6.21.15 Sunday Funday

WOD: Sunday Funday

Skill: Deadlift 5x8

For time.
75 Air Squats
60 Push Ups
45 DB Snatches (30#/20#)
30 Air Squats
15 Burpees
10 DB Snatch

Adam - 12:22 Rx
Regina - 11:40 Rx
Ryan - 9:20 Rx
Mason - 8:57 Rx
Nita - 12:22 15#
Manish - 14:48 15#
Kamar - 10:11 15#
Vanessa - 8:57 Rx
Sergio - 10:20 Rx

6.9.15 Seven

WOD: Seven

Skill: Warm Up!

7 Rounds for time or 45 min Cap
7 HSPU's
7 Thrusters (135#/93#)
7 Knee to Elbow
7 Dead lifts (245#/163#)
7 Burpees
7 KB Swings (2pd/1pd)
7 Pull Ups

Focus: Get it done! No mobility or endurance class this weekend due to Myo at the Tough Mudder in Tahoe.  Normal class schedule Saturday & Sunday with Advanced Lifting Class on Sunday...

Compare to 1.30.14

Kellie - 40:45
Robert - 308
Regina - 43:25
Orlando - 308
Carmen - 34:10
Hoangdan - 20:22
Abby - 46:25
Leslie - 196
Becca - 39:19
Ana - 322
Jesse - 46:42
Teria - 37:18
Lauren - 38:56
Nicole C. - 37:56
Chris S. - 41:00
Noemi - 301
Simon - 196
Adam - 294
Tom S. - 217 Rx
Anthony - 196
Ryan - 310
Nick N. - 245
Lindsay 20:21
Brenda D. - 40:50
Tara - 255 Rx
Tim - Mod
Megan - 29:13 Rx
Chase - Mod
Angie - 24:02
Gaylene - 43:50
Joe - 31:01
Patricia - 23:59
Jose - 294
Eric G. - 284
Bob - Mod
Cara - 231
Kaela - 245
Cindy - 117
Mason - 47:05
Cross - 21:16
Heather - 294
Chris D. - 320
Vanessa - 40:06
Kristine - 42:17
Joobin - 43:07 Rx
Nicole H. - 330
Jewi - 39:20
Ray - 266
Andres - 38:50
Melina - 43:40
Nino - 16:12
Kevin - 11:12
Trinh - 196
Ravi - 26:00
Stephanie B. - 34:50
Mark - 245
Chris T. - 231
Matt - 315
Jacque - 307 Rx
Alex - 245
Lisa - 36:23
Adrienne - 37:37
Maira - 41:00
Brenda H. - 43:06
Danielle - 213
Emily - 252
Chris A. - 226
Abraham - 33:41
Karen - 30:46 
Jessica - 325

 

6.6.15 El Grande

WOD: El Grande

Skill: Back Squats 5x8 @ 65%

1 Round.
45 Hollow Rocks
35 Wall Balls (20#/14#)
25 Dead lifts (185#/155#)
15 Turkish Get Ups (20kg/12kg)
Run 1000m

Focus: Tempo in the back squat, not too fast and not too slow. 

Tara - 13:20 Rx
Manish - 18:56 115#
Dennis - 15:25 Rx
Noemi - 18:14 83#
Lauren - 14:25 123#
Lisa - 14:01 83#
Kristine - 15:11 123#
Danielle - 17:24 Rx
Chris T. - 16:27 185#
Osh - Mod
Megan - 11:12 Rx
Chris S. - 17:30 135#
Nicole C. - 17:50 73#
Teria - 16:58 93#
Justin - 9:26 85#
Jordan - 9:10 95#
Greyson - 11:24 135#
Cross - 12:25 95#
Kyle B. - 15:55 185#
Priya - 16:57 63#
Yash - 12:33 Mod
Mason - 14:10 185#
Chris D. - 14:00 185#
Vanessa - 13:24 133#
Nita - 15:03 93#
Heather - Mob
Andres - Mob
Joobin - Mod

5.24.15 Boom Box

WOD: Boom Box

Skill: Power Pulls 5x5 @ 80-90%

30 - 20 - 10
Toes to Ring
Over the Box Jumps (24"/20")
then
5 Dead lifts every 30 seconds for 5 minutes. (185#/133#)

Focus: Power Pull is a Chinese Style high pull.  Think more of a clean with out a rack. 

Lauren - 7:10 Mod
Robert - 12:45 Rx
Chris S. - 10:01 Mod
Nicole C. - 8:35 Mod
Eddie - 13:39 185#
Chase - 10:45 155#
Eric Sr. - 15:39 135#
O$h - Mod
Charlene - 14:30 55#
Ryan - 15:30 165#
Carla - 13:50 35#
Angie - 6:41 Mod
Patricia - 7:57 Mod
Steve V. - 12:30 Rx
Karen - 11:43 73#
Joe - 14:35 185#
Jason G. - 15:10 135#
Becca - 14:40 103#
Cindy - 14:40 133#
Stephanie B. - 14:13 83#
Brenda D. - 12:30 103#
Bob - Mod
Cross - 14:42 95#
Carmen - 13:38 103#
Kristine - 13:09 83#
Ray - 12:43 135#
Chris A. - 14:44 95#
Emily - 11:41 35#
Heather - 13:38 83#
Andres - 15:46 185#
Cara - 13:44 83#
Martin - 14:42 145#
Santhi - 14:28 35#
Jacque - 12:09 Rx
Matt - 12:09 135#
Trinh - 13:39 45#
Nino - 14:30 45#
Adrienne - 14:12 73#
Brenda H. - 15:30 103#
Melina - 15:27 65#
Mason - 14:11 Rx
Yajaira - 15:41 103#
Leslie - 13:40 123#
Steve P. - 12:15 85#
Jesse - 12:30 115#
Subhi - 17:52 95#
Tim - Mod
Nick B. - Mod
Jason T. - Mod

Danielle
Ana
Tara
Joobin

5.18.15 Zimmerman

WOD: Zimmerman (Mod)

Skill: Snatch Balance 5,5,3,3,3,3,3

20 Min AMRAP
11 Chest to Bar Pull Ups
2 Dead lifts (315#/213#)
10 HSPU's

Focus: Speed and position!  We are working a 'tall snatch balance' meaning we are dropping into the squat and not necessarily jumping the bar vertically.  Looking for that good arm speed to lockout.

John - 161 225#
Regina - 189 143#
Orlando - 137 205#
Osh - 253 65#
Abby - 161 153#
Eddie - 179 315#
Jenifer - 197 133#
Alesha - 115 35#
Sruthi - 220 103#
Kristy - 220 73#
Mason - 151 315#
Tom S. - 149 Rxish
Robert - 151 32kg
Megan - 189 Rx
Tara - 115 Rx
Eric G. - 184 155#
Chas e- Mod
Brenda D. - 161 163#
Joe - 209 Rx
Ryan - 187 235#
Jason G. - 19:45 BFH2
Steve P. - Mod
Becca - 257 123#
Carmen - 316 153#
Cindy - 170 173#
Ana - 308 163#
Cara - -- 83#
Bob - Mod
Kristine - 142 133#
Gaylene - 268 215#
Delilah - 168 123#
Vanessa - 150 153#
Nicole H. - 230 103#
Ray - 143 155#
Kaela - 197 153#
Melina - 228 65#
Matt - 391 165#
Jacque - 144 133#
Irish - 144 153#
Leslie - 184 173#
Andres - 174 315#
Trinh - -- 65#
Chris T. - 189 315#
Jason T. - -- 225#
Jesse - 172 205#
Nick N. - 138 Rxish
Beylet - 92 Mod
Santhi -184 Mod
Tom T. - -- 305#
Danielle - 125 215#
Travis - 106 315#
Tim - Mod
Joobin - 132 Rx
Brenda H. - 184 123#
Lauren - 209 153#
Tony - 128 185#
Jose - 207 173#
Nick B. - Mod
Fernando - 166 275#
Subhi - 198 215#
Adrienne - 230 83#
Ian - 276 205#
Jessica - 299 143#

5.6.15 Death by Dead lifts

WOD: Death by Dead lifts

Skill: Full Snatch 3,3,3,3,3,3,3

Complete:
1 Dead lift in the 1st minute
2 Dead lifts in the 2nd minute
3 Dead lifts in the 3rd minute
4 Dead lifts in the 4th minute
and so on...
until you cannot complete the number of reps in the corresponding minute.

Focus: Finish the pull!  Don't cut your legs off short in the extension, extend your body and head towards the ceiling and then pull yourself under the bar.

           Norik Vardanian does a great job of working straight up and down. 

Score is total # of reps

John - 28 225#

Kellie - 120 85#

Amy La. -  66 65#

Teria - 59 113#

Eric Sr. - Mod

Joey - 36 275#

Nick N. - 50 225#

Sruthi - 78 83#

Eddie - 62 245#

Robert - 60 245#

Amy Lu. - 66 103#

Mason - 49 245#

Ryan - 63 185#

Jennifer P. - 165 Mod

Bernie - 59 245#

Tim - 60 225#

Tara - 55 Mod

Karen - 99 103#

Megan - 46 245#

Chase - 65 185#

Joe - 55 315#

Cindy - 53 173#

Carmen - 149 123#

Bob - Mod

Vanessa - 135 123#

Ray - 72 145#

Vince - 105 95#

Mark - 55 245#

Heather - 78 93#

Matt - Mod

Jacque - 99 133#

Yajaira - 66 123#

Delilah - 87 103#

Andres - 55 215#
Melina - 65 55#

Tom T. - 26 275#

Jason T. - 48 205#

Chris T. - 33 275#

Noemi - 76 65#

Angie - Mod

Danielle - 55 173#

Leslie - 45 143#

Herman - 100 105#

Brenda H. - 78 103#

Jessica - 78 133#

Ian - 85 175#

Travis - 52 265#

Narendra - 66 65#

Jesse - 59 135#

Kasia - 40 63#

Irish

Joobin

Lauren

Tony

Ana

Eric G.

 

4.30.15 Louie

WOD: Louie

Skill: Dead lifts 5x5 @ 75-85% of 1RM

For time.
Run 1 Mile
then 
3 Rounds
20 Sit Ups
20 Russian KB Swings (24kg/16kg)

Focus: Percentage work with the dead lifts.  Keep your back straight!  Running for the week so go for a fast mile! 

Vanessa - 12:01 Rx
Carmen - 12:48 Rx
Jesse - 19:42 16kg
Chris S. - 16:21 18kg
Jen D. - 15:37 14kg
Kellie - 13:42 12kg
Teria - 15:08 123kg
Vince - 20:13 10kg
Joey - 17:51 Rx
Sruthi - 19:18 10kg
Mason - 13:39 Rx
Ryan - Mod
Adam - 14:40 Rx
Nick B. - 10:32 Rx
Jennifer P. - 13:54 Mod
Fernando - 35:53 Hero
Kris - SPT
Angie - Mod
Maira - 15:37 12kg
Brenda D. - 13:34 Rx
Cindy - 13:53 Rx
Trinh - 13:04 8kg
Nicole H. - 13:22 Rx
Bob - 14:05 14kg
Joobin - 11:30 Rx
Ray - 13:44 18kg
Gaylene - 12:39 16kg
Kristine - 13:26 14kg
Heather - Mod
Andres - 16:24 20kg
Chris T. - 15:56 Rx
Mark - 14:42 Rx
Stephanie B. - 13:17 14kg
Yajaira - 18:06 Rx
Leslie - 15:59 Rx
Delilah - 15:02 Rx
Tom T. - 13:53 12kg
Melina - 17:56 10kg
Jason T. - 15:33 20kg
Bri - 14:02 16kg
Irish - 15:22 Rx
Lauren - 13:00 Rx
Karen - 16:37 14kg
Kaela - 16:52 Rx
Ana - 12:26 Rx+
Tara - 13:28 16kg
Jessica - 17:59 Rx
Adrienne - 14:10 8kg
Abraham - 14:11 10kg

4.22.15 D.O.D.

WOD: D.O.D.

Skill: Knee to Elbow 4x15

21 - 15 - 9
Dead lifts (185#/133#)
Push Ups
Overhead Plyo Lunges (25#/10#)

Focus: Knee to Elbow progressions.  When stringing the knee to elbow together try to 'stab' the ground on the way down and then immediately pull them back up. If you stop your momentum it becomes much more of a strict movement and in turn, slower.

Jen D. - 10:32 103#
Kellie - 8:19 83#
Jesse - 11:51 115#
Becca - 8:19 93#
Teria - 8:57 83#
Eric Sr. - 9:19 135#
Joey -7:43 Rx
Mason - 8:48 Rx
Carla - 13:00 35#
Cara - 15:44 73#
Ryan - 9:11 Rx
Eric G. - 10:20 115#
Karen - 7:50 83#
Joe - 4:44 Rx
Bob - Mod
Brenda D. - 6:11 83#
Cindy - 6:19 Rx
Simon - 7:14 85#
Nicole H. - 5:03 73#
Chase - 6:09 135#
Jennifer P. - Mod
Vanessa C. - :50 Rx
Tabitha - 7:36 35#
Tara - 6:17 Mod
Heather - 7:16 103#
Kristine - 7:25 123#
Lindsay Z. - 7:40 83#
Nick Z. - 9:34 Rx
Emily - 10:26 35#
Chris A. - 14:20 65#
Leslie - 7:58 Rx
Ray - 6:28 115#
Jacque - 7:19 Rx
Matt - 11:19 155#
Melina - 8:07 53#
Tom T. - 7:06 Rx
Yajaira - 10:31 93#
Martin - 6:58 135#
Robert - 5:13 Rx
Travis - 8:15 Rx
Steve P. - 7:11 65#

Ana 
Joobin
Subhi
Irish

4.15.15 Milky Way

WOD: Milky Way

Skill: Dead lifts 5x10

5 Min EMOM
5 Push Press (135#/103#)
then
Run 800m
then
3 Rounds
20 Hand Release Push Ups
15 Box Jumps (24"/20")

Focus: Maintaining straight back position throughout the dead lift. The weight in the Push Press should be challenging.


Jen D. - 18:20 73#
Vanessa C. - 12:46 73#
Jacque - 16:44 Rx
Matt - Mod
Adam - 15:57 Rx
Teria - 17:03 63#
Rich V. - 15:42 Rx
Kellie - 15:58 63#
Sheri - 18:04 53#
Eric Sr. - 15:27 95#
Kristine - 16:04 73#
Chase - 12:14 105#
Eddie - 17:59 Mod
Becca - 16:53 73#
Sruthi - 21:27 53#
Gaylene - Mod
Angela - 17:23 83#
Mason - 15:28 Rx
Ana - 15:39 83#
Tom S. - 15:11 Rx
Tim - Mod
Greyson - SPT
Tara - 13:23 Mod
Carmen - 15:10 73#
Joe - Mod
Brenda D. - 16:20 Mod
Bob - Mod 
Cindy - 15:53 83#
Ryan - 16:34 Rx
Ray - 15:26 95#
Stephanie B. - 14:46 53#
Mark - 16:46 Rx
Leslie - 17:15 Mod
Claudia - 17:30 53#
Delilah - 16:42 63#
Jason T. - Mod
Brenda H. - 17:05 63#
Martin - 16:57 95#
Simon - 18:37 53#
Tom T. - 16:26 95#
Steve P. - 16:43 65#
Jesse - 21:47 53#
Nick B. - 13:19 Rx
Jimmy - 13:06 Rx
Abraham - 10:27 35#

Joobin 
Tara
Danielle
Lauren
Tony
Nick B.

4.10.15 Free Flow

WOD: Free Flow

Skill: Jerks with a pause

30 - 20 - 10
Box Jumps (24"/20")
Toe to Ring
Dead lifts @ Bodyweight

Focus: We work the pause to ensure we are in a fundamentally sound 'dip' position.  Chest and elbows should stay high. Create and maintain tension in the legs by driving the knees out.  Really feel like you're jumping the bar off the body.

Ernie - 12:18 225#Rx+
Kellie - 13:27 73#
Carmen - 12:02 83#
Eric Sr. - 17:32 135#
Daniel - 9:27 185#
Peter - 15:41 185#
Sruthi - 14:07 65#
Melina - 12:57 40#
Tom T. - 16:03 155#
Kenny - 16:17 85#
Tyler - 13:51 85#
Mason - 15:43 185#
Angela - 19:33 103#
Jen D. - 20:47 103#
Fernando - 15:58 215# Rx
Ryan - 17:47 180# Rx
Ana - 13:36 Rx
Cindy - 16:50 Rx
Joe - 10:30 215# Rx
Leslie - 16:10 Rx
Stephanie V. - 19:54 133#
Gerard - 16:10 185# Rx
Bob - Mod
Becca - 16:02 103#
Adrienne - 17:42 83#
Kristine - 15:06 Rx
Gaylene - 12:54 193#
Heather - 13:10 103#
Andres - 20:00 225#
Megan - 7:50 Rx
Danielle - 12:40 Rx
Tom S. - 15:40 215#Rx
Vanessa - 9:51 Rx
Chris D. - 21:55 225#Rx
Brenda H. - 17:32 123#
Noemi - 14:57 65#
Jacque - 16:00 Rx
Matt - 15:09 115#
Chris T. - 19:49 235#

Megan 
Danielle 
Tom S.
Kaela
Subhi
Jason G.
Tara
Nick B.
 

3.23.15 Knee Deep

WOD: Knee Deep

Skill: Dead lifts 3,3,3,3,3,3,3

16 Min AMRAP
40 Overhead Lunges (45#/25#)
20 Hollow Rocks
10 Pull Ups

Focus:  Heavier Dead lifts, lift with the legs!  Keep the elbows locked out overhead during the lunges!  

Vanessa C. - 366 Rx
Jesse - 145 35#
Edith - 160 Mod
Adam - 22 15.4
Leslie - 140 Rx
Eric Sr. - 270 Mod
Abby - 259 Mod
Mason - 226 Rx
Ryan - 242 Rx
Tim - 345 Mod
Megan - 73 15.4/370 Rx
Joe - Mod
Robert - 279 Rx
Carmen - 480 25#
Maira - 280 25#
Becca - 297 25#
Cindy - 299 25#
Gaylene - 231 Mod
Bob - Mod
Marika - 275 25#
Chase - 223 35#
Stephanie B. - 247 25#
Claudia - 305 10#
Chris T. - 199 45#
Mari - 208 10#
Kyle - 229 45#
Jacque - 302 Rx
Matt - 200 25#
Jason T. - Mod
Brenda H. - 250 25#
Santhi - Mod
Mark - 227 Rx
Nita - 340 10#
Jaclyn - 280 25#
Jenifer - 253 25#
Nicole H. - 326 25#
Irish - 255 25#
Lauren - 345 25#
Tony - 210 35#
Steve P. - 300 35#
Jen D. - 238 25#
Kristine - 270 25#
Ana - 295 25#
Stephanie V. - 252 Mod
Tara - 420 25#
Jessica - 243 25#
Adrienne - 324 25#
Fernando - 340 Rx