dips
9 Box Jumps (30"/24")
27 Double Unders


Throwback...



Ernie - 9+9
Bernie - 7+5

7.26.14 Awesome

WOD: Awesome

Skill: Clean Phases - Power Shrug, High Pull, Squat Clean

For time.
55 Cleans @ Bodyweight

Make them all quality!

Sean L. - 12:16 145#
Eddie - 12:06 155#
Jenna - 15:30 135#
Elisa - 13:40 115#
Danielle - 14:36 115#
Chris T. - 13:00 165#
Regina - 5:00 53#
OJ  - 9:45 95#
Heather - 7:40 63#
Santhi - 7:45 10#
Subhi - 9:21 125#
Chris D. - 36:35 185#
Vanessa - 17:55 53#
Amarjit - 8:40 95#
Kyle - Mod
Allie - 19:58 115#
Robert - 11:15 165#
Delilah - 12:48 63#
Igdalia - 10:48 53#
Joey - 12:49 185#
MJ - 12:30 15#
Ram - 10:11 105#
Marika - 9:58 63#
Jaclyn - 11:23 115#
Joobin - 25:33 175#
Nicole - 16:30 125#

7.25.14 !Help Me!

WOD: !Help Me!

Skill: Chest to Bar Pull Ups

Team WOD: 
4 Rounds
A.) 40 Double Unders
B.) Burpee Broad Jumps

Both partners must finish both exercises before advancing to the next round.  Score is time.

Maria R & Angelina - 20:08
Michelle, Jenifer, Steve P. - 20:50
Robert & Carmen - 12:58
Taylor - 13:30
Osh & Lindsay - 13:34
Eric Sr. - Mod
Megan - Mod
Allie & Steve V. - 8:35 Rx
Ryan & Mason - 8:13
Orlando & Regina - 11:54
Mike T. & Tom S. - 9:46
Dennis - Mod
Anthony - Mod
Leslie & Enrique - 7:22
Eddie - 8:35
Joey - Mod
Victor - Mod
Tyler R. - Mod
Jen D. - 14:07
Nicole & Joobin - 7:48 Rx
Roheet & Jason G. - 8:14
Cindy & Blane - 9:38
Jessica Hg. & Sean L. - 15:21
Cross & Greyson - 5:23
Subhi & Maria V. - 10:21

7.24.14 Tractor

WOD: Tractor

Skill: Sotts Press 4x10

20 Min AMRAP
5 Overhead Squats (95#/63#)
1 80ft Bear Crawl
10 Push Press (95#/63#)
15 Box Jumps (24"/20")

New shirts are in!  They are $30 a piece and much better than our last design!  Get them while they're hot!

Abby - 173 Rx
Carmen - 192 35#
Jenifer - 129 53#
Steve P. - 155 75#
Joe - 191 Rx
Regina - 155 Mod
Orlando - 11895#
Jen D. - 130 53#
Taylor - 156 Rx
Cole - SPT
Tammy - Mod
Megan - Mod
Allie - 166 Rx
Angela - 155 53#
Heather - 155 43#
Mason - 146 65#
Adam - 141 Rx
Carla - 124 15#
Anthony - Mod
Irish - 166 43#
Marika - 161 43#
Patricia - 104 33#
Chase - Mod
Alex - Mod
Joobin - 191 Rx
Bob - 217 Mod
Nicole - 169 Rx
Sean L. - 148 75#
Cindy - 191 35#
Brenda D. - 166 53#
Leslie - 167 Rx
Vanessa - 186 53#
Delilah - 155 53#
Jenna - 160 Rx+
Maira - 186 33#
Brenda H. - 155 43#
Jason G. - 206 Rx
Karen - 161 35#
Elisa - 157 Rx
Tim - 186 Rx
Gerard - 164 Rx
Jason T. - Mod
Tom S. - 187 Rx
Rich E. - 161 65#
Bobs - Mod
Nick Z. - 114 Rx
Lindsay - 191 33#
Jessica Hg. - 160 35#
Igdalia - 122 33#
Ana - 186 33#
Fernando M. - 155 Rx
Subhi - 143 85#
Charise - 161 Rx

7.23.14 Uggla

WOD: Uggla

Skill: Dead lifts 3,3,3,3,3,3 or 10,10,10,10

25 - 20 - 15 - 10 - 5
Russian KB Swings (2pd/1pd)
Hand Release Push Ups
*15 Hollow Rocks after each round

Set up and posture!  New shirts should be in tomorrow!

Abby - 7:35 Rx
Joey - 6:41 Rx
MJ - 14:37 8kg
Vanessa - 8:20 Rx
Angelina - 11:12 8kg
Maria R. - 12:34 8kg
Regina - 10:47 Rx
Fernando D. - 7:06 Rx
Robert - 9:28 28kg
Taylor - 9:37 Rx
Osh - 11:40 14kg
Tom D. - 7:47 Rx
Ryan - 9:32 24kg
Tara - 8:00 Rx
Eric Sr. - 11:30 24kg
Gaylene - 10:21 Rx
Chase - 7:15 20kg
Tom S. - 7:48 Rx
Lise - 10:51 10kg
Mason - 11:17 Rx
Kristine - 10:24 Rx
Angela - 10:03 Rx
Orlando - 10:28 Rx
Heather - 9:23 14kg
Nicole - 7:13 Rx
Becca - 8:16 14kg
Ronak - 7:48 Rx
Steve V. - 8:56 Rx
Joe - 6:46 24kg
Karen - 11:08 16kg
Patricia - 10:51 8kg
Greyson - SPT
Cross - SPT
Bob - 7:13 Mod
Nick Bre. - Mod
Jason P. - 7:34 Rx
Jason G. - 7:37 Rx
Carmen - 8:18 18kg
Jenna - 6:45 Rx+
Amarjit - 9:17 20kg
Joobin - 5:27 Rx
Martin - 6:51 28kg
Stephanie - 8:41 Rx

Ram - 9:00 28kg
Leslie - 8:55 16kg
Cindy - 10:02 14kg
Kyle - 8:17 Rx
Irish - 10:20 12kg
Gerard - 10:18 28kg
Brenda H. - 9:27 12kg
Maira - 8:23 14kg
Yajaira G. - 15:48 8kg
Ana - 9:41 Rx
Jen D. - 8:50 Rx
Eddie - 10:02 Rx
Kaela - Mod
Jason T. - Mod
Jennifer P. - 10:16 10kg
Subhi - 11:57 28kg
Santhi - 12:26 8kg
Igdalia - 14:17 14kg
Jessica Hg. - 8:01 12kg
Fernando M. - 8:37 28kg

 

New Plyo Boxes

These 2 black beauties were donated by Jenna Saenz. Next time you see her give her a big thank you for adding to our collection!  Thank you Jenna!

7.22.14 Harry

WOD: Harry

Skill: Back or Front Squats 5x5 or 5x8

15 Min EMOM
2 Turkish Get Ups (20kg/12kg)
5 Pull Ups

Posture up into a solid lunge position before standing up with the weight, don't rush it!


Abby - 13 25#
Carmen - 15 Mod
Jenifer - 13 10#
Steve P. - 13 14kg
Leslie - 10 15#
Regina - 15 10#
Orlando - 15 14kg
Fernando D. - 15 Rx
Willie - 15 16kg
Lindsay - 11 10#
Nick Z. - 11 12kg
Vanessa - 15 10kg
Joey - 14 Rx
Maira - 15 15#
Tom D. - 15 Rx
Megan - Mod
Tom S. - 15 Rx
Adam - 15 Rx
Ryan - 15 14kg
Jen D. - 6+2 Rx
Gerard - 12 Rx
Taylor - 15 Rx
Mason - 15 12kg
Carla - 11 5#
Steve V. - 15 Rx
Joobin - 15 Rx
Jen D. - Mod
Becca - 15 8kg
Irish - 15 10#
Bob - Mod
Joe - 15 Rx
Anthony - Mod
Cara - 15 10#
Sean O. - 15 Rx
Jovany - 15 10#
Jason G. - 12 Rx+
Gaylene - 9 25#
Sean L. - 12 14kg
Chase - 15 16kg
Nicole - 13 10kg
Stephanie - 13 8kg
Cindy - 15 10#
Kristine - 15 Mod
Ana - 14 Mod
Chris - 14 16kg
Marika - 15 8kg
Mike T. - 15 16kg
Jason T. - Mod
Nick Bre. - 15 Rx+
Robert - 12+2 Rx
Igdalia - 1510#
Karen - 13 10#
Ram - 12 18kg
Fernando M. - 15 Rx
Amarjit - 12 14kg
Subhi - 14 14kg
Maria V. - 15 10kg
Rich E. - 15 10kg
Charise - 15 20#

7.21.14 Sunrise

WOD: Sunrise

Skill: Clean & Jerk 5x7 or PR Option

5 Rounds.
8 HSPU's
Run 150m
10 SDHP (95#/63#)

Chest out and straight back for the Sumo Dead lift High Pulls.  Use your legs and finish with your elbows above your wrists.

Fernando D. - 8:18 Rx?
Joobin - 12:30 Rx
Mary Jo - 12:59 Mod
Joey - 12:37 Rx+
Michael C. - 12:55 55#
Taylor - 15:49 95#
Eddie - 17:21 Rx
Megan - 10:04 Rx
Kody - 15:48 Rx
Jenifer - 17:56 43#
Mason - 15:53 85#
Irish - 17:29 43#
Adrienne - 14:31 35#
Eric Sr. - 19:50 Mod
Anthony - 54:12 Murph Rx
Jordan - Mod
Jason K. - Mod
Becca - 14:40 43#
Dennis - 23:10 Umunhum Rx
Tom S. - 13:13 Rx
Jen D. - 20:16 63#
Jaclyn - 15:21 53#
Jennifer P. - 10:29 Mod
Ana - 13:57 63#
Cara - 18:34 43#
Bob - 11:41 45#
Greyson - SPT
Cross - SPT
Joe - 11:20 Rx
Kathryn - 13:25 Rx
Nicole - 12:53 63#
Vanessa - 15:53 Rx
Carmen - 18:19 Mod
Delilah - 16:25 43#
Sean L. - 16:17 95#
Jenna - 13:42 Rx
Danielle - 11:58 65#
Tyler M. - 14:29 95#
Jason G. - 15:41 Rx
Mark - 13:50 (4) Rx
Amarjit - 12:28 65#
Martin - 15:50 95#
Gaylene - 10:36 Mod
Steve P. - 17:20 95#
Gina - 12:37 35#
Ram - 12:44 65#
Kristine - 13:56 Mod
Brenda D. - 13:06 63#
Chris - 12:52 95#
Maira - 12:58 53#
Yajaira G. - 12:30 15#
Brenda H. - 13:44 53#
Rich E. - 12:51 95#
Charise - 13:12 65#
Nick Bre. - 11:22 Rx
Tim - 13:40 Rx
Osh - 12:53 65#
Subhi - 16:29 95#
Santhi - 10:30 15#
Kaela - 27:42 Rx
Angelina - 17:31 33#
Maria R. - 18:38 33#
Maria V. - 16:09 63#
Gerard - 16:14 Rx