WOD: Caliente
Skill: Clean Pulls - 8,8,8,8,8 @ 65% of your 1RM Power Clean
12 Min AMRAP
5 Squat Cleans (185#/133#)
35 Double Unders
Lightweight in the skill to focus on sequence and bar path. Be sure to extend the legs fully before pulling under the bar.
July 4th - We are closed. Normal class schedule and Advanced Lifting Class Sunday 7/5.
Bowling Night - Friday, July 17th @ 7-9:30PM Bowlmor Lanes (Behind Oakridge) $25 to bowl. Come and hang out, have a drink, shoot pool. Sign up in the lobby.
Becca - 203 83#
Jesse - 120 95#
Kellie - 240 63#
Orlando - 163 155#
Eric Sr. - 15:30 Mod
Chase - 233 95#
Nicole C. - 230 53#
Beth - 201 45#
Megan - 283 Rx
Robert - 201 Rx
Marika - 201 63#
Adrienne - 265 73#
Emily - 160 35#
Ryan - 10:50 Sweet & Sour
Amy - 202 63#
Cross - 200 75#
Fernando - 283 135#
Sean L. - 205 95#
Ram - 203 135#
Amarjit - 205 95#
Karen - 202 53#
Joe - Mod
Mason - 129 Rx
Steve P. - 208 75#
Garrett - 160 65#
Jose - 135 85#
Tara - Mod
Jason G. - 200 135#
Brenda D. - 282 83#
Jenifer - 206 63#
Cindy - 202 103#
Ana - 252 93#
Vanessa - 255 73#
Tricia - 200 Mod
Chris D. - 240 Rx
Rich E. - 160 75#
Martin - 205 115#
Maira - 185 63#
Trinh - 230 35#
Brenda H. - 242 63#
Melina - 176 45#
Chris T. - 163 135#
Tom T. - 243 95#
Leslie - 260 83#
Bryan - 280 16#
Michele - 325 10#
Dustin - 280 16#
Subhi - 192 115#
Amelia - 240 25#
Sruthi - 281 53#
Caitlynn - 360 10#
Giana - 240 10#
Danielle
Dennis
Nick B.
Lauren
Bernie
Tom S.
WOD: Full Throttle
Skill: Clean Pulls 5x5 @ 65-75% 1RM Clean
15 Min AMRAP
6 Full Snatches (135#/93#)
50ft Shuttle Run
Focus: Wait for the legs to fully extend before you pull. Keep the bar close during the clean pulls. Scale the snatches to Power Snatches if needed. Speed and positioning...
Bring long socks or long pants tomorrow!
Jesse - 49 15#
Sheri - 42 PVC
Regina - 55 45#
Orlando - 42 65#
Carmen - 58 33#
Kaela - 76 53#
Jason P. - 77 65#
Andres - 70 75#
Miles - 77 75#
Tom S. - 36 Rx
Adam - 39 95#
Mason - 40 95#
Megan - 57 Rx
Ruben - 82 65#
Joe - 46 Rx
Jenifer - Mod
Madison - Row
Jennifer P. - 84 Mod
Bob - 84 Mod
Jason G. - Mod
Cindy - 49 63#
Taylor - 39 135#
Patricia T. - 71 25#
Melina - 57 25#
Gina - 73 43#
Kristine - 48 53#
Danielle - 32 83#
Gaylene - 37 73#
Tara - 44 83#
Chris T. - 38 95#
Fernando D. - 48 Rx
Shanon - 32 Rx
Yajaira - 65 53#
Ram - 39 115#
Santhi - Mod
Steve P. - 65 75#
Lauren - 42 63#
Tim - Mod
Maira - 76 43#
Dennis - 79 95#
Brenda D. - 50 63#
Subhi - 43 100#
Brenda H. - 62 53#
Jen D. - 42 53#
Ana - 62 45#
Karen - 63 Mod
Amarjit - 52 95#
Joobin - 49 Rx
Ian - 63 65#
WOD: Grip & Rip
Skill: Full Snatches - Form Focus
3RFT.
45 Double Unders
15 Clean Pulls (95#/63#)
45 Double Unders
15 Thrusters (95#/63#)
Posture up on the Clean Pulls and jump off the ground!
Vanessa - 15:53 Rx
Anna - 16:42 33#
Abby - 14:31 63#
Osh - 16:45 63#
Robert - 14:00 95#
Angelina - 18:42 35#
Maria R. - 19:46 35#
Joobin - 14:43 Rx
Orlando - 18:31 95#
OJ - 14:26 65#
Lindsay Z. - 16:08 43#
Maira - 14:39 43#
Jordan K. - 13:46 55#
Justin K. - 16:12 55#
Teria - 15:13 55#
Brenda D. - 15:27 53#
Fernando D. - 13:29 Rx
Kody - 20:45 Rx
Taylor - 26:54 Rx
Angela - 24:49 63#
Tom S. - 31:02 Rx
Amarjit - 17:04 85#
Mason - 23:38 95#
Gagan - 18:21 40#
Eric Sr. - 26:45 95#
Ronak - 20:56 63#
Joe - 13:39 Rx
Becca - 28:28 53#
Anthony - Mod
Karen - 25:42 45#
Subhi - 21:39 Rx
Mark - 16:18 Rx
Stephanie - 17:21 53#
Delilah - 18:38 53#
Gerard - 17:19 Rx
Jenna - 9:24 Rx
Bri - 13:57 43#
Yajaira - 24:08 53#
Jason Re. - 20:15 65#
Crystal - 18:29 35#
Leslie - 17:52 63#
Cindy - 16:50 53#
Brenda H. - 16:40 35#
Gaylene - 16:29 65#
Kyle - 18:50 Rx
Mari - 19:51 33#
Lindsay D. - 16:17 35#
Nick B.- 11:53 Rx
Carmen - 13:53 53#
Nicole H. - 15:20 Rx
Marika - 18:33 58#
Lauren - 15:50 43#
Adrienne - 17:53 35#
Emily - 21:15 25#
Miles - 17:17 75#
Kaela - 21:44 Rx
Jen D. - 25:31 63#
Tim - 18:18 Rx
Irish - 15:58 43#
Danny -16:52 Rx
WOD: Javorek
Skill: Snatch Balance - Lighter weight for speed
3 Rounds
(Rx weight is 80% of body weight)
6 Dead lifts
6 Clean Pulls
6 Front Squats
6 Push Jerks
6 Back Squats
Bar mobility. Be crisp and clean in your movements!
Angelina - 10:32 43#
Maria R. - 11:00 43#
Lindsay - 8:20 53#
Nick Z. - 16:29 (2) 185#
Vanessa - 11:31 73#
Carmen - 12:00 Mod
Becca - 10:06 58#
Kody - 13:03 135#
Teria - 9:23 43#
Kristine - 7:48 63#
Jordan K. - 10:40 35#
Justin K. - 7:55 35#
Maira - 11:21 53#
Gaylene - 15:40 115#
Regina - 9:49 53#
Orlando - 11:08 115#
OJ - 13:09 85#
Taylor - 15:36 135#
Emily - 6:45 25#
Adrienne - 6:05 35#
Mike T. - 6:40 95#
Eric Sr. - 11:40 95#
Megan - Mod
Mason - 12:26 115#
Irish - 12:24 58#
Joobin - 10:32 145#
Megan - Ring Muscle Up!
Brenda D. - 9:34 73#
Joe - 6:53 Rx 155#
Nicole - 11:00 83#
Cara - 9:07 43#
Leslie - 8:53 73#
Bob - Mod
Tim - Mod
Nick B. - 6:10 155#
Jason G. - 17:49 185#
Cindy - 7:52 53#
Sean L. - 12:45 125#
Jenna - 12:30 (2) 133#
Sara - 7:37 63#
Subhi - 12:14 115#
WOD: Girls
Skill: Clean Pulls 5-5-5-5-5
30 - 20 - 10
Wall Balls
Hollow Rocks
Sledgehammers
Elbows high during the Clean Pulls. Try and keep your feet and hands off the ground while performing the hollow rocks.
Nicole - 6:37
Lindsay Z. - 6:02
Jenna - 6:44
Danielle - 7:21
Tasha - 9:13
Fernando D. - 12:40 Mod
Regina - 8:59
Orlando - 8:52
Kenia - 8:30
Chase - 8:38
Cody - 8:34
Rich V. - 5:53
Marika - 10:16
Jessica He. - 10:10
Bianca - 10:56
Osh - 10:34
Corretta - 8:57
Jen D. - 7:30
Eric Sr. - 7:30
Guillaume - 7:00
Joe - 5:59
Mark B. - 6:59
Jordan - -- Mod
Bobs - 7:00
Jaclyn - 10:00
Jennifer P. - 10:13
Eddie - 8:21
Tyler R. - 7:31
Brenda - 7:59
Melissa - 13:28
Kyle M. - 6:31
Cara - 10:52
Robert - 8:28
Jason G. - 7:55/7:32
Ana - 9:38
Bentli - 6:48
Leslie - 9:10
Yajaira - 12:31
Nick Br. - 6:47
Tim - 6:29
Stephanie - 8:02 Mod
Vanessa - 9:04
Adrienne - 8:02
Yvonne - 9:22
Subhi - 9:47
Delilah - 10:23
WOD: Parade
Skill: Clean Pull 3x10
4 RFT.
50 Double Unders
9 Dead lifts (275#/185#)
12 X-Fit Push Ups
Set up position is of the utmost importance. Tighten the core at the bottom before you execute the dead lift. If we are not properly bracing ourselves, you will end up rounding your back and putting yourself at high risk for injury.
Regina - 12:05 53#
Orlando - 11:20 135#
Tyler M. - 11:19 Mod
Subhi - 13:47 115#
OJ - 10:41 115#
Kat - 8:00 Mod
Quan - 14:56 65#
Corretta - 12:02 113#
Marika - 12:10 63#
Taylor - 15:38 165#
Mike T. - 12:37 115#
Luis - 12:48 25#
Anthony - 13:31 Rx
Tyler R. - 6:51 185#
Sean P. - 8:36 275#
Tara - 16:50 165#
Kyle M. - 12:10 205#
Kristina - 15:34 135#
Joe - 8:46 275#
Jordan - 15:00 Mod
Osh - 10:00 85#
Brenda - 10:02 103#
Heather - 9:12 73#
Fernando D. - 7:49 Rx
Bob - 16:00 Mod
Jason G. - 9:20 185#
Rick - 10:17 135#
Adrienne - 9:23 63#
Stephanie - 9:33 73#
Mark B. - 12:14 225#
Nicole - 7:21 95#
Bryce - 12:54 155#
Nick Br. - 8:26 Rx
Tom S. - 18:20 185#
Patricia - 14:30 33#
Angie - 8:28 73#
Bernie - -- Mod
Danielle - 11:51 103#
Amarjit - 8:00 105#
Jessica - 10:34 103#
Miles - 11:00 185#
Ronak - 11:22 123#
Chase - 233 95#
Tom T. - 243 95#
