Skill: Toe to Bar - 7 Reps EMOM for 12 Mins For time. 40 Burpees 4 40' Bear Crawls 40 Cal Row 4 40' Bear Crawls 40 Alternating 1-Arm KB Swings 4 Bear Crawls Casey - 15:05 Kimmy - 16:11 Michele - 19:05 Ryan C. - 13:25 Sampson - 12:42 Ash - 18:56 Sayed - 14:18 Joel - 16:22 Kiara - 17:41 Christian - 14:09 Chi - 13:13 Lay - 13:40 Tryphena - 17:03 Maira - 14:22 Tom S. - 12:51 Robert Mu. - 14:27
Regina - 11:36 Orlando - 14:48 Darlene - 13:02 Eric Sr. - Mod Ryan S. - 10:45 Tara - Mod Tom S. - Mod Quang - Mod Jason G. - Mod Jenifer - Mod Joe - Mod Melina - Mod Tom T. - Mod Cindy - 12:46 Ryan L. - 11:55 Robert P. - Mod Rich D. - 14:26 Gabby - 13:26 Skye - 11:18 Jacque - 9:48 Matt So. - 13:16 Heather - 16:56 Chris T. - 16:42 Miguel - 12:25 Trinh - 14:35 Katie M. - 12:23 OLY - Clean & Jerk - Snatch High Pull - Back Squats
WOD: Brohammer Skill: L-Holds 10x20secs 15 Min AMRAP 18 Air Squats 2 75ft Bear Crawls 18 Box Jumps (24"/20") 2 75ft Farmer's Carry (35#/25#) Focus: Good blood flow day after all the volume yesterday. CrossFit Total (Max Back Squat, Strict Press, Dead lift) on June 22nd.
Speeeed!
Kristine - 158 Jesse - 100 Regina 140 Nicole C. - 150 Chris S. - 157 Eric Sr. - 140 Sruthi - 120 Chase - 179 Carla - 100 Nick N. - 152 Noemi - 118 Fernando - 42:58 Seven Gaylene - 138 Megan - Mod Joe - 140 Karen - Row Jose - 117 Bob - Mod Mason - 160 Brenda D. - 178 Cindy - 145 Ray - 179 Nino - 99 Trinh - 139 Mark - 139 Martin - 178 Leslie - 179 Chris T. - 124 Melina - 13:13 Annie Robert - Mob Tom T. - 180 Jacque - 219 Matt - 138 Steve P . - 179 Jason T. - Mod Jenifer - 130 Nick B. - Mod Joobin Eric G. Tara Ryan S.
Focus: Keep the rings tight in the muscle ups. You must keep the elbows tight to the body or else you will not be able to support your weight at the bottom of the dip. Hip extension in the box jumps and survive the bear crawls!
Steve P. - 15:55 L Jesse - 22:18 M Nicole C. - 17:07 S Chris S. - 17:19 M Regina - 15:06 S Orlando - 17:27 S Danielle - 17:36 L Teria - 18:02 S Kaela - 17:22 M Joey - 14:37 L Adam - 15:31 L Angela - 16:15 M Shanon - 10:50 M Miles - 12:14 M Tara - 9:51 L MacKenzie - 9:09 M Carmen - 13:40 S Danny - 9:49 XL Fernando - 13:00 XL Gina - 4:54 S (1) Joe - 12:40 XXL Ryan - 14:51 X/L Noemi - 17:29 S Brenda D. - 13:57 L Amarjit - 15:00 L Ram - 15:50 XXL Cindy - 18:17 L Bob - Mod Jennifer P. - Mod Heather - 16:00 S (4.5) Kristine - 15:38 M Joobin - 25:07 E.R. Nicole H. - Mod Leslie - 15:53 Mod Mark - 17:00 XL Stephanie B. - 13:24 S Brenda H. - 14:30 S Andres - 16:45 XL Maira - 14:00 S Richard - 9:45 20# (3) Delilah - 16:36 M Leo - 16:21 M Tom T. - 16:24 XL Jenifer - 18:19 S Melina - 14:30 14# Chris T. - 18:36 XXL Marika - 14:21 M Gaylene - 13:07 L Karen - 24:22 S Stephanie V. - 24:29 S Travis - 11:01 XL Nick Z. - 16:45 L (4) Lindsay Z. - 18:07 12# Taylor - 9:52 XL Jessica - 17:38 S Tim - Mod Ian - 15:10 L Ana - 14:49 L Prince - 17:38 S
WOD: Play Time Skill: Muscle Up Progressions 5 Rounds for time. 8 Dead lifts (225#/185#) 12 Wall Balls (20#/14#) 2 40ft Bear Crawls We will be closed for Christmas and will have a limited holiday schedule leading up the new year. Keep an eye on the white board in the lobby.
Cindy - 12:14 123# Danielle - 12:19 153# Spencer - 14:12 95# Liz - 12:16 73# Jessica He. - 12:55 93# Kody - 13:24 Rx Gina - 12:38 83# Tyler - 10:24 95# Adam - 12:34 Rx Mason - 15:31 Rx Angela - 15:04 133# Jordan - Mod Jenifer - Row Madison - Row Megan - 11:22 Rx+ Noemi - 9:45 (3) 35# Brenda D. - 10:41 123# Joe - 9:09 Rx Cara - 15:16 73# Becca - 11:16 103# Robert - 13:06 Mod Marika - 11:15 73# Anthony - Mod Tom T. - 12:51 185# Karen - 15:30 103# Mark - 11:22 155# Vanessa - 11:44 123# Jake - 12:05 Rx Delilah - 12:37 103# Taylor - 11:35 Mod Maira - 12:15 83# Claudia - 8:55 35# Chris T. - Mod Leslie - 12:34 113# Subhi - 14:58 155# Tom S. - 10:48 Rx Jason T. - Mod Kristine - 11:37 103# Nick B. - 14:00 Rx+ Tara - 15:10 Mod Gaylene - Mod Ana - 11:51 133# Rick - 12:00 135# Joobin - 8:50 Rx Raghu - 14:47 75# Adrienne - 9:54 73#
WOD: Marika (Happy Birthday Marika!) Skill: Thrusters 5,5,5,5,5,3,3,3,1,1 1RFT. 20 Pull Ups 20 Knee 2 Elbow 1 Bear Crawl 21 Back Squats (135#/93#) 3 Bear Crawls 21 Back Squats (135#/93#) 1 Bear Crawl 20 Knee 2 Elbow 20 Pull Ups Speed through the middle! Don't accelerate out of the hole too fast, we'd rather you build speed as you get to full hip extension.
Spice - 11:05 95# Oscar - 11:56 95# Regina - 14:39 63# OJ - 13:58 115# Tasha - 13:14 63# Lindsay Z. - 11:14 93# Rich E. - 10:24 115# Garret - 14:35 165# Taylor - 17:28 Rx Kody - 12:22 Rx Ronak - 10:04 83# Maira - 13:08 63# Kenia - 14:57 63# Adam D. - 15:41 Rx Zoey - 14:36 45# Jessica He. - 11:49 63# Angela - 11:34 83# Bernie - 11:56 Rx Jordan - 10:24 Rx Melissa - 15:08 43# Tom S. - 13:09 Rx Becca - 11:57 53# Guillaume - SPT David B. - 9:57 Rx Joe - 7:28 Rx Ruben - 8:53 Rx Tom D. - 6:49 0# Sean P. - 10:16 Rx Tyler R. - 225# Clean PR Joobin - 11:49 Rx Chase - 11:05 95# Delilah - 12:20 53# Jason G. - 13:30 Rx Kyle M. - 11:56 Rx Roheet - 15:16 115# Leslie - 13:10 73# Steven V. - 14:16 Rx Tyler M. - 17:14 Rx Subhi - 12:17 115# Jenifer - 10:48 43# Nicole - 10:41 93# Steve P. - 10:49 65# Nick Z. - 17:00 135# Danielle - 12:24 83# Sean O. - 11:24 115# Jason T. - -- Mod Nick Bre. - 9:19 Rx Marika - 12:50 53# Jessica Hg. - 12:40 93#
WOD: Weekend @ Bernie's Skill: Turkish Get Ups 6,6,6,6 14 Min AMRAP 15 Toes to Ring 2 Bear Crawls 20 Box Jumps (24"/18") Maintain a good press towards the ceiling while performing the Turkish Get Ups and take your time!
Osh - 102 Reps Rx Abby - 126 Mod Vanessa - 163 Rx Kenia - 121 Rx Anna - 155 Fernando D. - 198 Rx Taylor - 151 Rx Orlando - 113 Rich V. - 185 Rx Mike R. - 103 Keri - 124 Rx Angela - 111 Jessica He. - 148 Jennifer P. - 126 Bernie - 152 Rx Ernie - 152 Rx Tyler R. - -- Mod Jordan - -- Mod OJ - 147 Rx Dennis - 163 Mod Greyson - SPT Guillaume - SPT Sean P. - 128 Rx Jaclyn - 148 Maria - 128 Heather - 163 Rx Angie - 158 Rx Patricia - 91 David B. - -- Mod Joobin - 164 Rx Becca - 159 Rx Cara - 116 Tom S. - 164 Rx Cole - SPT Mark B. - 163 Rx Stephanie - 185 Mod Leslie - 111 Rx Yajaira - 126 Mike T. - 185 Rx Tim - 126 Rx Delilah - 126 Ana - 126 Tasha - 163 Corina - 148 Mod Kaela - 131 Rx Jason T. - -- Mod Nicole - 138 Rx Subhi - 107 Rx Amarjit - 121 Ram - 126 Nick Z. - 107 Lindsay Z. - 164 Rx Jessica Hg. - 96
WOD: 1's & 2's Skill: Overhead Squats 5 RFT. 1/2/3/4/5 Bear Crawls 20 Sumo Dead Lift High Pulls 25 Sledgehammers 2/4/6/8/10 Pistol Squats Maintain good active shoulders during the overhead squats. Lots of leg drive and hip extension during the sumo dead lift high pulls.
Rebecca - 12:50 (3) 15# Tom S. - 30:04 95# Orlando - 31:41 75# Regina - 27:57 43# Tyler M. - 32:09 85# Abby - 27:42 53# Oscar - 20:30 (4) 65# Anna - 23:08 (4) 15# Vanessa - 20:35 43# Heather - 17:13 38# Tim - 19:37 65# Kaela - 21:12 43# Lindsay Z. - 17:01 53# Eric Sr. - 27:26 65# Taylor - 32:48 95# Fernando D. - 16:05 95# Mark B. - 24:53 Rx Joe - 19:07 95# Jason T. - -- Mod Bryce - 19:54 Mod Nicole - 20:40 53# Brenda - 21:27 43# Joobin - 24:50 95# Bob - -- Mod Osh - 27:20 45# Jovany - 29:02 45# Yvonne - 26:51 43# Subhi - 32:42 85# Rocio - 12:39 (3) 25# Maria - 12:30 (3) 35#
WOD: Timber Skill: Front Squat 5x5 5 Rounds for time. 10 Pull Ups 3 Bear Crawls 20 Sit Ups Keep the elbows up and the abs tight during the squat. Lower the weight slow and under control and explode vertically. Keep the hips low and the hips square while doing the bear crawls.
Adam D. - 19:02 Rx Orlando - 25:53 Regina - 27:11 Lindsay Z. - 14:20 Joobin - 18:44 Rx Bernie - 14:52 Rx Fernando M. - 20:07 Rx Danny - 12:45 Rx Ada - 20:45 Nicole - 12:58 Vanessa - 11:57 Mark N. - 11:25 Rx Ronak - 13:10 Robert - 19:55 Rx Dennis - 13:38 Rx Anthony - 15:09 Rx Kyle M. - 11:58 Rx Kristina - 12:08 Jeron - 18:12
For time.
Matt So. - 13:16
