WOD: Beatdown
Skill: Clean & Jerks 5,5,3,3,3,1,1,1,1
2 Rounds for time.
30 Box Jumps (24"/20")
25 Hang Snatches (95#/53#)
30 Broad Jumps
25 Box Dips
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Kellie - 14:55 15#
Chris S. - 23:05 65#
Nicole C. - 22:24 43#
Joobin - Mod
Leslie - 8:51 (1) 53#
Vanessa - 14:50 Rx
Corretta - 19:33 Rx
Jessica He. - 19:39 43#
Spencer - 19:45 45#
Liz - 17:24 43#
Eric Sr. - 19:34 65#
Ryan - 19:55 85#
Brenda D. - 135:31 Rx
Brandon - 16:30 85#
Mason - 20:23 Rx
Kody - Mod
Ronak - 12:24 Mod
Sean P. - 16:07 Rx
Steve V. - Mod
Jordan - Mod
Jenifer - 14:31 43#
Gerard - Mod
Joe - Mod
Bob - Mod
Karen - 15:50 33#
Anthony - Mod
Jen D. - 19:18 Rx
Jovany - 21:45 75#
Dennis - Mod
Maira - 19:15 43#
Brenda H. - 19:14 43#
Cindy - 17:51 Rx
Jason T. - Mod
Nicole H. - Mod
Tim - Mod
Nick B. - 13:37 Mod
Subhi - 18:14 75#
Taylor - 18:05 Rx
Raghu - 22:49 55#
Ram - 19:27 Rx
Tara - Mod
Tom S. - Mod
Travis - 20:57 75#
Kristine - 17:02 53#
Amarjit - 20:10 Mod
Angela - 20:49 53#
Adrienne - 18:22 25#
Vinette - 13:49 15#
WOD: Regatta
Skill: Tempo Push Ups (5 Seconds down, 1 Second Up) 5x6
Partner WOD for Time & Reps.
A.) Row 500m - B.) Box Dips
Switch
A.) Row 500m - B.) Med Ball Slams (20#/14#)
Switch
A.) Row 500m - B.) Burpees
Switch
A.) Row 500m - B.) High Pulls (45#/33#)
Team with most reps per minute wins. Go all out.
Regina & Orlando - 21:57 - 354 Reps 16.1
Joobin - 17:01 - 430 Reps 26.3
Eddie - 19:49 - 270 Reps 13.7
Kody - 19:55 - 308 Reps 15.4
Adam & Mason - 20:49 334 Reps 16.1
Joey - 23:09 - 452 Reps 19.7
Shannon & Tom - 20:55 - 404 Reps 19.2
Anthony - Mod
Brenda D. & Lindsay Z. - 22:50 - 388 Reps 16.9
Angie & Jake - Mod
Rice & Ricey - 17:02 - 211 Reps 12.4
Jason G. & Helen - 20:55 - 357 Reps 17.0
Megan - 19:37 Paul Rx (5Rds)
Bob - Mod
Danielle & Jenna - 21:51 - 372 Reps 16.9
Maira & Brenda H. - 22:45 315 - Reps 13.8
Leslie & Cindy - 22:16 - 360 Reps 16.2
Chris T. & Taylor - 19:55 377 Reps 18.9
Jenifer & Ernie - 19:55 - 370 Reps 18.5
Nicole & Jen D. - 20:28 - 478 Reps 23.3
Gaylene & Kristine - 21:20 - 438 Reps 20.4
Carmen & Bri - 20:20 - 471 Reps 21.5
Stephanie V. & Karen - 23:08 - 310 13.5
Ana & Adrienne - 22:54 - 362 Reps 15.7
Raghu & Suma - 26:05 - 254 Reps 9.8
WOD: Heather (Happy Birthday Heather!)
Skill: Wall Ball Conga Line / Box Drop Squats 4x10
3 Rounds.
1 min. Dead lifts (245#/153#)
1 min. Sit Ups
1 min. HSPU's
1 min. Air Squats
1 min. Box Dips
Round 1 = 0 rest between exercises
Round 2 = 30 sec. rest
Round 3 = 1 min. rest
Use those legs, keep the back and abs tight! Small manageable sets so that you don't get gassed out!
Abby - 423 Reps 133#
Rich V. - 464 Rx
Vanessa - 433 103#
Kody - 440 245#
Taylor -375 245#
Orlando - 355 175#
Kenia - 420 73#
Maria - 289 103#
Chase - 536 115#
Kristine - 337 73#
Corretta - 481 153#
Keri - 444 103#
Angela - 385 103#
Steve P. - 340 95#
Jessica He. - 392 83#
Roheet - 373 135#
Mike R. - 352 105#
Tom S. - 403 Rx
Eric Sr. - 421 135#
Jennifer P. - 507 Mod
Fernando D. - 480 Rx
Tyler R. - 412 Rx
Angie - 430 103#
Dennis - 487 Rx
Anthony - 412 Rx
Mike T. - 442 125#
Bobs - -- Mod
Bob - -- Mod
Cara - 341 53#
Heather - 502 73#
Hilary - 495 103#
Jaclyn - 528 103#
Patricia - 367 63#
Tom D. - 454 225#
Joe - 459 Rx
Ruben - 364 155#
Brenda - 501 103#
Becca - 407 Mod
Cole - SPT
Marika - 431 83#
Delilah - 351 103#
Joobin - 435 Rx
Yajaira - 283 73#
Adrienne - 408 103#
Sean O. - 449 205#
Lindsay D. - 409 33#
Mark B. - 382 Rx
Stephanie - 482 83#
Tasha - 420 63#
Kyle - 460 Mod
Yvonne - 363 143#
Kaela - 445 153#
Corina - 279 55#
Subhi - 452 145#
Leslie - 403 143#
Steven V. - 303 135#
Danielle - 330 153#
Ronak - 352 123#
Ram - 397 145#
Amarjit - 392 145#
Jason T. - -- Mod
WOD: Detention
Skill: Sledgehammers 3x30
5 RFT.
15 Back Squats (95#/63#)
20 Renegade Rows
15 Box Dips
Maintain a nice plank position during the rows. Squeeze the glutes and keep the abs tight. Not too deep on the box dips, hands on the side of the box.
Abby - 12:05 Rx/25#
Joobin - 9:28 Rx/40
Ben - 11:53 Rx/45
Regina - 16:03 43/15
Orlando - 16:16 75/25
Taylor - 16:21 85/30
Tasha - 12:57 43/10
Eric Sr. - 13:22 43/10
Rich V. - 13:37 Rx/50
Anthony - 16:04 Rx/30
Mark B. - 12:51 Rx/30
Dennis - 7:12 Rx/30
Tyler R. - 7:16 Rx/30
Robert - 8:29 Rx/25
Bobs - 16:17 Rx/30
Nicole - 8:15 Rx/20
Jenifer - Row
Jen D. - 11:18 Rx/20
Joe - 7:34 Rx/30
Danielle - 11:21 Rx/15
Tom S. - 10:33 Rx/35
Becca - 11:40 43/10
Bentli - 14:30 Rx+/30
Blake - 12:40 53/20
Jason G. - 9:44 Rx/30
Eddie - 9:05 Rx/30
Tim - 9:29 Rx/30
Adrienne - 10:13 Rx
Ana - 12:33 43/10
Yajaira - 15:06 15/10
Leslie - 13:59 65/10
Cara - 13:50 35/10
Jessica - 11:23 Mod
Steve P. - 10:40 65/20
Maria - 8:48 53/15
Spice - 8:45 Rx/35
Tom D. - 10:46 Rx/30
David B. - 7:21 Rx/30
Jason T. - -- Mob
Kaela - 9:36 Rx/20
VMN - 13:36 (3)45/20
Lindsay Z. - 8:11 Rx/20
WOD: Slitheren
Skill: Handstand Progressions
(2) 6 Min Rounds w/ 1 Min Rest in between - Calculate total # of Reps per round + Distance Rowed
Plyo Tire Jumps
Hollow Rocks
Tire Flips
Box Dips
Erg Rower
Russian Twists
Rest
Keep your hands and feet off the ground during hollow rocks. Work full range on the box Dips, this includes full extension! Rip on the Rower!
Tara - 845
Jen D. - 664
Oscar - 594
Abby - 642
Mike G. - 595
Kenia - 562
Tyler - 584
Victoria - 543
Amy - 502
Robert - 677
Eric Sr. - 566
Fernando D. - 796
Heather - 686
Bernie - 763
Jennifer P. - 583
Bob - 732
Brenda - 693
Nicole H. - 970
Mike R. - 560
Tom S. - 866
Nick Z. - 760
Jovany - 542
Vanessa - 860
Osh - 627
Bryce - 986
Adrienne - 738
Michelle - 675
Lindsay Z. - 751
Jordan - 948
Jessica - 729
David - 861
Ronak - 887
Jason T. - --Mod
Cortney - 598
Mike T. - 940
Tim - 822
Kaela - 786
WOD: Lobo
Skill: 1000m Row for time
14 Min AMRAP
8 Pull Ups
12 Box Dips
8 KB Swings (1.5p/1p)
12 Hollow Rocks
Try not to break at the hip during the hollow rock! Stay real rigid by keeping the abs tight and the glutes squeezed! Keep your heels and feet off the ground!
Taylor - 248 (Reps) 20kg 4:01 (1000m)
Orlando - 255 16kg 3:51
Regina - 206 8kg 4:57
Joobin - 240 Rx 3:42
Tyler - 208 Rx 4:01
Keri - 305 14kg 4:05
Angela - 280 14kg 4:54
Adam D. - 253 Rx 3:31
Kenia - 327 12kg 4:33
Edwin - 305 14kg 4:17
Corretta - 415 16kg 4:12
Martha - 360 8kg 4:55
Kyle M. - 364 20kg 3:13
Roheet - 241 16kg 4:29
Jordan - 268 Rx 3:16.8
Fernando D. - 368 Rx 3:23.8
Brandon - 280 18kg 3:41
Joe - 414 Rx 3:26
Danny - 456 Rx 3:39
Jaclyn - 410 10kg 4:14
Tom D. - -- Mod 3:15
Brenda - 388 16kg 4:31
BC - 340 Rx 3:20.8
Elisa - 295 Rx
Angie - 320
Patricia - 240
Jason G. - 329 Rx 3:29.6
Vanessa - 364 16kg 4:09.9
Jovany - 260 10kg
Adrienne - 280 8kg 4:34
Rick - 288 14kg 3:39
Subhi - 244 16kg 3:44
Jeff - 286 Rx 3:30
Helma - 249 12kg 4:54
Yvonne - 240 16kg 4:09
Judith - 328 10kg 5:39
Tom S. - 308 Rx 3:17
Ronak - 384 Rx 3:59
Kaela - 341 14kg 4:04
Tim - 280 20kg 3:39
Jessica - 340 14kg 4:10
Mike - 360 16kg 3:54
Jason T. - -- Mod 3:40
Joobin2 - 480 Mod 3:56
Taylor2 - 303 24kg 3:33
Good job today!
WOD: Capitol
Skill: Back Squat 10, 5, 5, 3, 3, 1, 1
16 Min AMRAP
20 Hollow Rocks
20 One Arm KB Swings (20kg/12kg)
10 Burpees
15 Box Dips (45#/25#)
Tip of the Day: You will need about 45 - 60 grams of carbs per hour of exercise. Experiment with different combinations of foods and snacks to reach this goal.
Before...
After....
Fernando M. - 462 Rx
Taylor - 331 10kg
Oscar - 353 12kg
Tyler - 270 16kg
Nick Z. - 245 Rx
Lindsay Z. - 462 Rx
Ben - 480 Rx
Danny - 521 Rx
Nicole H. - 365 Rx+
Corretta - 400 Rx
Tom D. - 477 Rx
Orlando - 304 12kg
OJ - 388 12kg
Victoria - 323 8kg
Tom S. - 410 Rx
Tara - 483 Rx
Jen D. - 325 10kg
Marika - 308 10kg
Tim - 385 Mod
Joobin - 488 Rx
Vanessa - 396 10kg
Brenda - 345 Rx
Jennifer P. - 399 Mod
Kyle M. - 475 Rx
Jordan - 472 Rx
Bob - --
WOD: Samson
Skill: Landmines 3x7 / Kipping HSPU's 3x5
21 - 15 - 9
HSPU's
Box Dips
Kettle bell Lunges (20kg/12kg)
Tip of the Day: Be sure to maintain shoulder press during resting phase of kipping HSPU. Not doing so will lead to risking neck injury.
Lindsay Z. - 4:28 12kg
Ben - 8:19 Rx
Tim - 9:02 Rx
Kaela - 7:36 Rx
Jenn - 14:00 Mod
Cindy - 6:02 Rx
Subhi - 10:11 12kg
Jenna - 9:31 Rx
Tara - 8:59 Rx
Fernando M. - 6:05 Rx
Adrienne - 12:18 8kg
Bob - 4:08 12kg
Jaclyn - 4:15 8kg
Danny - 3:49 Rx
Vanessa Ch. - 5:52 12kg
Tyler - 7:23 16kg
Ronak - 4:58 12kg
Monike - 6:05 12kg
Doug - 21:00 10kg
Cross - 12:45 8kg
Mike - 16:56 12kg
WOD: Bandito
Skill: Hang Snatch 3x5 / Tire Flips 3x3
20 Min AMRAP
10 Hang Snatches (95#/65#)
20 Box Dips
10 Tire Flips
20 Leg Raises
Tip of the Day: Get some!
Spice - 368 Reps
Taylor - 337 Rx
Danny - 373
Chris B. - 428 Mod
OJ - 378
Orlando - 252
Tim - 456
Kaela - 305
Victoria - 190
Roheet - 364
Amy - 290
Tyler - 245
Jamie - 270
Keri - 330
Tom S. - 345
Tara - 283 Rx
Eric Sr. - 390 Mod
Jennifer P. - 263 Mod
Jason G. - 240 Rx
Bernie - 213 Rx
WOD: The Marksmen
Skill: Double Unders / OH Lunges
18 Min AMRAP
20 OH Lunges w/Plate (45#/25#)
20 Sit Ups
20 Box Dips
20 Side Plank & Reach
Tip of the Day: After 8 it's too late. Adopt this motto for snaking in the evenings. This will help prevent over eating at the end of the day.
Fernando D. - 591 Reps Rx
Lindsay Z. - 543 Rx
Jeff - 362 35#
Vanessa Ch. - 448 Rx
Corretta - 480 Rx
Tyler - 330 25#
Tom S. - 422 35#
Keri - 330 Rx
Ben - 416 Rx
Tara - 520 Rx
Brandon - 360 35#
Stephanie - 367 Mod
Mark - 327 Rx
Jason P. - 480 35#
Miles - 495 Rx
Monike - 460 Rx
Nicole H. - 520 Rx
Mitch - 480 Rx
Sean L. - 390 35#
Sean O. - 630 Mod
Danny - 620 Rx
Fernando M. - 260 Rx
Rich - 564 Rx
Jason G. - 409 Mod
Bob - 520 25#
Jennifer P. - 479 10#
Rick - 318 Mod
Eddie - 460 Rx
Yvonne - 404 Rx
Tim - 451 Rx
Kaela - 505 Rx
Sharon - 460 Rx
Michael T. - 430 25#
Ronak - 500 Rx
Jessica - 354 10#
Nicole Du. - 400 10#
WOD: Slugger
Skill: Bergener Warm Up x 3
5 Rounds for time.
10 Snatches (135#/65#)
20 Box Dips
300m Row
Tip of the Day: All of the so-called secrets of success will not work unless you do. Work hard to get your results!
Chris M. - 21:05 15#
Nick M. - 21:05 15#
Rich - 19:22 Rx
John - 18:40 Rx
Abby - 20:31 Rx
Lindsay Z. - 16:30 43#
Jeff - 15:30 (Mod)
Vanessa Ch. - 19:53 38#
Sergio - 18:14 65#
Kenia - 21:03 35#
Chris B.- 18:59 35#
Heather - 18:58 33#
Victoria - 17:26 20#
Tom S. - 18:13 75#
Susie - 20:31 20#
Brandon - 19:18 65#
Fernando - 16:34 105#
Jennifer P. - 23:57 35#
Mark - 19:58 105#
Sean O. - 16:29 85#
Tom D. - 14:54 105#
Bro - 19:47 95#
Brenda - 19:45 25#
Nicole H. - 17:49 53#
Stephanie - 19:19 38#
Sean L. - 17:42 65#
Jenn - 14:40 (Mod)
Mitch - 20:43 75#
Yvonne - 17:21 45#
Cindy - 14:36 35#
Ronak - 17:29 43#
Justen - 17:59 85#
Nicole D. - 17:34 35#
Nick B. - 20:02 55#
Jessica - 20:33 25#
Kaela - 16:35 35#
Monike - 18:17 25#
Jason G. - 18:42 85#
Elisa - 20:15 65#
When the going gets tough, the tough get going...
