8.31.14 Hard Labor

WOD: Hard Labor

Skill: Strict OH Press or Sotts Press or HSPU's

50 - 40 - 30 - 20 - 10
Double Unders
KB Swings 
&
(Pick One)
- Sit Ups
- Pull Ups
- Ring Rows

Weight by feel, break 'em up into sets!

Lauren - 16:55 14kg (RR)
Chris T. - 20:55 20kg
OJ - 15:34 20kg (SU)
Regina - 21:52 14kg (RR,SU)
Megan - 16:58 20kg (SU,PU)
Tim - 15:09 24kg (SU)
Stephanie V. - 17:06 10kg (SU)
Ana - 17:07 18kg (SU)
Igdalia - 21:15 14kg (SU)
Yvette - 17:00 8kg (SU)
Ryan - 20:51 18kg (SU, PU, RR)
Ernie - 26:58 32kg (PU)
Bernie - 28:03 24kg (PU)

8.30.14 Merks

WOD: Merks

Skill: KB Windmills 8,8,8,8 (each arm)

5 RFT.
10 S.D.L.H.P. (135#/85#)
15 Toes to Bar
2 40ft Bear Crawls

Reminder that we are closed Monday for Labor Day, enjoy the last few days of summer outside!

Jen D. - 21:24 73#
Dennis - 19:07 Rx
Kody - 17:37 Rx
Delilah - 18:30 53#
Jason G. - 17:11 Rx
Tara - 22:45 53#
Vanessa - 14:41 63#
Igdalia - 23:05 43#
Subhi - 19:46 115#
Ana - 20:04 63#
Regina - 20:43 63#
Orlando - 21:02 115#
Adrienne - 19:40 53#
Nick Z. - 20:41 135#
Lindsay Z. - 13:53 53#
Tony Z. - 13:18 135#
Tim - 21:02 Rx
Kaela - 17:26 63#
Mason - 18:40 115#
Danielle - 18:27 85#
Jenna - 17:10 Rx
Ryan - 17:56 115#
Dave M. - 12:35 Rx
Megan - 15:33 Rx
Kat - 18:08 43#
Joey - Mod
Jordan G. - Mod
Willie - Mod
Kris - SPT
Bernie - Mod

8.29.14 Ditch Digger

WOD: Ditch Digger

Skill: Snatch 5x6

30 - 20 - 10
American KB Swings (20kg/12kg)
Burpees
Wall Balls (20#/14#)

Any type of snatch.  Speed and position!  Enjoy the holiday weekend!

As a reminder we are closed Monday for Labor Day.

Chris S. - 18:25 12kg
Nicole C. - 23:22 8kg
Angelina - 17:10 8kg
Carmen - 11:55 12#
Joobin - 11:25 Rx Jen D. - 18:40 Rx
Steve P. - 20:27 16kg
Grant - 21:34 16kg
Maira - 16:37 12kg
Kristine - 15:55 Rx
Gaylene - 13:30 Rx
Regina - 14:11 Rx
Orlando - 15:56 Rx
OJ - 11:50 16kg
Eric Sr. - 24:40 Rx
Kody - 11:15 Rx+
Tom S. - 12:45 Rx
Mason - 15:06 Rx
Carla - 18:22 8kg
Taylor - 13:56 18kg
Ryan - 13:33 Rx
Roheet - 16:16 Rx
Jordan G. - Mod
Eddie - 16:55 Rx
Brenda H. - 16:28 10#
Anthony - Mod
Jaclyn - 12:31 Rx
Cindy - 14:12 Rx
Danielle - 15:06 Rx
Jason G. - 16:39 Rx+
Karen - 21:18 12kg
Stephanie V. - 11:30 Mod
Steve V. - 12:42 Rx
Jenna - 12:48 Rx+ 20kg
Bernie - Mod
Tony - 15:00 14kg
Lauren - 16:03 Rx
Ram - 11:12 Rx
Maria V. - 17:04 Rx
Irish - 14:09 10#
Sergio - 16:53 Rx
Vanessa - 12:27 Rx
Chris D. - 10:46 Rx
Crystal - 17:24 10#
Brenda D. - 13:55 Rx
Marika - 15:34 Rx
Subhi - 14:58 Rx
Jason T. - Mod
Delilah - 16:14 12#

8.28.14 Struggle

WOD: Struggle

Skill: Dead lift Complex : Dead lift, Dead lift + Shrug, Dead lift + Shrug +High Pull x (5)

15 Min EMOM
7 Pull Ups
10 Hollow Rocks

Dead lifts are all about position, don't worry about going too heavy. Tighten up your back and keep it tight throughout the entire lift.

Jen D. - 10+8
Regina - 12
Orlando - 15
Steve P. - 13
Vanessa - 15 Rx
Taylor - 15 Rx
Oscar - 12+6
Teria - 11+12
Justin K. - 11
Jordan K. - 11
Joey - 13
Joobin - 15 Rx
Kody - 15 Rx
Jason P. - 15 Mod
Adam - -- Rx
Mason - 13 Rx
Tom S. - 15 Rx
Pat - 10
Ram - 13 Rx
Angela - 15
Carla - 9
Ryan - 15 Rx
Carmen - 15
Steve V. - 13 Rx
Stephanie V. - 13 Mod
Brenda D. - 14
Joe - 15 Rx
Bob - 15 
Nicole H. - 13
Marika - 15
Jenna - 11 Rx
Cindy - 15 
Amarjit - 15
Lindsay Z. - 9
Maira - 15
Brenda H. - 15
Rick - 15
Crystal - 15
Jason Re. - 9
Leslie - 15
Ronak - 15
Lauren - 15
Tony - 9
Roheet - 12 Rx
Kristine - 14
Gaylene - 2
Santhi - 15 Mod
Jessica Hg. - 12
Ana - 15
Fernando M. - 14
Igdalia - 11
Subhi - 15
Maria V. - 15
Rocio - 15

8.27.14 Push It

WOD: Push It

Skill: Candlesticks 3x10 per leg

14 Min AMRAP
8 HSPU's
12 X-Fit Push Ups
8 Over the box Jumps (20"/12")

Candlesticks are rolling pistol squats.  Use your legs and arms for momentum.

Vanessa - 142 Reps
Steve P. - 168
Joey - 188
Chris S. - 142
Nicole C. - 143
Nick Z. - 140
Lindsay Z. - 214
Kassandra - 168
Brenda D. - 224
Taylor - 197
Kristine - 198
Gaylene - 196
Jen D. - 208
Joobin - 169
Eric Sr. - 160
Carla - 140
Ram - 200
Jennifer P. - 196
Jordan - Mod
Anthony - Mod
Karen - 170
Joe - 155# Bear
Dennis - 259 Rx
Bob - 168
Cara - 218
Jovany - 168
Robert - Mod
Nick B. - 225 Rx
Nicole H. - 203
Jason G. - 111 Rx
Kody - 147 Rx
Leslie - 198
Delilah - 196
Crystal - 168
Tara - 144 Mod
Mark - 137 Rx
Adrienne - 244
Mason - 141 Rx
Cindy - 209
Charise - 210
Lindsay D. - 176
Mari - 193
Kyle - 173 Rx
Tim - 136 Mod
Kat - 130
Ronak - 183
Jason T.- 86 Rx
Ana - 149
Fernando M. - 146 Rx
Subhi - 168
Igdalia - 140
Maria V. - 171
Maria R. - 150

8.26.14 Bear Complex

WOD: Bear Complex

Skill: 10 Min EMOM - 30 Double Unders 

4 Rounds
6 Reps = 1 Round

Power Clean - Front Squat - Push Press/Jerk - Back Squat - Push Press/ Jerk

Rx = 80% of Max Jerk

No clock, just quality movement.  Don't rush through the movements.  If you can't carry enough speed in the clean going into the push press, then pause and gather yourself for a strong jerk.

Joey - 185#
Steve P. - 85#
Anna - 38#
Vanessa - 63#
Nicole H. - 83#
Jen D. - 63#
Regina - 63#
Orlando - 115#
Joobin - 155#
Leslie - 73#
Maira - 48#
Teria - 53#
Jordan K. - 65#
Justin K. - 65#
Fernando D. - 135#
Kristine - 63#
Gaylene - 105#
Tammy - 63#
Hillary - 63#
Kody - 135#
Adam - 135#
Tom S. - 185#
Gagan - 45#
Mason - 95#
Efrain - 45#
Ryan - 95#
MacKenzie - 93#
Jordan - Mod
Danny - 155#
Carmen - 68#
Anthony - 165#
Dennis - 155#
Bernie - Mod
Cara - Mod
Irish - 53#
Becca - 63#
Bob - Mod
Brenda D. - 73#
Cross - Mod
Lindsay D. - 43#
Jason P. - 75#
Rick - 85#
Jason G. - 165#
Danielle - 85#
Jenna - 95#
Delilah - 63#
Cindy - 63#
Rich E. - 85#
Charise - 70#
Taylor - 105#
Chris T. - 95#
Stephanie - 73#
Mark - 95#
Lauren - 73#
Crystal - 53#
Jason Re. - 95#
Bri - 53#
Jason T. - 155#
Tony - 65#
Subhi - 115#
Tim - 175#
Kat - 38#
Brenda H. - 53#
Ram - 125#
Kaela - 83#
Fernando M. - 135#
Karen - 63#
Igdalia - 63#
Ana - 73#
Nick Z. - 135#
Lindsay Z. - 53#
Santhi - 20#

8.25.14 Munster

WOD: Munster

Skill: KB Snatches

5 Rounds of:
Run 200m 
5 Muscle Ups 
20 Sit Ups 
5 Tire Flips

Scale to 5 strict pull ups if not doing muscle ups.  Proper set up position while flipping the tires.

Nicole C. - 16:32
Chris S. - 16:06
Grant - 18:00
Regina - 20:09
Orlando - 16:15
Oscar - 14:44
Kody - 15:05
Joobin - 21:57
Fernando D. - 14:26
Jen D. - 16:17
Teria - 20:43
Taylor - 27:02 Rx
Eric Sr. - 20:16
Angelina - 21:59
Carla - 23:40
Ryan - 22:33
Jennifer P. - 22:24
Maria R. - 24:52
Anthony - Mod
Jordan - Mod
Cole - 15:07
Ethan - 15:20
Becca - 16:58
Joe - 13:02
Dennis - Mod
Megan - 19:33 Rx
Cara - 16:56 
Tyler M. - 19:14
Bob - 13:58
Jovany - 15:08
Jenna - 17:00
Nicole H. - 16:33
Tom S. - 32:30 Rx
Cindy - 15:24
Brenda H. - 15:55
Lou - 19:33
Chris T. - 17:28
Maira - 14:12
Robert - 20:13 
Gaylene - 18:11
Ronak - 11:31
Jason T. - Mod
Marika - 14:52
Kristine - 15:17
Nick B. - 20:41 Rx
Travis - 18:43
Adrienne - 16:06
Tim - 19:05
Irish - 14:47
Tony P. - 19:06
Kat - 13:43
Subhi - 14:21
Rich E. - 12:50
Charise - 12:26
Jessica Hg. - 15:50
Ana - 14:02
Kaela - 15:33

8.24.14 #syt

WOD: #syt

Skill: Handstand Walks/Practice

5 Rounds for time.
18 Wall Balls (20#/14#)
8 Hang Power Cleans (155#/95#)

Short and sweet.  Hit it hard!

Kyle - 13:54 135#
Mari - 14:45 43#
Nick B. - 15:44 Midline March 135#
Gerard - 14:50 (3) Rx
Megan - 7:48 Rx+
Orlando - 13:39 115#
Regina - 9:41 63#
Jeron - 12:45 65#
Ryan - 13:41 115#

8.23.14 The Sprint

WOD: The Sprint

Skill: 1k Row for time or Bench Press 5x5

3RFT.
15 Russian KB Swings (2p/20kg)
10 Pull Ups

Enjoy the weekend!

Ana - 5:25 20kg
Igdalia - 5:52 20kg
Gerard - 4:01 Rx
Kody - 3:45 Rx
Joey - 4:05 Rx
Patricia - 3:59 10kg
Chris S. - 8:39 10kg
Nicole C. - 5:30 8kg
Carmen - 3:05 16kg
Nick B. - 2:40 Rx
Subhi - 5:41 32kg
Santhi - 5:42 10kg
Lauren - 4:09 14kg
Tony P. - 4:54 16kg
Chris T. - 4:04 32kg
Danielle - 5:46 Rx
Jenna - 4:08 Rx
Cara - 3:50 14kg
Miles - 3:55 28kg
Vanessa - 5:10 Rx
Delilah - 8:24 16kg
Jason T. - Mod
Steve Pe. - 12:14 Mod
Jovany - 3:57 16kg
Tom S. - 4:02 Rx
Jason G. - 2:32 Rx
Willie - 3:30 24kg
Joobin - Mod
Anthony - Mod
Greyson - 4:01 14kg
Cross - 4:04 10kg

8.22.14 Elizabeth

WOD: Elizabeth

Skill: Back Squats or Front Squats 4x10

21 - 15 - 9
Cleans (135#/95#)
Ring Dips

Compare to 12.3.13

Angelina - 9:10 43#
Vanessa - 14:19 83#
Carmen - 10:30 63#
Anna - 10:22 53#
Jen D. - 13:58 73#
Taylor - 11:30 Rx
Regina - 12:18 63#
Orlando -14:10 135#
OJ - 10:59 105#
Eric Sr. - 12:23 95#
Kody - 7:46 Rx
Tom S. - 8:30 Rx
Irish - 11:06 63#
Ryan - 10:28 115#
Shanice - 8:56 53#
Miles - 10:28 115#
Carla - 8:03 35#
Mark - 12:35 Rx
Anthony - 8:06 Rx
Joobin - 12:31 Rx
Leslie - 12:07 95#
Bernie - Mod
Cindy - 12:02 63#
Sean L. - 8:38 135#
Ana - 10:06 83#
Tim - -9:00 Rx
Adrienne - 11:18 43#
Subhi - 10:42 125#
Gaylene - 7:59 95#
Danielle - 11:59 95#
Jenna - 7:06 95#
Brenda D. - 11:13 83#
Ram - 11:49 115#
Lindsay Z. - 6:25 53#
Ernie - 5:39 Rx

8.21.14 Tabata Every Movement

WOD: Tabata Every Movement

Skill: Pull Ups - Strict, L-Hold

20 Seconds of work, 10 Seconds of rest
4 Minutes of Sit Ups
4 Minutes of Box Jumps (24"/20")
4 Minutes of American KB Swings (20kg/12kg)
4 Minutes of HSPU's

Respect the Movement!

Joey - 263 Reps 20kg
Orlando - 198 20kg
Regina - 256 12kg
Steve P. - 210 14kg
Jen D. - 208 12kg
Joobin - 254 Rx
Chris S. - 188 10kg
Nicole C. - 216 8kg
Carmen - 297 16kg
Kody - 260 Rx
Teria - 193 12kg
Travis - 286 20kg
Adam - 222 Rx
Angela - 236 Rx
Carla - 215 8kg
Shanice - 202 Rx
Ryan - 240 Rx
Mason - 200 Rx
Abby - 331 12kg
Joe - 253 Rx
Sean O. - 236 Rx
Brenda D. - 263 12kg
Nicole H. - 251 12kg
Cara - 252 12kg
Cross - SPT
Sam - SPT
Karen - 278 12kg
Becca - 242 12kg
Robert - Mod
Subhi - 280 20kg
Gerard - 234 Rx
Yajaira - 227 10kg
Maira - 298 12kg
Delilah - 248 10kg
Gaylene - 286 14kg
Cindy - 269 12kg
Brenda H. - 247 12kg
Leslie - 256 14kg
Lindsay D. - 259 10kg
Tony C. - 211 12kg
Tony P. - 230 12kg
Lauren - 284 12kg
Tom S. - 250 Rx
Amarjit - 197 Rx
Kaela - 248 Rx
Kat - 252 8kg
Ram - 219 Rx
Ana - 290 12kg
Jenifer - 234 8kg
Taylor - 234 Rx
Fernando M. - 276 20kg
Ronak - 258 12kg

8.20.14 Grip & Rip

WOD: Grip & Rip

Skill: Full Snatches - Form Focus

3RFT.
45 Double Unders
15 Clean Pulls (95#/63#)
45 Double Unders
15 Thrusters (95#/63#)

Posture up on the Clean Pulls and jump off the ground!

Vanessa - 15:53 Rx
Anna - 16:42 33#
Abby - 14:31 63#
Osh - 16:45 63#
Robert - 14:00 95#
Angelina - 18:42 35#
Maria R. - 19:46 35#
Joobin - 14:43 Rx
Orlando - 18:31 95#
OJ - 14:26 65#
Lindsay Z. - 16:08 43#
Maira - 14:39 43#
Jordan K. - 13:46 55#
Justin K. - 16:12 55#
Teria - 15:13 55#
Brenda D. - 15:27 53#
Fernando D. - 13:29 Rx
Kody - 20:45 Rx
Taylor - 26:54 Rx
Angela - 24:49 63#
Tom S. - 31:02 Rx
Amarjit - 17:04 85#
Mason - 23:38 95#
Gagan - 18:21 40#
Eric Sr. - 26:45 95#
Ronak - 20:56 63#
Joe - 13:39 Rx
Becca - 28:28 53#
Anthony - Mod
Karen - 25:42 45#
Subhi - 21:39 Rx
Mark - 16:18 Rx
Stephanie - 17:21 53#
Delilah - 18:38 53#
Gerard - 17:19 Rx
Jenna - 9:24 Rx
Bri - 13:57 43#
Yajaira - 24:08 53#
Jason Re. - 20:15 65#
Crystal - 18:29 35#
Leslie - 17:52 63#
Cindy - 16:50 53#
Brenda H. - 16:40 35#
Gaylene - 16:29 65#
Kyle - 18:50 Rx
Mari - 19:51 33#
Lindsay D. - 16:17 35#
Nick B.- 11:53 Rx
Carmen - 13:53 53#
Nicole H. - 15:20 Rx
Marika - 18:33 58#
Lauren - 15:50 43#
Adrienne - 17:53 35#
Emily - 21:15 25#
Miles - 17:17 75#
Kaela - 21:44 Rx
Jen D. - 25:31 63#
Tim - 18:18 Rx
Irish - 15:58 43#
Danny -16:52 Rx