6.26.19

10.8.18

9.20.18

9.5.18

8.12.18

6.19.18

12.4.17

Skill: Double Unders - 300 for time or 10 Min of practice 

5 Rounds
0.6 Bike
9 Thrusters (95#/65#)
12 DB Hang Cleans (40+/20+)

Katie M. - 13:36
AJ - 15:45 Rx
Casey - 18:45
Travis - 20:35
Michele - 19:02
Chi - 14:50 Rx
Regina - 13:23 Rx
Orlando - 15:20
Kym - 16:39
Analilia - 16:16
Kiara - 18:28
Arun - 16:16
Sayed - 16:40
Ravi - 114
Grant - Mod
Adam - 13:21
Joel - 16:37
Alex - 15:32 Rx
Maira - 16:29 Rx
Padmini - 16:27
Lev - 15:25
Les - 17:48 
Lay - 14:18
Lewis - 15:57
Sean K. - 14:54
Gaylene - 12:35 Rx
Sarah - 13:25 Rx
Darlene - 15:14
Eric Sr. - Mod
Joobin - 11:48 Rx
Tara - Mod
Megan - Mod
Adrienne - 15:00
Rohan - Mod
Joe - 10:55 Rx
Jennifer - Mod
Zoe - TC
Madison - TC
Brianna - TC
Dylan - TC
Rich E. - 14:52
Charise - 12:59
Anna - 14:46 Rx
Carmen C. - 11:56 Rx
Heather - 13:00
Steve R. - 11:04
Ariel - 16:58 Rx
Jacque - 15:30 Rx
Matt So. - 15:05
Jewell - 15:28 Rx
Nicole N. - 14:31
Jason P. - 14:59
Miles - 15:15
Russel - 17:14
Skye - -- Rx
Ana - 15:30 Rx
Kim - 12:25
Miguel - 15:56
Leslie - 14:04
Josh - 16:50 
Irish - 15:15
Natasha - MBC
Melina - Mod
Ram - 16:38 Rx
Rich D. - 14:40
Gabby - 14:50
Hoangdan - 15:05
Tim - 16:20
Athanasios - 15:05
Shruti - 19:00
Evelyn - 19:08
Brenda H. - 15:00
Trinh - 16:29
Tom T. - 13:30 Rx
Carlos - 17:13
Nino - 19:31
Ryan L. - 14:18
Mitchell - 15:30
Brenda D. - 15:41
Cindy - 14:54 Rx
Marvin - 15:07
Carmen M. - 19:15
Jessica - 15:49
Odeh - 17:30
Rahul - 18:31
Amarjit - 15:30

9.29.17

Skill: Push Press - 5x3 @ 75-85% or Find 1 Rep Max

5 Rounds
6 Toe to Bar
8 DB Cleans
10 Wall Balls

Gaylene - 8:05
Casey - 8:28
Matt Sh. - 8:32 Rx
Zach - 7:08 Rx
Michele - 10:06
Quang - 8:04 Rx
Yajaira - 7:46
Katie V. - 7:36
Rhyna - 6:57
Jennifer Mc. - 10:38
Robert Mc. - 8:13 Rx
Chi - 8:57
Grant - Mod
Arun - 8:50
Carmen C. - 7:57 Rx
Kym - 7:30
Adam - 6:44 Rx
Kiara - 9:29
Analilia - 8:48
Orlando - 11:00 Rx
Regina - 7:58 Rx
Katie M. - 7:35
Tryphena - 9:39
Maira - 9:57
Lauren - MBC
Tharun - 11:41
Claudette - 8:09
Ana - 8:22 Rx
Dan - 5:27
Tom S. - 8:05 Rx
Sean K. - 8:15 Rx
Rohan - Mod
Bernie - Mod
Subhi - 8:46
Melina - Mod
Tom T. - Mod
Gabby - Mod
Brenda D. - Mod
Ryan L. - Mod
Steve R. - 6:08
Jewell - 6:07
Anna - 8:27 Rx
Lay - 8:57
Christian - 8:20
Kristine - MBC
Shanon - 5:50 rx
Vanessa - 7:15 Rx
Robert P. - 10:02
Miguel - 8:44
Matt So. - 10:04
Hoangdan - 8:13 
Chris T. - 7:15
Ryan C. - 5:48

OLY
- Pause Cleans
- Snatch Balance
- Back Squat

Cindy
Tim
Irish
Joobin
Athanasios

8.13.17

12 Min EMOM
Odd: 8 DB Cleans
Even: 12 Pike Ups on the Rower

3 Rounds - 1 Min Each movement
Cal Assault Bike
Chest to Bar Pull Ups
MB Sit Ups
American KB Swings

Odeh - 165
Sara - 228
Sean - 164
Jenifer - 180
Sandy - 179
Lisa - 192
Suzanne - 182
Matt T. - 193
Jewell - 189
Hoangdan - 200
Sree - 150
Claudette - 193
Padmini - 210
Josh - 151
Katie - 212
Karina - Mod

AWL
- Power Cleans
- Jerk from Rack
- Floating Deadlifts

Joseph
Peggy
Natasha
Robert Mc. 
Dom
AJ
Regina
Orlando
Adam
Kym
Carmen M.
Marvin
Ryan L. 

5.20.15 ABC's

WOD: ABC's

Skill: Hollow Holds

3 Rounds
2 Minutes of Rowing
2 Minutes of Obstacle Course (Handstand Walk, Burpee Broad Jump, 1 Legged Ladder, Air Squats)
2 Minutes of DB Cleans

Focus: Hollow Holds facing the ground, try and stay as flat as possible!  Score is total distance rowed and your number of reps (one time through the obstacle course = 1 Rep) 

Osh - 1306/63
Lisa - HBD!
Carmen - 1055/87
Robert - 1417/78
Vanessa - 1261/76
Kellie - 1161/82
Teria - 1098/60
Eric Sr. - 1113/232
Eddie - 1255/70
Vince - 990/74
Sruthi - 1020/84
Chase - 1081/60
Mason - 1433/73
Angela - 894/39
Anthony- Mod
Steve V. - 1208/46
Joe - 1273/131
Brenda D. - 1135/104
Karen - 979/95
Becca - 1275/91 Rx
Cindy - 1163/75
Bob - Mod
Cross - 1308/93
Tara - 1205/118 Rx
Jesse - 749/55
Leslie - 1079/65
Jewi - 879/83
Ray - 1246/92
Bethanie - 1152/78
Matt - 1003/62
Jacque - 1081/115 Rx
Yajaira - 963/69
Jose - 1004/51
Santhi - 845/44
Jessica - 970/101
Steve P. - 1198/112
Amy L. - 767/47

Joobin
Danielle
Nick B.
Tim
Jason T.
Nick Z.
Irish
Eric G.
Tony
Lauren
Ana

11.24.13 Sunday Funday

WOD: Sunday Funday

Skill: 10 Min EMOM: 6 Back Rack Step Ups during odd minutes, 6 Front Rack Lunges during even minutes.

5 Rounds for time
10 DB Ground to Overhead (45#/30#)

then

20 Toes to Bar
20 Pull Ups
20 Burpees
20 Wall Ball (20#/12#)

Enjoy the rest of the weekend!

Angie, Patricia, Oscar - 13:01
Ada, Vanessa, Joobin - 12:29
Tara, Jessica - 8:53 Mod
Marika, Lindsay Z. - 11:14
Mark N. - 11:16

10.4.13 The Rotation

WOD: Rotation

Skill: Sledgehammers / DB Cleans

12 Min AMRAP
30 Sledgehammers
20 Weighted Crunches (45#/25#)
10 DB Cleans (40#/20#)

Tip of the Day:  While sledging be sure to use your legs!  As we drop the hammer, drop into a squat to use more of the entire body.

Abby - 312 Rx
Jenn - 301 20#
Oscar - 310 25#
Lindsay Z. - 365 Rx
Orlando - 265 25#
Regina - 230 10#
Kenia - 270 15#
Victioria - 258 10#
Danny - 259 Rx
Tyler - 203 30#
Tara - 330 Rx
Tom S. - 262 Rx
Tim - 290 30#
Bob - 240 25#
Jennifer P. - 210 
Nicole H. - 310 Rx+

9.14.13 Cobra

WOD: Cobra

Skill: DB Cleans / Kipping Pull Ups

3 Rounds for time.
50 Double Unders
20 Push Ups - X-Fit
12 DB Cleans (40#/20#)
5 Sit Up Stand Ups

Tip of the Day: We mention "triple extension" (extension of ankles, knees, and hips) while we are cleaning, snatching, and jumping; so why not during our double unders? In order to maintain a steady pace keep your feet together, maintain good posture, and focus on smaller quicker triple extensions.  Any other extra movement like raising your feet will sap energy and cause your to work harder.

Kenia - 13:21 15#
Oscar - 11:50 20#
Joobin - 9:31 25#
Cindy - 12:05 15#
Helma - 11:31 10#
Edwin - 10:23 20#
Eric D. - 12:27 25#
Ben - 9:51 Rx+
Tom D. - 14:55 Rx+
Stephanie - 9:42 15#
Nicole H. - 9:13 Rx
Jason G. - 9:53 45#
Corretta - 16:16 Rx
Heather - 11:02 Rx
Gabe - 12:19 Rx
Kristie - 13:10 10#
Subhi - 14:58 25#
Jenn - 8:44 15#
Jenna - 8:30 Rx
Jamie - 15:07 10#
Ronak - 10:57 30#
Tyler - 16:11 30#
Kyle M. - 14:38 40#
Kristina - 11:50 25#
Vanessa Ch. - 14:12 20#
Cara - Row
Rosie - 12:55 30#
Drew - 14:41 30#

Congrats Tim and Kaela on their marriage today!