WOD: Open Workout 14.1
Skill: Alternating Pistol Squats 12,12,12,12,12
10 Min AMRAP
30 Double Unders
15 Snatches (75#/53#)
Don't stop moving!
Ryan - 172 75#
Ana - 135 Rx
Liz - 187 53#
Spencer - 135 75#
Leslie - 176 Mod
Anthony - Mod
Danielle - 195 Rx
Megan - 350 Rx
Nita - 225 35#
Tim - 224 Rx
Kaela - 174 43#
Brenda D. - 175 Rx
Jenifer - 170 33#
Amarjit - 180 65#
Claudia - 167 35#
Jaclyn - 164 Rx
Karen - 133 35#
Shanon - 262 Rx
Stephanie V. - 150 33#
WOD: Shaw
Skill: Push Jerks 5x5 or 4x15 (unbroken)
21 - 15 - 9
Dead lifts (225#/185#)
Pull Ups
Box Jumps (24"/20")
Abby - 11:51 83#
Jesse - 13:49 35#
Tom T. - 10:25 135#
Melina - 16:36 35#
Nita - 10:17 83#
Travis - 17:50 Rx
Eric Sr. - 14:38 155#
Ryan - 17:38 185#
Shanice - 13:44 103#
Mason - 14:56 Rx
Regina - 17:09 93#
Orlando - 15:28 185#
Marika - 15:40 73#
Anthony - 9:45 Rx
Bri - 11:30 103#
Vanessa - 11:48 123#
Chris D. - 15:33 Rx
Angela - 14:47 123#
Jaclyn - 13:46 103#
Kris - SPT
Tim - Mod
Megan - 6:47 Rx
Jason T. - Mod
Joe - 6:13 Rx
Noemi - 9:48 63#
Danielle - 11:12 185#
Karen - 13:22 93#
Kristine - 13:27 133#
Claudia - 7:57 73#
Ana - 13:03 153#
Gina - 8:50 73#
Brenda D. - 11:09 123#
Angie - 19:10 143#
Jake - 9:04 Rx
Todd - 7:19 Rx
Lauren W. - 10:41 123#
Brenda H. - 12:41 103#
Maira - 9:49 83#
WOD: Inferno
Skill: Front Rack Lunges 6,6,6,6,6
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Power Cleans (135#/103#)
Ring Dips
Tom T. - 18:03 95#
Trinh - 12:44 10#
Melina - 12:47 10#
Nicole H. - 18:15 83#
Nita - 14:40 53#
Shanon - 14:49 Rx
Orlando - 21:55 115#
Regina - 22:33 73#
Abby - 12:06 63#
Oscar - 17:04 65#
Jen D. - 20:54 73#
Jenifer - 20:18 83#
Anthony - 13:39 Rx
Shanice - 19:09 73#
Ryan - 18:12 115#
Karen - 16:40 53#
Kris - SPT
Brenda D. - 25:37 93#
Amarjit - 20:39 135#
Spencer - 26:21 115#
Mason - 21:36 Rx
Danielle - 18:46 103#
Joe - 12:27 Rx
Jaclyn - 17:58 83#
Carmen - 19:18 83#
Noemi - 24:50 33#
Vanessa - 16:02 83#
Chris D. - Mod
Marika - 20:18 63#
Jovany - 17:58 105#
Jason T. - Mod
Adrienne - 12:27 53#
Ana - 21:41 93#
Chris T. - 22:12 135#
Claudia - 14:00 53#
Heather - 12:29 20#
Maira - 13:50 73#
Kristine - 18:33 68#
Gaylene - 12:40 65#
Tim - 14:50 135#
Brenda H. - 20:18 63#
Jesse - 26:16 33#
Angie - 18:40 63#
Jake - 20:40 Rx
Stephanie V. - 21:54 73#
Suma - 12:42 25#
Raghu - 26:32 65#
WOD: Sunday Funday
Skill: 10 Min EMOM - Cal Row (15/12) then 10 Push Ups
For time.
20 Shoulder to Overhead (135#/95#)
15 Cleans (155#/115#)
10 Dead lifts (185#/135#)
15 Cleans (155#/115#)
20 Shoulder to Overhead (135#/95#)
Vanessa - 11:50
Delilah - 11:08
Nita - 8:12
Maira - 8:14
Regina - 10:30
Orlando - 12:00
Jeron - 12:39
John - 6:57 Rx
Taylor - 8:06 Rx
Nicole H. - 12:50
Mason - 12:51 Rx
WOD: Rush 2
Skill: Hang Snatch 8,8,8,8
9 Rounds for time.
2 Muscle Ups
8 Burpee Box Jumps (24"/20")
Scale for muscle up is 4 C2B Pull Ups.
Abby - 16:55
Will - 13:47
Heather - 11:49
Kristine - 12:12
Gaylene - 10:59
Adrienne - 12:23
Megan - 30:59 Rxish
Vanessa - 12:27
Delilah - 15:31
Michelle - 11:51
Matt - 10:04 Rx
Mason - 20:00 (6) Rx
Jaclyn - 13:30
Jen D. - 22:37
Danielle - 16:23
Anthony - Mod
Joe - Mod
Nick B. - 13:40 Rx
Raghu - 19:06 (6)
Suma - 16:09 (6)
Jenifer - Mod
Shanon - Mod
Joobin - 22:40 Rx
WOD: Returns
Skill: 1.25 Front Squats
For Time.
50 Squats
10 Push Press (135#/93#)
40 Squats
10 Push Press
30 Squats
10 Push Press
20 Squats
10 Push Press
10 Squats
10 Push Press
Abby - 6:46 53#
Megan - 6:41 Rx
Vanessa - 9:36 63#
Delilah - 13:07 53#
Brenda H. - 12:05 53#
Ana - 11:51 73#
Will - 12:12 115#
Kristine - 10:43 63#
Tom T. - 7:37 60#
Charlie - 12:24 45#
Orlando - 11:02 95#
Regina - 11:04 65#
Gaylene - 8:34 50#
Nita - 8:34 35#
Lauren - 8:38 63#
Mason - 13:33 Rx
Anthony - 15:52 Rx
Carmen - 9:45 73#
Amarjit - 10:34 95#
Jaclyn - 9:22 73#
Danielle - 12:24 Rx
Nicole H. - 12:04 83#
WOD: Jerry
Skill: HSPU's 10,10,10,10,10
For time.
Run 1 Mile
Row 2k
Run 1 Mile
Have a Merry Christmas!
Eric Sr. - Mod
Bernie - 27:01
Lauren - 31:44
Jessica Hg. - 34:45
Adrienne - 31:43
Vanessa - 26:48
Nicole H. - 28:38
Nita - 29:50
Mason - 26:04
Brenda D. - 30:21
Jaclyn - 34:40
Danielle - 34:41
Bob - Mod
Michelle - 28:50
Matt - 24:11
Ram - 36:40
Jenifer - 39:02
Karen - 38:17
Steve P. - 29:12
Stephanie V. - 27:23 (.5)
WOD: Exchange
Skill: Snatch Grip Dead lifts 3,3,3,3,3,3,3
5 Rounds.
50 Double Unders
20 Hand Release Push Ups
Focus on posture in the dead lift. The best time for stretching and mobility is post work out, find something tight and mobilize!
Ryan - 10:35
Carmen - 13:39
Kellie - 16:01
Steve P. - 16:05
Oscar - 12:10
Eddie - 14:22 Rx
Melina - 7:58 (3)
Tom T. - 9:47
Regina - 13:14
Orlando - 15:47
Becca - 11:12 Rx
Nita - 11:29
Ana - 16:19
Jen D. - 17:03 Rx
Mason - 9:31
Lindsay Z. - 11:35
Megan - 8:01 Rx
Tara - 13:34 Rx
Noemi - 21:25
Nicole H. - 10:08 Rx
Danielle - 13:43 Rx
Joe - 9:11 Rx
Gerard - 12:22 Rx
Bob - Mod
Jaclyn - 15:01 Rx
Brenda D. - 15:06 Rx
Vanessa - 8:42 Rx
Delilah - 10:11
Mihaela - 8:45
Kristine - 10:37
Gaylene - Chalked Up
Tim - 9:07 Rx
Lauren - 10:50
Tony - 14:55
Angie - 6:13
Jake - 8:13 Rx
Brenda H. - 8:62
Maira - 9:30
Karen - 12:25
WOD: Again Faster (Straussinator) Happy Birthday Brandon!
Skill: Power Cleans 9,7,5,5,5,5,5,5
18 Min AMRAP
21 DB Snatches
15 Pull Ups
9 Wall Balls (20#/14#)
Remember to pull yourself under the bar during the power clean. There is a difference between a muscle clean and a power clean! Sink into your legs during the catch!
Nicole S. - 121 10#
Chris S. - 100 30#
Steve P. - 266 25#
Kellie - 216 10#
Regina - 173 20#
Orlando - 168 30#
Becca - 151 20# Rx
Tom T. - 276 25#
Melina - 90 10#
Lauren W.- 211 25# Rx
Jen D. - 239 25#
Angelo - 232 15#
Ashley - 255 25# Rx
Eric Sr. - 180 25#
Megan - 301 30# Rx
Tyler - 261 25#
Ryan - 219 35# Rx
Mason - 227 35# Rx
Irish - 201 20#
Adrienne - 253 10#
Tara - 164 25# Rx
Brandon - 319 35#
Ana - 37:21 12 Days of Xmas
Noemi - 40:36 12 Days of Xmas
Gerard - 185 35# Rx
Joe - 317 40# Rx
Tom S. - 241 35# Rx
Bob - Mod
Dennis - Mod
Danielle - Mod
Jaclyn - 251 15#
Brenda D. - 208 25# Rx
Nicole H. - 210 25# Rx
Carmen - 243 20#
Vanessa - 207 25# Rx
Kristine - 194 15#
Anthony - Mod
Delilah - 223 15#
Gina - 225 20#
Jennifer P. - 515 Mod
Brenda H. - 225 20#
Gaylene - Burrito
Taylor - 231 30# Rx
Maira - 251 20#
Lauren - 204 15#
Tony - 145 25#
Tim - 234 35# Rx
Ian - 180 20#
Nick B. - 27:35 12 Days of Xmas
Jessica Hg. - 330 10#
Amarjit - 261 25#
Ram - 279 30#
WOD: 12 Days of Christmas
Skill: Mobility and Warm Up
1 Run (120m)
2 Knee to Elbow
3 DB Snatch (45#/30#)
4 KB Swings (1.5p/1p)
5 Push Ups
6 DB Lunges (45#/30#)
7 MB Ground to Overhead (20#/14#)
8 Ab Mat Sit Ups
9 Burpees
10 Pull Ups
11 Box Jumps (24"/20")
12 Cleans (135#/95#)
Start with 1, then 2-1, then 3-2-1, then 4-3-2-1, then 5-4-3-2-1, and so on until the 12th round. Pace it so that you stay moving! Happy Holidays!
Subhi - 36:28 Rx
Jovany - 45:55
Danielle - 39:52 Rx
Megan - 24:23 Rx
Nicole H. - 34:03 Rx
Jen D. - 37:30 Rx
Brenda D. - 36:18 Rx
Mari - 45:18
Raghu - 54:51
Suma - 43:54 (11)
Karen - 48:14
Orlando 41:57
Regina - 40:58
Jessica Hg. - 40:40
Mason - 35:39 Rx
Adam - 43:34 Rx
WOD: Undertaker
Skill: Jerk Complex - Push, Split (R), Split (L) x 7
4 Rounds
In a 3 Minute window complete...
15 American KB Swings
7 Strict Pull Ups
as many Front Squats (135#/83#) possible with remaining time.
Rest one minute between rounds.
Score is total number of Front Squats completed in the 4 rounds.
Subhi - 44 115#
Jen D. - 77 63#
Jaclyn - 71 73#
Jeff N. - 83 Rx
Lindsay Z. - 54 43#
Nita - 91 40#
Nicole H. - 59 83#
Delilah - 65 63#
Vanessa - 67 73#
Chris D. - 64 Rx
Tim - Mod
Adrienne - 82 53#
Rick - 53 95#
Megan - 97 Rx
Jason T. - Mod
Stephanie V. - 63 53#
Jordan - Mod
Noemi - 70 35#
Mari - 87 53#
Kyle - Mod
WOD: Kennedy
Skill: Hollow Rocks - Holds and Rocks
For time.
750m Row
3 Rounds of
16 Dead lifts (225#/165#)
16 Bar Facing Burpees
750m Row
Keep the small of your back flat against the ground during the hollow position. Squeeze your abs tight!
Vanessa - 16:34 123#
Carmen - 17:53 113#
Kellie - 18:50 55#
Tom T. - 19:41 185#
Eric Sr. - 20:48 135#
Regina - 21:50 103#
Orlando - 18:29 185#
Steve S. - 15:30 185#
Mason - 19:44 Rx
Amarjit - 21:33 Rx
Ram - 25:14 Rx
Tara - 18:55 Rx
Jordan - Mod
Cara - 25:11 63#
Jen D. - 22:49 123#
Brenda D. - 19:58 123#
Tom S. - 17:44 Rx
Cindy - 20:49 123#
Leslie - 21:12 143#
Robert - 18:50 Rx
Stephanie V. - 21:30 103#
Claudia - 20:01 53#
Ryan - 20:31 185#
Bernie - 20:55 Rx
Tim - 19:07 Rx
Jovany - 22:40 135#
Delilah - 19:35 113#
Mark - 20:32 185#
WOD: Slider
Skill: Full Snatch 5,5,3,3,3,1,1,1,1
12 Min AMRAP
2,4,6,8,10,12,14,16...
Overhead Squats (95#/63#)
Toes to Bar
Keep your back tight during the snatch. Really feel as if you are 'holding the bar' with your lats. Work that good speed under the bar.
Kellie - 180 25#
Spencer - 60 85#
Liz - 66 68#
Noemi - 74 15#
Tara - Mod
Mason - 88 95#
Jordan - Mod
Anthony - 102 Rx
Rice - 180
Ricey - 180
Gerard - Mod
Megan - 200 Rx
Bob - Mod
Jake - 95 Rx
Kristine - 98 43#
Steve S. - 112 Rx
Jason T. - Mod
Claudia - 144 33#
Martin - 84 65#
Maira - 94 43#
Mark - 85 Rx
Jesse - 192
Gaylene - 144 Mod
Nicole H. - 87 Rx
Nick B. - 127 Mod
Leslie - 84 Rx
Lauren - 120 43#
Eddie - 103 Rx
Danielle - Mod
Raghu - 60 65#
Suma - 112 25#
Brenda D. - 106 Rx
WOD: Suga Free
Skill: Tabata Pull Ups & Sit Ups
4 Rounds
10 Ring Dips
20 Wall Balls (20#/14#)
30 Russian Twists
40 Double Unders
Good conditioning day after working the squats yesterday and the shoulders the day before. Go all out! Get ready for some snatches tomorrow...
Carmen - 17:14 14#
Orlando - 22:06 14#
Regina - 15:23 14#
Liz - 16:34 14#
Spencer - 18:37 20#
Mason - 17:50 20#
Eric Sr. - 18:06 20#
Shanon - 14:51 Rx
Lauren W. - 18:09 14#
Joey - 23:08 20#
Tara - 20:41 14#
Jen D. - 17:30 14#
Ryan - 14:43 20#
Amarjit - 16:19 Mod
Anthony - Mod
Gerard - 15:59 Rx
Joe - 13:51 Rx
Ana - 16:25 12#
Noemi - 17:41 10#
Cindy - 16:49 14#
Bob - Mod
Megan - 12:06 Rx
Jenifer - 16:41 10#
Adrienne - 13:40 10#
Vanessa - 16:43 14#
Claudia - 15:41 10#
Kristine - 14:36 10#
Delilah - 15:37 12#
Jovany - 15:46 20#
Nicole H. - 14:38 14#
Karen - 22:58 10#
Nick Z. - 19:41 20#
Irish - 17:56 14#
Gaylene - Mod
Ram - 14:13 20#
Lindsay Z. - 19:13 10#
Jennifer P. - 7:37 Mod
Jason T. - 20:44 Rx
Taylor - 19:21 Rx
Maira - 14:32 14#
Robert - 17:45 20#
Nick B. - 12:54 Rx
Jesse - 16:30 10#
Brenda H. - 16:05 12#
Ian - 13:05 16#
Leslie - 15:45 12#
Jake -18:00 Rx
Angie - 17:32 12#
Danielle - 17:33 14#
Jenna - 12:43 14#
Subhi - 21:16 20#
Jessica Hg. - 13:39 Mod
Marika - 18:21 14#
Suma - 22:35 10#
Raghu - 23:32 14#
WOD: Snaps (Happy Birthday Joe!)
Skill: Back Squats w/ a Pause 3,3,3,3,3
15 Min AMRAP
7 Box Jumps (24"/20")
9 Ring Rows
7 Hang Power Cleans (135#/83#)
Really feel out the bottom of the squat and be comfortable down there! Focus on posturing up while keeping the abs tight and knees out.
Leslie - 69 (5) 73#
Regina - 193 63#
Orlando - 163 85#
Steve P. - 161 65# + 7k Row
Joobin - 168 Rx
Marika - 177 53#
Joey - 154 Rx
Jessica He. - 156 53#
Tom S. - 158 Rx
Brandon - 164 115#
Mason - 168 Rx
Adam - 168 Rx
Carmen - 189 63#
Megan - 264 Rx+
Joe - 209 Rx
Cara - 142 48#
Brenda D. - 214 Rx
Jason G. - Mod
Ryan - 166 115#
Cindy - 156 Rx
Taylor - 161 Rx
Amarjit - 157 Mod
Tara - 191 Rx
Tom T. - 207 65#
Kristine - 214 53#
Claudia - 186 43#
Vanessa - 158 Rx
Gaylene - Cheat Day
Delilah - 161 63#
Martin - 161 65#
Mark - 148 Rx
Jenifer - 162 63#
Kyle - Mob
Mari - 158 53#
Robert - 157 Rx
Danielle - 148 Rx
Lauren - 203 73#
Tony - 118 85#
Ana - 168 63#
Nick B. - 198 Rx
Jen D. - 200 Rx
Ian - 138 65#
Nicole H. - 189 Rx
Roheet - 168 Mod
WOD: Landslide
Skill: Strict HSPU's - Deficit, Standard, or Box
10 Rounds for time.
10 Push Press (95#/63#)
15 Russian KB Swings (24kg+,16kg+)
Keep the forearms as vertical as possible during your Handstand Push Ups, this may mean widening your base a bit. The WOD is all about pace. Efficiency and timing are necessary to string the presses together. Work straight up and down and stay back in your heels until you attain full hip pop!
Kellie - 17:20 35#
Steve P. - 225 Reps 65#
Joobin - 16:06 Rx
Orlando - 12:14 75#
Liz - 17:30 58#
Spencer - 20:34 85#
Eric Sr. - 200 Reps 95#
Maira - 18:04 53#
Brenda H. - 19:16 53#
Tyler - 19:34 65#
Jessica He. - 16:54 53#
Anthony - 20:03 Rx+
Ryan - 228 Reps 20kg
Irish - 18:37 53#
Jen D. - 19:24 Rx
Taylor - 230 Reps Rx
Mason - 18:36 Rx
Jordan - Mod
Gerard - 17:49 Rx
Carmen - 13:40 Rx
Joe - 12:33 Rx
Noemi - 14:18 (8) 25#
Cara - 16:54 43#
Jennifer P. - 11:28 Mod
Tara - 13:52 Rx
Brenda D. - 14:59 Rx
Tom T. - 19:25 75#
Vanessa - 17:47 Rx
Delilah - 14:55 53#
Claudia - 14:55 33#
Mark - 16:09 20kg
Jason T. - 21:49 Rx
Kyle - 16:14 Mod
Mari - 16:24 35#
Rick - 19:31 65#
Adrienne - 13:22 35#
Marika - 14:26 53#
Robert - 18:44 20kg
Nita - 11:46 43#
Eddie - 19:46 Rx
Subhi - 22:21 Rx
Lauren - 15:17 53#
Tony - 175 Reps 65#
Ana - 13:58 Rx
Stephanie V. - 19:03 53#
Jesse - 18:28 (5) 25#
Tom S. - 13:43 Rx
