2.28.15 Open Workout 15.1

WOD: Open Workout 15.1

Skill: Snatches 5,5,5 then Clean & Jerks 5,5,5 then Toes to Bar 5,5

9 Min AMRAP
15 Toes to Bar
10 Dead lifts (115#/75#)
5 Snatches (115#/75#)
then immediately into
6 Mins to find 1RM Clean & Jerk

Focus: It's just another workout.  If you've been consistent and put in the work it will show.  Just relax and have fun!

Manish - 85/45 Sc
Nicole C. - 68/75 Sc
Chris S. - 84/115 Sc
Jessica - 152/98 Sc
Jesse - 90/83 Sc
Jacque - 105/115 Rx
Matt S. - 93/35 35#
Chris T. - 135/175 Sc
Lily - 120/25 35#
Daniel - 120/115 65#
Aoife - 120/73 53# Sc
Eoin - 120/175 95#
Lauren - 189/103
Tony - 90/125 75#
Kaela - 100/133 73#
Ian - 128/95 65#
Nita - 127/63 33#
Vanessa - 130/83 Sc
Delilah - 90/78 Sc
Adrienne - 133/75 35#
Rick - 130/--
Prince - 105/65 43#
Subhi - 89/165# Sc
Megan - 165/195 Rx
Joe - 127/225 Rx
Joobin - 123/205 Rx
Jason G. - 98/235 Rx
Danielle - Mod
MFF - 151/255 Rx

2.27.15 Tres

WOD: Tres

Skill: Snatch Grip Dead lifts 5x5 then Power Snatch w/ Pause 4x4 then Full Snatches 3x3

Run 1 Mile
then Mobility Work

Focus:  Snatch Technique.  Posture and keeping the bar close to the body and working straight up and down.

Carmen - 13:52
Jenifer - 13:52
Nita - 8:53
Jesse - 16:20
Eddie - 16:20
Brenda D. - Mod
Kaela - Mod
Regina - Mod
OJ - Mod
Orlando - Mod
Ryan - Mod
Bernie - 7:12
Tom S. - Mod
Dennis - Mod
Angie - Mod
Bob - Mod
CIndy - 9:20
Patricia - Mod
Gerard - Mod
Cara - 10:55
Nick B. - Mod
Ana - 91/113 15.1 Rx
Leslie - 87/10815.1 Rx
Gaylene - 182/133 15.1 Scale
Becca - 122/98 15.1 Scale
Christina - 13:15
Claudia - 11:31
Brenda H. - 11:31
Robert - Mod
Tom T. - 9:16
Manesh - Mod
Kristine - 8:18
Heather - Mod
Tara - 9:30
Chris T. - 9:59
Lauren - 9:13
Subhi - 8:38
Andres - 9:38
Jacque - Mod

2.26.15 Reveal

WOD: Reveal

Skill: Push/Split Jerks 5x8

50 - 40 - 30 - 20 - 10
Double Unders
Alternating KB Swings (20kg/12kg)

Focus: Foot work and speed during the jerks.  8 consecutive reps so go lighter to get 8 quality reps.  Good coordination in the WOD.  Hit it hard.

Vanessa - 7:29 Rx
Jesse - 15:05 10kg
Carmen - 7:27 12kg
Regina - 7:46 12kg
Orlando - 8:55 18kg
Nicole C. - 8:30 8kg
Chris S. - 8:28 14kg
Kaela - 12:49 Rx
Steve P. - 8:03 12kg
Adam - 10:33 20kg
Angela - 10:43 12kg 
Irish - Mod
Brenda D. - Mod
Noemi - 9:09 8kg
Lindsay Z. - 8:09 12kg
Gerard - Mod
Megan - Mod
Joe - Mod
Patricia - 11:01 8kg
Becca - 8:08 Rx
Ruben - 9:10 Rx
Jason G. - 10:41 Mod
Cindy - 8:22 12kg
Cara - 8:07 10kg
Bethanie - 7:50 12kg
Melina - 8:14 8kg
Tom T. - 7:38 18kg
Jennifer P. - Mod
Bob - Mod
John - 8:03 14kg
Claudia - 8:34 10kg
Brenda H. - 8:17 10kg
Kristine - 8:54 Rx
Heather - 8:39 8kg
Gaylene - 8:13 12kg
Andres - 8:34 12kg
Delilah - 7:50 8kg
Jacque - 6:30 14kg
Leo - 10:48 10kg
Leslie - 7:31 10kg
Chris T. - 11:12 20kg
Christina - 10:14 8kg
Yajaira - 8:24 8kg
Angie - 8:06 8kg
Tara - 7:14 Rx
Jason T. - Mod
Anthony - 98/205# 15.1
Joobin - 6:29 Rx
Tim - Mod
KAren - 9:39 8kg
Danielle - 8:04 Rx
Susie - 10:27 8kg
Rebecca - 10:43 8kg
Ana - 7:41 Rx
Lily - 12:42 8kg

2.25.14 Nasty Girls

WOD: Nasty Girls

Skill: L-Holds - Ground, Plates, Hanging, Rings (7x Max Hold Duration)

3 Rounds
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135#/93#)

Focus: L-Holds to strengthen core and work on elbow stability in the top in the dip.  More air squats in the WOD to keep the knees and hips loose.  Get ready for the Open, stretch and mobilize as much as possible.

Compare to crossfit.com.


Eddie - 20:32 135#
Carmen - 13:43 73#
Trinh - 9:45 (2) 15#
Jesse - 20:14 73#
Vanessa - 11:46 73#
Carmen 2 - 10:47 63#
Eric Sr. - 13:10 Mod
Angela - 13:39 73#
Mason - 21:11 Rxish
Ryan - 18:59 115#
Tom S. - 19:14 Rx
Jen D. - 16:59 73#
Andres - 14:20 95#
Tim - Mod
Karen - 12:23 53#
Joe - 15:07 Rx
Gerard - 16:39 135#
Noemi - 15:17 43#
Ruben - 16:01 95#
Bob - Mod
Jenifer - 10:45 73#
Cindy - 11:11 83#
Simon - 9:00 (2) 33#
Megan - 18:43 Rx
Melina - 13:03 25#
Leslie - 11:52 83#
Christina - 11:04 25#
Jacque - 13:15 95#
Claudia - 9:25 53#
Tara - 12:10 93#
Angie - 10:01 53#
Brenda D. - 11:56 93#
Leo - 12:05 53#
Taylor - 15:27 Rx
Chris T. - 12:56 115#
Kyle - 11:16 135#
Mari - 16:50 53#
Amisadai - 14:49 10#
Irish - 12:50 63#
Jason T. - Mod
Delilah - 10:46 73#
Bri - 9:14 63#
Tony - 16:25 95#
Lauren - 11:04 83#
Santhi - 10:49 Mod
Ian - 9:39 65#
Steve P. - 12:57 65#
Ana - 13:30 93#
Jessica - 9:12 53#
Ram - 15:44 135#
Adrienne - 10:13 53#
Subhi - 15:37 115#
Travis - 15:16 135#
Joobin - 16:17 Rx
Nick B. - 11:31 Rx

2.24.15 Monstro

WOD: Monstro

Skill: Weighted Ring Dips 8,8,8,8,8

21 - 15 - 9
Strict Press (95#/73#)
Box Jumps (30"/24")
then 
Row 1000m

Focus: Tight elbows in the ring dip, good extension at the top.  Should be a quick sprint in the WOD, if you are not able to string at least 7 Strict Press consecutively then the weight is too heavy!

Sheri - 14:14 25#
Jesse - 16:47 53#
Regina - 13:53 53#
Orlando - 12:26 75#
Leslie - 7:25 53#
Carmen - 11:57 33#
Tom S. - 15:29 Rx
Adam - 14:23 Rx
Mason - 14:22 Rx
Shanon - 15:07 Rx
Angela - 17:23 63#
Tim - 12:45 Rx
Taylor - 17:40 Rx
Gerard - 15:40 Rx
Megan - 9:20 Rx
Robert - 16:24 Rx
Joe - 9:25 Rx
Ryan - 13:30 Rx
Cindy - 15:20 53#
Jen D. - 10:40 53#
Bob - Mod
Trinh - 10:05 15#
Becca - 13:00 43#
Amarjit - 19:13 Mod
Tara - 14:03 63#
Tom T. - 11:55 65#
Joobin - 20 Chelsea
Gaylene - 12:29 63#
Kristine - 12:38 48#
Claudia - 13:04 33#
Jacque - 14:46 63#
Yajaira - 13:40 48#
Marika - 14:38 48#
Bri - 12:30 48#
Mark - 14:44 Rx
Melina - 12:40 10#
Brenda H. - 13:10 43#
Nicole H. - 9:03 35#
Chris T. - 12:51 95#
Fernando - 11:56 Rx
Nick B. - 10:57 Rx
Danielle - 14:55 53#
Ram - 12:10 65#
Leo - 12:38 45#
Lauren - 12:36 43#
Tony - 12:46 65#
Brenda D. - 16:27 53#
John - 10:14 65#
Prince - 14:09 55#
Dennis - 17:55 Rx
Travis - 17:01 85#
Ana - 11:26 53#
Karen - 11:47 33#
Jessica - 13:20 33#
Subhi - 20:44 85#
Steve P. - 16:05 85#
Irish - Mod

2.23.15 Chelsea

WOD: Chelsea (Mod)

Skill: Snatch Balance or Squat Jerk 6,6,6,6,6,6

20 Min EMOM
5 Pull Ups
10 Push Ups
15 Squats

Focus: Overhead positioning and flexibility in the bottom of the squat.  Gotta move under the bar fast!  Same goes for the EMOM, gotta move quickly.  Once you fail, drop the reps to 4,6,8 and continue until you fail or 20 minutes are up.

Compare to : 3.18.13 

Regina - 11
Orlando - 11
Vanessa - 8 Rx
Jesse - 8
Trinh - 5
Eric Sr. - 12 Rx
Anthony - 7 Rx
Ryan - 17 Rx
Mason - 7 Rx
Corretta - 12
Jenifer - 18
Joe - 20 Rx
Tim - 13 Rx
Andres - 13
Robert - 10 Rx
Maira - 12
Nick Z. - 20
Lindsay Z. - 20
Jason G. - 8 Rx
Tom S. - 10 Rx
Ram - 8 Rx
Cara - 20
Kristine - 5 Rx
Gaylene - 5
Tara - 9 Rx
Jason P. - 14 Rx
Becca - 20 
Delilah - 7
Tom T. - 20
Melina - 4
Marika - 8
Simon - 4
Fernando - 20 Rx
Kyle - 10 Rx
Mari - 12
Leo - 19
Taylor - 16 Rx
Jason T. - 8 Rx
Brenda H. - 20
Yajaira - 20
Dennis - 8 Rx
Nicole H. - 8
Ian - 5 Rx
Brenda D. - 7 Rx
Lauren - 6
Tony - 5 Rx
Mark - 5 Rx
Irish - 4
Danielle - 4 Rx
Adrienne - 20
Ana - 20
Jessica -  7
Subhi - 19
Santhi -20
Eddie - 15

2.22.15 Open Chaos

WOD: Open Chaos

Skill: Mobility!

For time.
30 Calorie Row
15 Snatches (75#/43#)
30 Double Unders
15 Overhead Squats (95#/63#)
15 Pull Ups
30 Cleans (135#/95#)
10 Muscle Ups

Focus: Working out any tight areas.  If we've been consistent we should be ready for The Open because we've trained with intensity and purpose everyday.  Make it a habit...

Nita - 13:44
Megan - 21:57 Rx
Christina - 17:47
Manish - 17:33
Leslie - 16:14
Danielle - Row
Jenifer - 14:56
Tara - 14:44
Delilah - 15:48
Vanessa - 17:07
Prince - 15:30

2.21.15 Party Time

WOD: Party Time

Skill: Dead lifts 5x8 - Unbroken

Score total Reps.
Tabata: 20s/10s with 1 min rest between movements
Power Cleans (95#/63#)
Double Unders
Pistol Squats
DB Snatches 

Focus: Unbroken deads but not at the expense of posture.  Lots of legs in the WOD so take advantage of the breaks!

Nicole C. - 257 33#
Chris S. - 246 65#
Manish - 173 10#
Jesse - 145 33#
Becca - 311 63#
Gaylene - 287 65#
Jen D. - 270 63#
Eddie - 284 95#
Kristine - 299 63#
Lily - 259 10#
Lauren - 299 63#
Susie - 197 35#
Rebecca C. - 187 10#
Megan - 450 Rx
Chris T. - 236 95#
Nita - 419 45#
Christina L. - 247 10#
Danielle - 254 63#
Jason G. - 252 95#
Delilah - 305 63#
Vanessa - 349 63#
Subhi - 296 95#
Mason - 230 95#
Prince - 234 53#
Tim - Mod
Madison - Row
Steve P. - Row
Alyssa - 421 10#
Joobin - Mod
Ryan - 192 95#

Learning to Fail

Take Risks!

2.20.15 Crew

WOD: Crew

Skill: Handstand Practice

3 Rounds
30 Cal Row
20 Toes to Bar
10 Double Squat Wall Balls (20#/14#)

Focus: Handstand work.  Try balancing and walking.  Light WOD after a long week.  Eat well and sleep well!

Jesse - 17:31 12#
Carmen - 15:32 12#
Nita - 17:30 10#
Tom T. - 14:49 20#
Melina - 17:20 10#
Trinh - 17:38 10#
Tasha - 18:50 12#
Simon - 12:30 (2) 10#
Kaela - 19:25 14#
Eric Sr. - 17:49 20#
Bernie - 16:51 Rx
Joey - 20:49 135#
Adrienne - 16:33 10#
Ana - 19:14 12#
Marika - 19:06 12#
Frances - 21:49 10#
Cindy - 18:41 14#
Mason - 18:40 Rx
Eddie - 20:02 Rx
Megan - 12:13 Rx
Noemi - 21:36 10#
Susie - 24:16 10#
Leslie - 21:55 14#
Bob - 14:52 Mod
Ryan - 17:52 Rx
Mark - 21:25 20#
Ram - 20:34 Rx
Amarjit - 15:10 20#
Steve P. - 12:54 20#
Christina - 20:10 10#
Brenda D. - 14:04 14#
Nicole H. - 12:35 Mod
Brenda H. - 16:42 12#
Claudia - 15:57 12#
Jennifer P. - 12:32 Mod
Manish - 13:14 10#
Chris T. - 16:37 20#
Andres - 17:00 16#
Tara - 16:43 Rx
Travis - 18:06 20#
Taylor - 15:42 Rx
Jessica - 22:01 10#

 

2.19.15 Fletch

WOD: Fletch

Skill: Bear Complex - 3,3,3,3,3 - Increasing load each set.

5 Rounds.
15 Med Ball Sit Ups (20#/14#)
50 Double Unders
15 Ring Push Ups

Focus: Quality cleans and squats.  Be sure to use your legs during the presses and transitions from from front to back.  Go hard in the WOD and keep the rings tight!

Nicole C. - 15:10 10#
Chris S. - 17:33 14#
Carmen - 14:40 14#
Becca - 16:37 12#
Vanessa - 16:37 Rx
Eddie - 18:17 Rx
Joey - 16:43 20#
Marika - 15:55 14#
Adam - 14:26 20#
Mason - 13:42 20#
Angela - 16:55 14#
Shanon - 13:35 Rx
Fernando - 12:21 Rx
Tim - Mod
Melina - 17:34 10#
Ruben - 15:25 20#
Brenda D. - 18:55 14#
Joe - 10:41 Rx
Gerard - Mod
Ryan - 15:15 20#
Steve V. - 12:00 (3) Rx
Cindy - 15:48 14#
Stephanie V. - 18:07 14#
Bob - Mod
Karen - 15:34 10#
Nick Z. - 16:31 16#
Lindsay Z. - 19:49 
Anthony - Mod
Kristine - 17:23 14#
Gaylene - 14:12 14#
Claudia - 14:42 10#
Delilah - 13:24 12#
Brenda H. - 15:42 12#
Leslie - 12:25 14#
Andres - 14:47 16#
Taylor - 16:05 Rx
Yajaira - 18:09 12#
Christina - 17:40 10#
Maira - 13:37 14#
Jason T. - Mod
Ana - 15:00 Rx
Jenifer - 17:02 10#
Steve P. - 17:54 20#
Subhi - 18:31 Rx
Joobin - 9:49 Rx
Ronak - 18:47 14#
Tara - 20:20 Rx
Jen D. - 20:18 14#
Santhi - 14:38 Mod

2.18.15 Desperado

WOD: Desperado

Skill: Pull Ups - 12,12,12,12,12 - Kipping, Butterfly, or Strength Progression

4 Rounds.
20 Box Jumps (24"/20")
20 Russian KB Swings (28kg/20kg)
(2) 15ft Rope Climbs

Focus: Working pull up technique.  Grip strength and proper utilization of the shoulders, lats, and hips.  WOD is working more grip and hip speed.  Shoot for sub 10 minutes!

Regina - 10:37 14kg
Orlando - 10:45 20kg
Jesse - 15:33 10kg
Vanessa - 12:19 Rx
Becca - 12:19 14kg
Brenda D. - 12:31 20kg
Marika - 11:21 16kg
Eric Sr. - 11:02 24kg
Adrienne - 12:14 8kg
Bethanie - 11:22 14kg
Mason - 11:42 Rx
Angela - 11:50 16kg
Ana - 11:42 18kg
Shanon - 9:50 Rx
Fernando - 14:25 28kg
Megan - 8:15 Rx
Anthony - Mod
Gerard - 11:25 28kg (3)
Joe - 9:52 Rx
Carmen - 14:02 Rx
Karen - 12:20 14kg
Ruben - 15:14 18kg
Cara - 12:24 12kg
Cindy - 13:03 20kg
Bob - Mod
Kristine - 15:58 16kg
Claudia - 10:03 12kg
Delilah - 16:28 16kg
Tara - 12:58 Rx
Jason P. - Mob
Danielle - 13:51 Rx
Gaylene - 17:45 Rx
Tim - 15:59 Rx
Christina - 12:25 8kg
Chris T. - 15:10 24kg
Noemi - 11:30 10kg
Yajaira - 12:26 12kg
Mark - 18:26 Rx
Trace - SPT
Travis - 12:57 28kg
Jenifer - 10:50 14kg
Leslie - 16:15 Rx
Steve P. - 11:40 24kg
Lauren - 10:18 18kg
Tony - 16:26 18kg
Subhi - 14:18 28kg
Tasha - 12:44 10kg
Jen D. - 17:30 18kg
Tom S. - 14:03 Rx
Joobin - Mod
Jessica - 12:50 12kg
Amarjit - 12:59 24kg
Taylor - 11:58 Rx
Nicole H. - 8:38 Mod