3.8.18

10.9.17

Skill: Strict Press - 5x5 @ 70-80%

For time.
30 Muscle Ups
or 
Body Blasters (Burpee+Pull Up+Knee to Elbow)

Carmen C. - 8:26
Alex - 6:27
Rhyna - 8:40
Katie - M. - 7:33
Bri - 10:58
Casey - 8:36 
Travis - 9:36
Matt Sh. - 7:58
Kimmy - 9:03
Kym - 7:01
Adam - 12:22 Rx
Regina - 8:04
Orlando - 9:39
Jesse - 12:03
Arun - 7:59
Sayed - 10:00
Analilia - 7:28
Lev - 4:50
Sarah - 6:47
Maira - 6:27
Vineet - 6:57
Tom T. - 4:52 RxB
Sean K. - 5:35
Lay - 6:34
Shruti - 10:41
Darlene - 7:34
Gina - 9:54
Eric Sr. - Mod
Joobin - Mod
Tara - Mod
Quang - Mod
Lauren - MBC
Grant - Mod
Steve R. - Mod
Madison - TC
Jenifer - 11:33
Zoe - TC
Brenda D. - Mod
Dylan - TC
Cindy - 8:39
Joe - 9:16 RxR
Rohan - Mod
Tom S. - 11:31 RxR
Anna - 7:44 
Matt S. - 5:11
Ana - 6:20
Robert P. - 7:25
Jacque - 8:26 RxB
Kim - 5:00
Subhi - 7:10
Leslie - 7:20
Tharun - 8:34
Chris T. - 7:05
Josh - 7:00
Kristine - MBC
Melina - 6:59
Lisa - 7:19
Natasha - MBC
Vipsy - 5:30
Hoangdan - 7:50
Shone - 5:02
Phoebe - 7:59
Nino - 8:37
Trinh - 7:07
Evelyn - 8:44
Carlos - 4:53
Athanasios - 6:43
Miguel - 8:34
Gabby - 7:30
Carmen M. - 7:04
Amarjit - 6:33
Marvin - 8:11
Odeh - 8:12

3.31.17 Passionfruit

Skill: Deadlifts - 4x10 - Weight by feel

For time.
15 Bar Muscle Ups
Run 5 Laps (1 Mile)
15 Bar Muscle Ups

* Scale to Body Blasters (Burpee + Jumping Pull Up + Knee to Elbow)

Quang - 9:33
Nik - 11:56
Rose - 14:50
Jacque - Mod
Manish - 17:24
Grant - Mod
Carmen C. - 14:14
Adam - 13:42 Rx
Tom S. - Mod
Sara - 11:41
Katie - 15:04
Laura - 13:33 Mod
Orlando - 17:48 
Regina - 15:51
Dom - 14:45
Carmen M. - 19:16
Tom T. - Mod
Brenda H. - 17.5
Gaylene - 16:30
Brenda D. - 17.5
Quang - Mod
Jason G. - Mod
Alvin - Mod
Angelo - 18:05
Rohan - Mod
Leslie O. - 13:43
Shruti - 16:55
Jewell - 15:32
Ivo - 12:55 Mod
Nita - 14:10

AWL
- (Power Clean + 2 Clean Pulls + Clean & Jerk) - 5@65%, 5@70%
- Snatch Grip Deadlifts - 6x2 @ 90-100% Snatch
- GHD Sit Ups - 4x15
 - Strict Pull Ups - 4 sets of max reps

Ram 
Robert Mc. 
Melina
Carlos
Cindy
Simon
Trinh
Nino

6.23.16 Death by Muscle Ups

Skill: Jerks (Push or Split) - 6,6,4,4,4,4 or Strict Press - 6,6,4,4,2,2

Death by Muscle Up or Body Blaster (Burpee+Jumping Pull Up+Knee to Elbow)
1 in the 1st minute
2 in the 2nd minute
3 in the 3rd minute 
4 in the 4th minute
and so on
until you cannot complete the number of reps in the minute.

Jennifer H. - 17
Robert Mc. - 32
Abby - 14
Erin - 27
Jesse - 24
Jenna - Mod
Regina - 33
Orlando - 17
Lindsay Z. - 20
Dom - 35
Megan - Mod
Rama - 35
Amarjit - 32
Jane - 35
Ravi - 41
Anthony B. - 18
Chris D. - Mod
Robert Mu. - 25
Sean P. - 35
Russyl - 27
Joe G. - 24 Rx
Maira - 34
Sean L. - Mod
Mason - 13 Rx
Jason G. - 22
Tara - Mod
Quang - 25
Leslie - 24
Jewell - 28
Ana - 24
Andres - 21
Matt - 21
Jacque - 31 Mu
Sara - 27
Brenda D. - Mod
Trinh - 26
Chris T. - Mod
Ariel - 33
Cindy - 21
Bryan - 21
Subhi - 43 Mod
Tony - 4 Rx
Lauren - 27
Ram - 21
Janelle - 64 Mod
Chris S. - 17 Rx
Nicole C. - 41
Anthony A. - 9 Rx
Jamie - 20

Endurance
For time.
50 Burpees
Run 300m
100 Sledgehammers
Run 300m
Row 1000m
Run 300m
100 Air Squats
Run 300m

Gaylene
Ram
Karen W. 
Karen V.
Odeh

6.27.14 O'Grady

WOD: O'Grady

Skill: Power Snatches 6,6,6,6,6

4 Rounds.
20 Pistol Squats
10 Body Blasters
10 HSPU's
20 Hollow Rocks

Focus on a strong pull under and full hip extension during the power snatch.

Carmen - 13:26
Joey - 20:00
Michael C. - 16:30
Kody - 17:26 Rx
Kristine - 19:54
Orlando - 22:31
Regina - 18:31 Mod
Taylor - 23:56
Adrienne - 26:40
Emily - 29:00
Nick Bre. - 24:24 Rx
Corretta - 30:35
Gerard - 29:14
Tara - 31:31
Eric Sr. - 17:36 
Ryan - 21:52
Mason - 22:54
Tom S. - 21:38
Tyler B. - SPT
Trevor - SPT
Brenda D. - 20:36
Becca - 24:50
Eddie - 26:02
Bernie - 1:31:20 MMM
Jaclyn - 16:19
Anthony - Mod
Dennis - 19:48
Angie - Mod
Jake - Mod
Cross - SPT
Greyson - SPT
Joobin - Mod
Danielle - 19:38
Brenda H. - 18:42
Maira - 17:24
Leslie - 14:01 (2)
Jenna - 13:25 Mod
Jennifer P. - 18:55
Vanessa - 15:10
Tim - Mod
Steve P. - 17:11
Jenifer - 18:34
Kyle - 17:17

10.12.13 Dumas

WOD: Dumas

Skill: Clean Practice / Thruster Practice

10 Body Blasters
Liners
28 Clusters (135#/85#)
Liners
10 Body Blasters

Happy Birthday Coach Taylor!

Nicole H. - 11:04 65#
Lindsay Z. - 9:25 65#
Nick Z. - 15:41 95#
Foos - 16:16 Rx (MU)
Danny - 12:29 Rx
Ben - 11:31 Rx
Fernando M. - 16:26 105@
Taylor - 16:32 65#
Subhi - 15:25 85#
Vanessa - 11:39 43#
Corretta - 17:36 63#
Jason G. - 13:37 85#
BC - 15:04 Rx
Anthony - 11:32 Rx
Edwin - 15:10 65#
Heather - 10:42 43#
Danielle - 15:30 63#
Tara - 17:48 63#
Regina - 17:08 38#
Orlando - 15:59 85#
Tom S. - 13:12 95#
Rich - 10:51 Rx
David - 10:59 95#
Justyn - 16:20 55#
Megan - 9:45 25#
Mike - 12:24 65#
Elisa -  --

8.6.13 The Mean Streak

WOD: The Mean Streak

Skill: Muscle Ups / Kipping Pull Ups

4 Rounds for time.
3 Muscle Ups or 5 Body Blasters
8 Dead lifts
15 Push Ups (X-Fit)
20 Air Squats onto Med Ball

Tip of the Day: Practice the false grip by standing on a box and working a jump into the bottom of the dip position.  Practice, practice, practice!

Danny - 9:53.2 155#
Fernando M. - 14:05 115#
Rich - 9:53.1 155#
Vanessa Ch. - 11:36 73#
Abby - 13:13 100#
Corretta - 11:50 93#
Chris B. - 13:59 75#
Adam D. - 13:44 85#
Victoria - 11:56 43#
Tyler - 18:09 105#
Tara - 10:14 73#
Adam H. - 14:53 65#
Eric D. - 18:04 65#
Bernie - 11:08 Rx
Mark - 11:18 155#
Fernando D. - 14:23 Mod
Jason P. - 8:29 125#
Miles 9:08 155#
Nicole H. - 9:45 93#
Stephanie - 7:51 Mod
Jeff - 12:10 145#
Sean L. - 12:21 155#
Eddie - 14:03 155#
Jenna - 9:25 100#
Nicole De. - 9:32 63#
Nick Z. - 15:11 135#
Cara - 14:45 55#
Tim - 11:49.2 155#
Kaela -  11:49.1 85#
Jamie - 11:27 25#
Mitch - 11:09 155#
Lindsay D. - 11:10 45#
Tom D. - 11:18 155#
Sean O. - 13:32 Mod
Jason G. - 11:17 155#
Lindsay Z. - 9:14 103#
Yvonne - 11:36 105#
Thais - 19:30 15#
Tom S. - 13:08 155#
Jessica - 12:46 55#
Marika - 13:45 55#
Ronak - 10:09 100#
Sharon - 13:30 105#
Vanessa Ce. - 12:02 95#
Elmo - 20:42 25# DB
Sheryl - 21:07 10#DB
Nicole Du. - 14:45 20#DB
Drew - 14:44 155#
Rosie - 12:22 55#
Mike T. - 8:48 75#
Jennifer T. - 13:54 25#
Nikhil - 17:25 45#
Kenia - 11:27 53#
Andrea - 13:55 25#

Another great day in the books!

5.13.13 Hit 'em Up

WOD: Hit 'em Up

Skill: Back Squat 5x5 or 1 RM

1 Round for time.
25 Squats
5 BodyBlasters
20 Squats
10 BodyBlasters
15 Squats
15 BodyBlasters
10 Squats
20 Body Blasters
5 Squats
25 BodyBlasters

Tip of the Day:  To avoid over eating, eat slowly and wait 10-15 minutes before contemplating seconds.  If you feel full, stop.  This will help over eating.

Abby - 29:11 Rx
Jenna - 25:40 Rx+ (195# Squat PR)
Kenia - 19:08
Fernando - 20:24 Rx
Corretta - 19:55
Eric Sr. - 53:15
Brock - 26:44 Rx
Brian N. - 23:01 Rx
Tom S. - 31:32 Rx
Nicole - 18:45 Rx
Sean L. - 25:09 Rx
Lindsay D. - 17:28
Tom'D. - 23:15 Rx
Mitch - 25:00
Vanessa - 19:55
Elisa - 21:33 Rx
Rich - 18:57 Rx
Stephanie D. - 22:44
Mark - 31:40 Rx
Ronak - 17:38 Rx
Jenn - 23:15 Rx (135# Squat PR)
Jason P. - 21:30
Jason G. - 18:57 Rx

Tough one to start the week! Way to grind it out.

Congrats to Mark and Stephanie on getting engaged during their trip to Europe!  We're glad to have you both back!