1.31.15 Slayer

WOD: Slayer

Skill: Strict Toe to Bar 5x8

4 Rounds for time.
25 KB Swings (24kg/16kg)
40 ft Burpee Broad Jumps
25 Hollow Rocks
40 ft Burpee Broad Jumps

Enjoy the weekend!  Recover, stretch, eat, and sleep!

Will - 12:32 20kg
Rick - 19:00 20kg
Tara - 11:17 20kg
Lily - 13:31 8kg
Andres - 16:49 18kg
Mason - 12:20 28kg
Shanice - 9:45 20kg
Ryan - 13:00 24kg
Eddie - 14:11 24kg
Chris T. - 17:34 24kg
Nick B. - Mod
Maira - 17:08 12kg
Kristine - 15:30 16kg
Ana - 15:45 16kg
Subhi - 14:42 24kg
Lauren - 12:47 14kg
Tony - 19:52 18kg
Nita - 13:37 10kg
Brenda H. - 18:41 12kg
Kaela - 21:29 16kg
Gaylene - 12:11 16kg
Danielle - Mod
Megan - Mod
Tim - Mod
Cross - 16:08 16kg
Joobin - Mod
Cara - 17:43 12kg
Jason T. - Mod

 

1.30.15 Rollie

WOD: Rollie

Skill: Front Squats 3,3,3,3,3,3,3

For time.
50 Ring Rows
50 Plyo Lunges
50 Russian Twists

Vanessa - 4:32 14#
Nicole S. - 6:12 10#
Chris S. - 8:52 14#
Danielle - 5:53 14#
Lauren - 4:18 12#
Liz - 4:16 14#
Spencer - 5:20 14#
Joey - 5:16 20#
Orlando - 5:58 20#
Regina - 5:45 14#
Eric Sr. - 7:18 20#
Tom S. - 4:00 20#
Miles - 4:19 20#
Mason - 4:13 20#
Carmen - 4:27 14#
Megan - 4:06 14#
Susie - 6:55 10#
Joe - 3:26 20#
Tim - 4:01 20#
Ram - 4:02 20#
Steve P. - Mod
Jenifer - 5:45 10#
Leslie - 4:56 14#
Cindy - 5:23 14#
Brenda D. - 4:01 14#
Gaylene - Chat
Stephanie V. - 6:59 12#
Robert - 3:32 20#
Ryan - 3:29 20#
Becca - 5:57 14#
Tom T. - 4:17 20#
Melina - 5:55 10#
Nick B. - 7:50 Mod
Delilah - 6:04 12#
Joobin - Mod
Jacque - 3:30 14#
Chris T. - 5:59 20#
Irish - 5:14 12#
Noemi - 7:54 10#
Tara - 3:07 14#

1.29.15 Desforges

WOD: Desforges

Skill: Snatch Press 4x6

5 Rounds for time.
12 Dead lifts (225#/163#)
20 Pull Ups
12 Clean & Jerks (135#/93#)
20 Knee to Elbow

30 Min time cap. Snatch press is a Sotts Press from the back.  Focus on driving the knees out and posturing up with your chest.

Compare to crossfit.com

Regina - 192 93/73
Orlando - 140 205/115
Cara - 200 63/43
Tasha - 262 53/33
Vanessa - 221 123/73
Teria - 233 73/53
Kaela - 207 123/73
Tara - 144 Rx
Eddie - 159 225/135
Spencer - 160 205/115
Mason - 161 Rx
Adam - 172185/95
Fernando - 26:52 Mod
Carmen - 266 93/63
Noemi - 198 63/43
Anthony - 224 Rx
Jenifer - 236 103/53
Joe - 315 Rx
Brenda D. - 200 133/83
Becca - 204 83/63
Cindy - 199 133/83
Gina - 256 103/53
Kristine - 261123/53
Joobin - 236 Rx
Gaylene - 275 165/75
Andres - 236 135/65
Heather - 288 55/35
Delilah - 196 113/63
Jason T. - 182 165/95
Jacque - 165 Rxish
Leslie - 288 133/83
Claudia - 300 93/43
Yajaira - 209 103/53
Leo - 192 85/35
Subhi - 167 165/115
Tom T. - 241 205/95
Melina - 198 35/25
Chris T. - 164 225/135
Danielle - 222 155/93
Kyle - 195 185/95
Mari - 219 55/35
Karen - 231 83/53
Maira - 256 103/53
Brenda H. - 254 103/53
Jessica - 224 103/53
Ian - 192 85/65
Taylor -  204 185/135

1.28.15 Brady

WOD: Brady

Skill: Sumo Dead lift High Pull 5x8

For time.
75 Double Under Buy In
21 - 15 - 9
Push Ups
Box Jumps (24"/20")
Sit Ups
75 Double Under Cash Out

For the SDLHP, keep your chest up and extend your hips with speed to move the bar.  With the wide stance you should be able to feel the hip extension every rep.

Eddie - 21:08 Rx
Joobin - 12:30 Rx
Kellie - 18:56 
Teria - 23:59
Kaela - 24:30
Abby - 14:20
Corretta - 16:08
Eric Sr. - 16:03
Spencer - 19:50
Liz - 15:13
Anthony - 13:29 Rx
Mason - 14:12
Taylor - 17:49 Rx
Tom S. - 19:24 Rx
Ryan - 16:15
Fernando D. - 14:07 Rx
Susie - 27:07
Tim - 11:42 Rx
Karen - 18:25
Carmen - 12:22
Joe - 11:10 Rx
Tara - Mod
Maira - 14:12
Brenda H. - 15:10
Robert - 18:58
Bob - Mod
Cara - 14:53
Nicole H. - 12:27
Gaylene - 15:57
Cindy - 17:09
Delilah - 16:54
Mark - 21:45 Rx
Yajaira - 19:16
Leslie - 13:59
Ram - 16:01 Rx
Claudia - 14:49
Megan - 9:12 Rx
Martin - 15:26
Irish - Mod
Jacque - 13:31 Rx
Shanice - 12:38 Rx
Leo - 14:58
Brenda D. - 15:54 Rx
Lauren - 13:20 
Tony - 17:07
Adrienne - 13:51
Jen D. - 19:07
Ana - 15:07 Rx
Subhi - 17:21 Rx
Nick B. - 10:39 Rx

1.27.15 Wilmot

WOD: Wilmot

Skill: Full Snatch 5,5,5,5,5

6 Rounds.
50 Air Squats
25 Ring Dips

15 Min time cap. Go hard.

Nicole C. - 290 
Chris S. - 357
Vanessa - 426
Regina - 396
Joobin - 221 Rx
Kellie - 14:15
Leslie - 225
Jesse - 235
Liz - 14:14
Adam - 212 Rx
Mason - 356 Rx
Ryan - 310 Rx
Maria - 370
Jenifer - 354
Carmen - 11:06
Megan - 15:44
Tim - Mod
Taylor - 267 Rx
Becca - 350
Joe - 361 Rx
Bob - Mod
Brenda D. - 13:55
Gina - 365
Danielle - Mod
Nicole H. - 13:35
Ram - 361
Amarjit - 350
Cindy - 365
Andy - 320*
Greyson - 14:27
Cross - 380
Mark - 300
Kristine - 441
Heather - 412
Gaylene - 14:26
Robert - 313
Jacque - 405
Claudia - 425
Andres - 375
Martin - 13:46
Tom T. - 425
Melina - 303
Irish - 427
Jessica - 445
Chris T. - 375
Yajaira - 265
Kyle - 300
Mari - 300
Jason T. - Mod
Fernando D. - 11:58
Jen D. - 303
Karen - 363
Leo - 340
Subhi - 400
Nick B. - 27:43 Bulger Rx
Ana - 13:37

1.26.15 Bulger

WOD: Bulger

Skill: Front Rack Holds - Overhead option

10 Rounds for time.
Run 150m
7 Chest to Bar Pull Ups
7 Front Squats (135#/95#)
7 HSPU's

20 Min Cap so move fast!  If you pre-ordered a sweatshirt, please bring payment ($40) this week or let Eric know to charge your card on file.

Liao Hui (-69kg, China) doing front rack holds with 320kg/705lb. This is over 4.6x his bodyweight. He's also the world record holder in the C&J with 198kg. Note that he did this for a double but we had to edit to fit in one instagram clip, the original clip is 30 seconds long.

A video posted by hookgrip (@hookgrip) on Nov 10, 2014 at 1:19am PST

Best of luck in the Navy Jordan!  You will be missed.  Thank you for your service!

Jesse - 89 45#
Regina - 118 73#
Orlando - 110 135#
Leslie - 45 83#
Vanessa - 121 83#
Kaela - 103 73#
Shanon - 132 33#
Traci - 110 73#
Eric Sr. - 88 Mod
Abby - 110 73#
Corretta - 111 73#
Anthony - 132 Rx
Ryan - 116 115#
Shanice - 136 73#
Liz - 111 73#
Spencer - 87 135#
Jennifer P. - 133 Mod
Carmen - 155 73#
Tim - 116 135#
Susie - 80 33#
Joe - 154 Rx
Jordan - Mod
Tara - 96 Rx
Jason G. - 96 135#
Megan - 155 Rx
Cindy - 132 83#
Bob - 120 63#
Joobin - 140 Rx
Lauren - 133 63#
Greyson - 132 95#
Kristine -   119 63#
Gaylene - Mod
Tom T. - 133 115#
Melina - 111 35#
Heather - 88 35#
Delilah - 124 63#
Andres - 133 95#
Claudia - 111 43#
Danielle - 111 Rxish 
Leo - 111 35#
Jason T. - Mod
Yajaira - 110 53#
Chris T. - 89 135#
Andy - 119 135#
Maira - 147 53#
Jacque - 118 Rx
Brenda H. - 132 53#
Tasha - 123 35#
Taylor - 113 135#
Travis - 88 135#
Bri - 154 83#
Alex B. - 88 Mod
Steve P. - 154 95#
Nicole H. - 179 63#
Jenifer - 127 53#
Brenda D. - 133 83#
Ram - 133 135#
Fernando D. - 179 135#
Ana - 133 83#
Subhi - 154 95#
Adrienne - 155 53#
Jessica -124 83#
Amarjit -  133 95#

1.25.15 Sunday Funday

WOD: Sunday Funday

Skill: Core strengthening 

10 - 9 - 8 ... 3 - 2 - 1
Burpee Roll Over
Wall Ball Singles (20#/14#)
Pull Ups

Burpee Roll Over is when you have your chest on the ground and you rotate until you are on your back facing the ceiling.  You then rotate back to your chest and complete the burpee.  A wall ball single is a wall ball, however, the ball must touch the ground each rep.

Leo - 19:2010#
Tara - 16:23 Rx
Regina - 21:29 14#
Nita - 17:52 10#
Jessica - 25:21 Mod
Sergio - 17:54 Rx
Delilah - 18:07 12#
Vanessa - 15:34 Rx

1.24.15 Klay

WOD: Klay

Skill: Rope Climbs!

8 Rounds for time.
8 Pistol Squats
10 Push Ups

Brenda H. - 9:52
Claudia - 10:06
Kaela - 11:39
Christina - 9:44
Justin - 11:28
Heather - 7:44
Andres - 9:17
Chris T. - 8:18
Tim - Mod
Becca - 8:44
Shanice - 7:40 Rx
Lily - 9:35
Danielle - 7:52
Delilah - 8:16
Vanessa - 7:07
Santhi - 9:31
Nicole C. - 11:30
Chris S. - 8:51
Lauren - 9:25
Jaclyn - 6:00
Nick B. - 6:03 Rx
Nita - 9:50
Nicole H. - 8:01 Rx
Sheri - 9:22
Jason T. - Mod
Megan - 13:03 Champ Rx
Steve P. - Row
Madison - Row

1.23.15 Switch

WOD: Switch

Skill: Snatch Balance 6,6,6,6

Team WOD.
120 Russian KB Swings (32kg/20kg) Alternate every 20
80 Box Jumps (30"/24") Alternate every 20
60 Power Snatch (95#/73#) Alternate every 15
40 Sit Ups Alternate every 10

Carmen - 9:15 Mod
Kellie & Jesse - 18:15
Orlando & Regina - 14:30
Eric Sr. - 15:30 Mod
Joey & Taylor - 14:49 Rx
Mason & Tom S. - 14:39 Rx
Fernando & Cara - 14:03 
Ana & Noemi - 16:00
Megan & Joe - 9:54 Rx
Nicole H. & Jaclyn - 11:35 53#
Bob - Mod
Tim - Mod
Jason G. & Amarjit - 15:53
Cindy & Becca - 16:30
Jen P. - 12:53 8kg
Claudia & Brenda H. - 15:12 
Danielle & Tara - 13:44 Rx
Nick B. & Joobin - 10:20 Rx

12.22.15 Champ

WOD: Champ (Happy Birthday Joobin!)

Skill: Dead lifts 5,5,5,5,5

2 Rounds for time.
26 Cleans (155#/113#)
26 HSPU's
89 Double Unders

Break 'em up into manageable sets!

Joobin - 18:35 Rx
Regina - 14:43 73#
Orlando - 22:31 135#
Jesse - 22:33 53#
Kellie - 15:48 53#
Subhi - 23:13 135#
Carmen - 12:19 63#
Robert - 19:20 155#
Teria - 18:42 53#
Tom T. - 18:09 135#
Liz - 14:26 83#
Spencer - 19:10 115#
Maria - 19:06 53#
Anthony - 15:50 Rx
Mason - 19:43 135#
Jenifer - 19:19 73#
Joey - 23:05 Rx
Irish - 18:19 83#
Fernando D. - 16:41 155#
Brenda D. - 19:41 93#
Joe - 15:29 Rx
Susie - 17:09 35#
Andres - 18:33 65#
Cindy - 19:18 83#
Noemi - 21:11 53#
Adrienne - 18:41 53#
Bob - Mod
Ana - 18:51 83#
Tara - 21:05 83#
Heather - 15:57 35#
Kristine - 15:46 73#
Vanessa - 17:00 83#
Delilah - 15:36 63#
Jacque - 19:00 95#
Brenda H. - 15:30 63#
Chris T. - 20:16 155#
Leo - 14:08 35#
Travis - 20:30 135#
Yajaira - 17:50 53#
Marika - 14:03 63#
Nicole H. - 14:37 95#
Maira - 11:41 73#
Lauren - 15:11 83#
Steve P. - 16:11 65#
Jason P. - 14:40 95#
Randii - 12:14 25#
Danielle - 17:01 113#
Jen D. - 20:56 103#
Karen - 16:48 53#
Raghu - 23:15 75#
Suma - 20:26 25#

1.21.15 Open Workout 13.5

WOD: Open Workout 13.5

Skill: Ring Dips 10,10,10,10,10

15 Thrusters (100#/65#)
15 Chest to Bar Pull Ups

Complete 3 Rounds in 4 Minutes to advance.
Complete 6 Rounds in 8 Minutes to advance.
Complete 9 Rounds in 12 Minutes...

Scale is AMRAP in 10 Minutes. All out sprint to see if you can get it under 4 Minutes...

Kellie - 103 43#
Regina - 90 53#
Vanessa - 95 63#
Teria - 110 43#
Brenda D. - 83 63#
Jaclyn - 77 53#
Tom T. - 100 85#
Liz - 105#
Spencer - 90 85#
Andres - 60 65#
Tom S. - 40/70 Rx
Irish - 94 53#
Charlene - 121 15#
Mason - 40/75 Rx
Anthony - 60/90 Rx
Megan - 77/134 Rx
Carmen - 112 63#
Joey - 58/ A lot 100#
Joe - 75/161 Rx
Maira - 131 43#
Becca - 105 48#
Cara - 90 43#
Cindy - 90 63#
Bob - Mod
Tara - 70 63#
Leo - 90 15#
Claudia - 120 33#
Marika - 94 53#
Martin - 110 65#
Jacque - 55/90 Rx
Joobin - 50/81 Rx
Fernando D. - 114 75#
Steve P. - 120 65#
David C. - 110 15#
Jenifer - 120 33#
Tim - 45/110 100#
Gaylene - 98 65#
Jen D. - 75 53#
Kristine - 99 53#
Ana - 103 53#
Subhi - 72 100#
Eddie - 77 100#
Karen - 117 33#
Adrienne - 101 43#
Nick B. - 76/108 Rx

1.20.15 Return

WOD: Return

Skill: Overhead Squats 5,5,5,5,5

50 - 40 - 30 - 20 - 10 
American KB Swings (20kg/12kg)
Hollow Rocks

Tight abs and glutes at the top of the swing!  Do not overextend the back!

Joey - 11:06 Rx
Vanessa - 10:28 Rx
Nicole C. - 14:25 8kg
Chris S. - 14:26 12kg
Shanice - 10:28 Rx
Kellie - 13:34 10kg
Teria - 16:29 8kg
Shanon - 11:08 Rx
Mason - 14:13 Rx
Anthony - Mod
Tom S. - 13:27 Rx
Susie - 7:21 8kg
Jaclyn - 15:14 Rx
Patricia - 9:40 8kg
Megan - 9:04 Rx
Joe - 9:39 Rx
Gina - 12:58 10kg
Amarjit - 16:07 Rx
Cindy - 15:22 Rx
Gerard - OHS
Bob - 16:45 16kg
Roheet - 15:50 Rx
Heather - 11:25 8kg
Kristine - 13:17 Rx
Tara - OHS
Delilah - 12:48 Rx
Andres - 12:18 12kg
Claudia - 13:27 10kg
Jacque - 10:39 Rx
Joobin - 10:22 Rx
Travis - 14:07 Rx
Maria - 15:02 8kg
Yajaira - 17:04 10kg
Martin - 13:30 16kg
Chris T. - 15:42 Rx
Ram - 16:23 Rx
Jason T. - Mod
Nicole H. - 10:22 Rx+
Maira - 12:32 Rx
Lauren - 11:10 Rx
Tony - 17:08 14kg
Danielle - Mod
Robert - 13:00 Rx
Brenda D. - 8:41 Rx
Marika - 14:46 Rx
Brenda H. - 13:27 10kg
Taylor - 13:18 Rx
Steve P. - 16:53 18kg
Tim - Mod
Subhi - 16:12 Rx
Nick B. - Mod
Jen D. - 20:52 Rx
Ana - 13:21 Rx
Bri - 9:36 Rx
Fernando D. - 9:21 Rx
Santhi - 13:14 8kg
Stephanie V. -  17:10 Rx