2.24.20

2.18.20

12.19.19

10.27.19

7.26.19

4.30.19

2.23.19

9.23.18

8.31.17

Skill: HSPU's  - 5x8, 5x10, or 5x12

4 Rounds
12 Box Jumps
35' Bear Crawl
10 DB Push Press
Run 2 Laps

Katie - 23:01
Nik - 21:07
Regina - 22:44
Orlando - 22:48
Robert Mc. - 19:27
Jennifer Mc. - 19:27
Angie - 23:25
Arun - 26:45
Christian - 18:14
Chi - 20:26
Adam - 22:07
Kym - 22:48
Analilia - 21:41
Kiara - 19:51
Maira - 21:50
Simon - 23:15
Lay - 22:38
Claudette - 22:49
Eric Sr. - Mod
Sandy - 20:15
Randy - 21:15
Gina - 17:32
Miles - 15:13
Jason P. - 15:44
Tom S. - 20:26
Darlene - 22:23
Sean K. - 17:14
Rhyna - 22:22
Quang - Mod
Adrienne - 21:16
Lauren - MBC
Dan - 18:54
Steve R. - 18:16
Madison - 20:27
Kim - 17:20
Brenda D. - 18:48
Joe - 19:19
Jewell - 19:12
Jenifer - Mod
Ariel - 20:04
Jacque - 20:05
Laura - 16:45
Matt S. - 22:00
Melina - 20:26
Russel - 24:55
Chris T. - 25:19
Leslie F. - 20:56 
Ivo - 17:04
Brianna - 26:27
Zoe - 18:49
Kristine - Mod
Josh - 24:30
Miguel - 22:45
Hoangdan - 23:41
Nino - 20:16
Trinh - 24:33
Chris S. - 22:51
Nicole C. - 23:15
Odeh - 22:58
Amarjit - 21:59

Endurance 
For Cals
Bike 10 Mins
Rest 5 Mins
Bike 10 Mins 

Accumulate 3 Mins of each:
Wall Sit
Plank
Bar Hang

Karen W. 
Karen V. 
Brenda H.  
Steve V. 

1.19.14 Stick Together

WOD: Stick Together

Skill: Muscle Up Progressions : Hollow to arch swing - Hip Pop - Convert (Banded)

Partner WOD - Split the reps!

100 Sumo Dead lift High Pulls (KB) / Med Ball Overhead (20kg/12kg)
80 Wall Balls / Plank (20#/12#)
60 Double Unders / Squat Hold
40 Toes to Bar / Dead Bar Hang
20 DB Press / Front Rack DB Hold (45#/25#)
10 HSPU's / Handstand Hold
4 x 75m Run (Together)

Partner A works while Partner B holds, then switch.  Divide the total number of reps in half and split the working sets as needed.

Stephanie, Jaclyn, Osh - 16:56
Leslie, Yajaira - 20:00
Mark N., Joobin - 18:58
Jennifer P., Austin - 13:59

9.29.13 A$$ Kicker

WOD: A$$ Kicker

Skill: Heavy Clean Pulls 5x3

1 Round for time.
50 Air Squats
40 DB Push Press
30 Wall Balls
20 Cleans (115#/85#)
10 Pull Ups
5 Tire Flips

Tara - 17:52
Subhi - 15:52
Danny - 8:42
Yvonne - 13:00
Cindy - 10:05
Helma - 11:28
Derek - 11:38
Edwin - 12:31

Enjoy the rest of your weekend!