Tuesday, June 30, 2015

6.30.15 Sweet & Sour

WOD: Sweet & Sour

Skill: Front Rack Supports 8 x 10 secs - Go Heavy!

6 Rounds
3 Strict Toes to Bar
5 HSPU's
7 Ring Dips
9 KB Swings (2p/1p)

4th of July we are closed.  Wear Red, White, & Blue on Friday the 3rd!
Mobility Class - 7/11/15
Endurance - 7/18/15
Max Muscle will be here tomorrow, 7/1/15 to sample supplements from 4-6pm.


Vanessa - 14:42 Rx
Jesse - 10:28
Leslie - 7:20
Carmen - 11:39
Regina - 10:20
Becca - 11:06
Vince - 13:18
Marika - 9:47
Lauren - 8:00
Tom S. - 13:55 Rx
Angie - 7:56
Joe - 9:40 Rx
Megan - 9:26 Rx
Patricia - 9:12
Garrett - 11:26
Jason G. - 13:22
Brenda D. - 11:23
Tara - 10:53 
Sean L. - 11:24
Heather - 8:47
Andres - 11:43
Mason - 9:50
Cindy - 12:04
Jenifer - 8:54
Steve P. - 12:45
Gaylene - 9:25
Delilah - 10:18
Trinh - 9:21
Nino - 9:23
Ravi - 13:56
Melina - 9:15
Ryan - Mod
Chris T. - 12:03
Jason T. - 19:38 Rx
Jacque - 9:33
Matt - 9:12
Tim - 10:27
Rich E. - 11:11
Brenda H. - 10:21
Ian - 10:23
Danielle - 11:32
Ana - 9:43
Kaela - 10:52
Chase - 15:41 Rx+
Tony - 13:33
Maira - 9:21
Herman - 12:06
Nicole H. - 10:11
Dennis - 8:51 Rx+
Kristine - 9:56
Hoangdan - 9:54
Emily - 8:39
Chris A. - 9:39
Joobin - 14:41 Rx+
Karen - 8:34
Ram - 14:05
Jessica - 6:49
Abraham - 7:58



Monday, June 29, 2015

6.29.15 Bart

WOD: Bart
Great job this weekend Tara!

Skill: Pistol Squats 20,20,20,20 (Alternating)

4 Rounds.
20 Box Jumps (24"/20")
8 Deadlifts (135#/93#)
20 Push Ups
8 Jerks (135#/93#)

Closed July 4th. Get outside!

Mobility Class 7/11/15 @12pm

Endurance Class 7/18/15 @11:00am


Jesse - 21:34 95#
Kellie - 14:57 53#
Regina - 17:35 83#
Orlando - 15:30 115#
Eric Sr. - 17:02 95#
Becca - 19:26 83#
Nicole C. - 19:39 45#
Lisa - 16:49 83#
Adrienne - 14:10 83#
Emily - 19:18 35#
Lauren - 12:14 73#
Eric G. - Mod
Anthony - 19:04 Rx
Ryan - 16:50 Rx
Joe - 13:29 Rx
Sean L. - 17:29 95#
Robert - 16:42 115#
Carmen - 17:48 83#
Joobin - Mod
Brenda D. - 23:57 Rx
Jose - 21:31 95#
Maira - 16:25 63#
Will - 18:10 115#
Cindy - 17:21 Rx
Chase - 14:54 115#
Jason G. - 20:26 Rx
Gerard - 24:34 Rx
Cara - 15:26 53#
Mason - 15:50 Rx
Garrett - 19:57 75#
Kristine - 16:38 63#
Tara - Mob
Andres - 18:00 115#
Gaylene - 20:52 Rx
Trinh - 15:10 35#
Nino - Mod
Martin - 14:21 115#
Nicole H. - 16:52 Rx
Heather - 18:14 53#
Ravi - 19:13 65#
Melina - 16:17 45#
Chris T. - 18:38 115#
Brenda H. - 15:38 63#
Tom T. - 16:20 115#
Jason T. - 25:47 Rx
Danielle - 17:51 Rx
Herman - 17:29 95#
Crystal - 14:05 35#
Josh - 13:34 65#
Jacque - 18:36 Rx
Matt - 23:10 105#
Larry - 11:00 65#
Beth - 17:29 35#
Nick B. - 10:45 Rx
Tim - 13:41 Rx
Giana - 13:18 35#
Kurt - 10:59 65#
Caitlynn - 12:50 35#
Bryan - 13:36 65#
Michele - 11:15 35#
Tony - 21:05 115#
Noemi - 18:58 53#
Dennis - 15:27 Rx
Kaela - 19:10 83#
Jessica - 16:47 53#
Ian - 11:28 95#
Amarjit - 17:02 95#
Nick N. 17:22 Rx

Bernie - Mod




Sunday, June 28, 2015

6.28.15 Vox

WOD: Vox

Skill: Strict Press 4x10

15 Min AMRAP
25 Wall Balls (20#/14#)
20 Pull Ups
90 Double Unders

Nicole H. - 311 Rx
Orlando - 307 20#
Sruthi - 315 10#
Regina - 305 14#
Nita - 459 10#
Delilah - 416 12#
Vanessa - 367 Rx
Prince - 385 12#
Lindsay - 468 10#

Joobin 
Ian
Jessica
Ryan

Saturday, June 27, 2015

6.27.15 Galvanized

WOD: Galvanized

Skill: Ring Dips 4x10 or 5x6 Weighted

For time.
2 Rounds:
15 Snatches (95#/63#)
15 Toe to Ring
then
Row 500m
then
2 Rounds:
15 Snatches
15 Toe to Ring
then 
Row 500m

We will be closed on July 4th. Please make a note.


Subhi - 24:05 75#
Chris T. - 23:44 95#
Jose - 26:27 65#
Chris D. - 24:32 Rx
Vanessa - 21:40 58#
Delilah - 23:24 53#
Nick B. - 11:20 Tommy V.
Dennis - 20:30 Rx
Megan - 14:06 Rx
Nicole C. - 30:20 43#
Chris S. - 31:50 85#
Mason - 19:30 Rx
Rich E. - 21:03 65#
Joobin - 27:17 Mod
Nicole H. - 13:20 Hangtown
Ryan - 20:41 85#
Bobs - Mod
Garrett - 21:59 65#

Friday, June 26, 2015

6.26.15 Tommy V

WOD: Tommy V

Skill: Rope Climbs x 10 (unless Rx'ing the WOD, then GHD Extensions)

For time.
21 Thrusters (115#/83#)
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

Becca - 10:43 53#
Lisa - 10:42 53#
Alex - 12:29 53#
Carmen - 25:25 83#
Adrienne - 13:03 53#
Vince - 13:43 65#
Megan - 15:07 Rx
Eric G. - 9:46 95#
Lindsay - 9:48 43#
Stephanie V. - 9:47 53#
Brenda D. - 7:03 63#
Tim - Mod
Robert - 29:57 Rx
Lauren - Mod
Amarjit - 10:09 65#
Cindy - 14:21 83#
Roheet - Mod
Joe - Mod
Steve P. - Mod
Ryan - 13:14 95#
Mason - 11:55 95#
Kaela - 14:57 53#
Leslie - Mod
Andres - 11:59 35#
Karen - 15:13 53#
Jenifer - 10:15 53#
Ana - 8:14 63#
Jason G. - 28:43 Rx
Trinh - 8:09 25#
Heather - 9:54 53#
Larry - 13:17 45#
Beth - 9:00 35#
Jose - 13:19 65#
Vanessa - 23:12 63#
Noemi - 11:09 35#
Abraham - 12:21 75#

Orlando 
Regina
Joobin
Ryan S.

Thursday, June 25, 2015

6.25.15 Hangtown

WOD: Hangtown

Skill: Deadlifts 8,8,8,5,2,2

For time.
35 Double Unders
75 Sledgehammers
35 Double Unders
55 Sledgehammers
35 Double Unders
35 Sledgehammers
35 Double Unders
15 Sledgehammers
Run 800m

Endurance Class @ Santa Teresa High School @ 11am on Saturday 6/27.
We will be closed on Saturday July 4th.  Please make a note.

Carmen - 21:50
Jacque - 16:55
Orlando - 16:10
Rich E. - 22:58
Chase - 19:02
Marika - 18:48
Nicole C. - 19:52
Chris S. - 19:49
Joe - 15:34
Patricia - 18:53
Angie - 11:45 Mod
Adrienne - 17:07
Maira - 16:07
Brenda D. - 16:05 Mod
Mason - 23:05
Cindy - 16:40
Bob - Mod
Garreett - 23:43
Kristine - 16:32
Heather - 19:19
Steve P. - 16:32
Jenifer - 15:52
Leslie - 16:07
Andres - 18:28
Chris D. - 14:32
Vanessa - 12:50
Delilah - 16:49
Monica - 13:53
Sara - 20:00
Martin - 15:08
Sruthi - 19:01
Chris T. - 17:15
Tom T. - 18:29
Alex - 15:38
Dennis - 11:36
Ravi - 19:29
Jason T. - 17:20
Robert - 13:02
Karen - 14:59
Noemi - 21:51
Stephanie V. - 17:51
Tara - 12:31
Subhi - 15:39
Jessica - 21:25
Ian - 15:15
Abraham - 14:47


Wednesday, June 24, 2015

6.24.15 Rhino

WOD: Rhino

Skill: Overhead Squats w/ Pause 6x6

21 - 15 - 9
Cleans (155#/123#)
Burpee Box Jumps

Endurance Class this Saturday 6/27 @ Santa Teresa High School - 11am (Bring water & Running Shoes).






Kristy - 15:22 53#
Adam - 13:14 135#
Lisa - 16:45 63#
Amelia - 7:30 (1) 43#
Nicole H. - 12:05 93#
Kristine - 14:28 83#
Chris T. - 16:53 135#
Becca - 14:31 83#
Nino - 23:32 45#
Gaylene - 12:13 103#
Eric Sr. - 19:25 Mod
Nick N. - 15:56 Rx
Ryan - 15:13 135#
Delilah - 14:58 73#
Megan - 9:27 Rx
Roheet - 16:23 95#
Joe - 11:44 Mod
Bob - 7:39 Mod
Jose - 16:58 75#
Karen - 17:44 53#
Jason G. - 14:54 Rx
Cara - 14:53 53#
Garrett - 13:26 75#
Cindy - 16:56 93#
Mason - 12:20 Rx
Ravi - 12:47 45#
Sruthi - 14:38 53#
Sara - 13:17 63#
Trinh - 15:45 45#
Martin - 12:38 95#
Leslie - 13:19 Mod
Larry - Mod
Beth - 15:07 35#
Debbie - Mod
Jacque - 12:59 103#
Matt - 13:39 95#
Brenda H. - 13:24 73#
Erica - 10:25 10#
Amarjit - 14:58 95#
Stephanie V. - Mod
Subhi - 14:23 Mod
Hoangdan - 10:29 25#

Carmen 
Ana
Lauren
Tony
Irish
Brenda D.
Joobin
Dennis
Tim
Nick B.

Tuesday, June 23, 2015

6.23.15 Wanted

WOD: Wanted

Skill: Muscle Ups or Pull Up Progressions

4 Rounds
18 Wall Balls (20#/14#)
20 Renegade Rows 
20 Sit Ups
18 KB Swings (20kg/12kg)

Focus: Remember we want to get onto top of the rings in the muscle up, so speed from an explosive hip action is needed.  Don't hold back.

Jacque - 13:33
Regina - 14:59
Vanessa - 15:19
Carmen - 13:57
Matt - Mod
Becca - 15:06
Joobin - 13:02
Marika - 18:22
Manish - 18:45
Nick N. - 16:17
Beth - 17:04
Andres - 18:26
Adam - 14:52
Ryan - 14:11
Chase - Mod
Megan - 11:21
Joe - Mod
Jenifer - 19:43
Jose - 20:14
Jason G. - 23:51 (5)
Fernando - 12:29
Brenda D. - 14:12
Robert - 12:27
Tara - Mod
Mason - 13:20
Dennis - Mod
Cindy - 15:32
Bob - Mod
Gaylene - 14:41
Kristine - 16:57
Trinh - 18:54
Nino - 20:04
Sruthi - 20:33 
Rich - 18:05
Melina - 19:01
Stephanie B. - 15:48
Vince - 19:02
Chris T. - 16:10
Tim - 12:24
Brenda H. - 19:23
Tony - 16:18
Lauren - 15:07
Emily - 18:52
Adrienne - 15:15
Danielle - 16:03
Jenna - 11:01
Nita - 14:52
Kaela - 17:37
Maira - 17:20
Irish - 17:44
Ana - 15:07
Amelia - 14:20
Abraham - 13:56
Karen - 21:19 
Subhi - 14:58
Ram - 12:48

Monday, June 22, 2015

6.22.15 CrossFit Total

WOD: CrossFit Total

Skill: Mobility & Warm Up

1 Rep Max Back Squat
1 Rep Max Strict Press
1 Reps Max Deadlift

Combine total weight for score.

Compare to 1.5.15 , 2.12.14

Focus: Be smart about your weight increases.  You only have 3 attempts at a single load so plan accordingly.


Steve P. - 255/105/255 = 615
Adam - 275/145/385 = 805
Regina - 145/83/203 = 431
Jenifer - 163/73/213 = 449
Becca - 143/63/153 = 359
Adrienne - Mod
Eric Sr. - 225/135/275 = 635
Lisa - 183/73/173 = 429
Alex - 173/83/203 = 459
Chase - 245/115/195 = 655
Marika - 133/63/138 = 334
Ryan - 290/165/300 = 755
Joe - Mod
Andres - 365/155/425 = 945
Heather - 153/63/163 = 379
Tim - Mod
Tara - 185/83/263 = 531
Anthony - 275/115/410 = 800
Carmen - 183/53/193 = 429
Sean L. - 240/135/325 = 700
Joobin - 345/135/415 = 895
Roheet - Mod
Maira - 123/53/143 = 319
Garrett - 185/105/265 = 555
Brenda D. - Mod
Cara - Mod
Cindy - 173/73/253 = 499
Mason - 275/145/385 = 805
Beth - Mod
Gaylene - 238/113/333 = 684
Delilah - 128/53/163 = 344
Debbie - Mod
Stephanie B. - 143/63/143 = 349
Chris T. - 345/165/445 = 955
Vanessa - 138/68/173 = 379
Sruthi - 113/58/143 = 314
Martin - 245/135/245 = 625
Jason T. - Mod
Subhi - Mod
Matt - 195/115/305 = 615
Jacque - 203/83/263 = 549
Vince - 135/95/115 = 345
Rich E. - Mod
Herman - 225/95/275 = 595
Danielle - 243/73/243 = 559
Lauren - 183/68/223 = 474
Tony - 215/140/245 = 600
Irish - 153/53/193 = 399
Kaela - 163/93/263 = 519
Ana - 153/73/223 = 449
Travis - 295/115/385 = 795
Robert - 365/165/420 = 950
Dennis - 265/125/315 = 705
Hoangdan - 85/35/105 = 225
Jessica - 193/78/233 = 504
Ian - 215/105/275 = 595
Ram - 275/105/275 = 655
Amarjit - Mod






Sunday, June 21, 2015

6.21.15 Sunday Funday

WOD: Sunday Funday

Skill: Deadlift 5x8

For time.
75 Air Squats
60 Push Ups
45 DB Snatches (30#/20#)
30 Air Squats
15 Burpees
10 DB Snatch

Adam - 12:22 Rx
Regina - 11:40 Rx
Ryan - 9:20 Rx
Mason - 8:57 Rx
Nita - 12:22 15#
Manish - 14:48 15#
Kamar - 10:11 15#
Vanessa - 8:57 Rx
Sergio - 10:20 Rx


Saturday, June 20, 2015

6.20.15 Angie

WOD: Angie (Mod)

Skill: KB Windmills

20 Rounds
5 Pull Ups
5 Push Ups
5 Sit Ups
5 Air Squats

Focus: CrossFit Total on Monday!  Stretch and eat!

Amelia - 19:24
Gaylene - 18:37
Jenifer - 25:04
Sruthi - 22:08
Danielle - 24:43 Rx
Chris T. - 26:26
Jason G. - 23:13 Rx
Vanessa - 17:36 Rx
Delilah - 20:13
Chris S. - 26:33
Nicole C. - 24:04
Subhi - 17:14
Robert - 16:48 Rx

Friday, June 19, 2015

6.19.15 Randy

WOD: Randy

Skill: Snatch Grip Deadlifts 8,8,8,5,2,2

For time.
75 Snatches (75#/53#)

Focus:  Use your legs!

Compare to 11.13.13, 8.22.13, 9.6.14

Becca - 10:04 Rx
Carmen - 14:38 Rx
Amelia - 6:09 12#
Vanessa O. - 6:31 16#
Jesse - 15:43 65#
Lauren - Mod
Eric Sr. - 22:40 Mod
Regina - 9:55 Rx
Jeron - 13:12 53#
Sruthi - 11:20 35#
Chase - 7:54 65#
Melina - 5:54 12#
Tom T. - 8:25 Rx
Beth - 9:43 (50) 35#
Ryan - 9:23 Rx
Brenda D. - 9:17 Rx
Fernando - 5:01 Rx
Bob - 6:00 Mod
Gaylene - 5:30 Rx
Ana - 6:04 Rx
Cindy - 8:44 Rx
Megan - 4:36 Rx
Joe - 5:29 Rx
Stephanie V. - 12:10 Rx
Ram - 10:59 Rx
Amarjit - 10:19 65#
Robert - 7:43 Rx
Adrienne - 12:18 35#
Orlando - 9:09 Rx
Leslie - 7:16 Rx
Jessica - 10:39 Rx
Tim - Mod
Sara - 11:45 35#
Tara - 5:41 Rx
Danny - 3:46 Rx
Andres - 8:42 Rx
Heather - 8:29 Rx
Chris T. - 8:20 Rx
Nita - 8:10 40#

Danielle
Carmen 
Danny
Tara