4.22.19

10.4.18

10.27.16 Lorenzo

Skill: (2 Squat Cleans + 1 Jerk) x 5 @ 70-80% 1RM C&J

5 Rounds
12 Dips
40 Double Unders
12 Sumo Deadlift High Pulls (95#/65#)
12 Front Racked Lunges (95#/65#)

Grant - 13:10 Rx
Robert Mc. - 19:59 95#
Jennifer Mc. - 18:47 35#
Bobbie - 18:51 55#
Sean K. - 13:30 75#
Regina - 15:55 65#
Orlando - 363 95#
Adam - 19:10 Rx
Winston - 295 R
Sara - 280 65#
Celena - 280 65#
Analilia - 17;14 55#
Ravi - 280 95#
Joel - 16:46 75#
AJ - 19:28 Rx
Maira - 16:31 65#
Claudette - 17:32 55#
Tom T. - 369 Rx
Jennifer P. - 19:36 55#
Wendy - 16:05 65#
Eric Sr. - Mod
Jesse - 343 75#
Freddy - 14:59 75#
Bianca - 19:41 45#
Mason - 22:29 Double Down
Cody - Mod
Chase H. - Mod
Megan - 13:42 Rx
Quang - Mod
Robert Mu. - 19:41 Rx
Jason G. - 286 95#
Joe - 15:55 Rx
Melina - 15:55 65#
Alvin - 15:00 95#
Jacque - 12:27 65#
Gladys - 14:25 35#
Vanessa - 19:20 65#
Kim - 12:38 55#
Rhyna - 13:#5 65#
Curtis - 16:40 95#
Subhi - Mod
Leslie - 17:54 65#
Jake - 18:09 95#
Chris D. - 19:59 95#
Evelyn - 17:56 35#
Ariel - 14:34 Rx
Nick B. - 13:09 Rx
Odeh - 17:53 85#
Dom - 17:58 85#
Yen - 15:15 25#
Cindy - 12:59 65#
Shruti - 19:12 55#
Sanjay - 19:59 65#
Hoangdan - 15:03 55#
Nicole C. - 19:00 55#
Chris S. - 19:55 85#
Rahul - 19:24 75#
Himani - 372 55#

Endurance
100 of each.
Toe Touches
Lunges
Push Ups
Air Squats
Hollow Rocks

Karen V. 
Karen W.
Tara
Ana

8.21.16 A.21

Skill: Front Rack Lunges - 5x12


4 Rounds
1/2 Mile Assault Bike
15 Power Clean (135#/95#)
30 Air Squats

Adrienne - 10:15 55#
Karen W. - 18:15 55#
Josh - 22:18 115#
Jennifer P. - 19:11 65#
Dave - 19:07 65#
Anthony B. - 19:18 Rx
Tom S. - 17:53 Rx
Hoangdan - 20:54 85#
Chris T. - 21:31 Rx
Nita - 17:19 45#
Manish - 22:29 95#
Shruti - 21:12 55#

AWL
- Power Snatch - 7x3 @ 70-75%
- Clean & Jerk - 7x3 @ 70-75%
- Weighted Planks - 4x1min (WBF)

Rose
Brianna
Kristine
Regina
Rohan
Navs
Tara
Orlando

6.19.16 Big Papa

Skill: Ring Dips - 4x10

For time.
30 - 20 - 10
Front Rack Lunges (95#/65#)
Pull Ups

Happy Father's Day to all the Dads!

Wendy - 9:40 95#
Rob - 7:37 65#
Mike - 15:00 95#
Ravi - 8:43 Rx
Robert Mc. - 10:49 Rx
Tara - Mod
Ariel - 5:44 Rx
Kimberly - 8:19 65#
Dom - 18:49 60#
Chris D. - 12:47 Rx
Taylor - 9:52 55#
Jamie - 14:00 55#
Chris T. - 15:45 95#
Nita - 7:20 35#
Manish - 13:13 65#
Penelope - 11:34
Brianna - 12:10

AWL
- Clean Pull - 4x5
- Clean High Pull - 3x5
- Ground to Launch - 2x5
- Strict Press - 5x5
- Frankenstein Squats - 5x4

Joobin
Kristine
Rose

10.19.15 Bruno

Skill: Front Rack Lunges 12,12,12,12,12 - Weight by feel.

12 Min AMRAP
15 Wall Balls (20#/14#)
10 Toe to Bar
Run 400m

Jessica - 81
Vanessa - 106 Rx
Delilah - 85
Sergio - 97
Chris T. - 107
Nita - 86
Manish - 79

AWL
Full Snatch 5x7
Box Squats

Joobin
Mason
Vana
Jason T.

5.2.15 Contact

WOD: Contact

Skill: Pistol Squats

4 Rounds
10 Sumo Dead lift High Pulls (95#/75#)
25 Push Ups
10 Front Rack Lunges (95#/75#)
25 Bar Rows

Focus: Keep your heel down in the pistol.  If you can't be sure to loosen up your ankles properly. 20 Min Cap!

Will - 17:50 85#
Chris S> - 197 75#
Nicole C. - 185 43#
Manish - 201 65#
Ray - 16:21 55#
Jewi - 18:20 25#
Travis - 248 Rx
Regina - 254 63#
Orlando - 252 Rx
Megan - 14:55 Rx
Andres - 275 85#
Chris T. - 253 Rx
Joobin - Mod
Bri - 19:52 63#
Kristine - 19:56 63#
Nita - 19:17 53#
Heather - 175 53#
Jason G. - 17:53 Rx
Vanessa - 18:41 73#
Chris D. - 16:28 Rx
Delilah - 252 63#
Jaclyn - Mod
Cara - Mod
Mason - 19:11 Rx
Tim - 9:45 Karen
Steve P. - Mod

4.13.15 Rack City

WOD: Rack City

Skill: Muscle Ups or Kipping Pull Up Practice 5,5,5,5,5

21 - 15 - 9
Front Rack Lunges (115#/93#)
Burpees over the bar
HSPU's

Focus: Stringing together muscle ups. Keep the lower half tight to allow maximum use of the hips and legs!  If you are still learning the kip, start in a dead hang and try to push yourself away from the bar with your shoulders and not a swing of the legs. Elbows high and a tight mid-line are a must for the front racked lunges.


Great video and instruction from Chris Spealler.  Keep the abs tight!!

Jen D. - 21:09 73#
Rich V. - 18:31 45#
Regina - 14:05 63#
Ryan G. - 13:36 35#
Jesse - 21:34 53#
Kaela - 19:17 73#
Eddie - 20:51 115#
Sruthi - 17:40 25#
Chase - 15:11 95#
Nick N. - 17:47 65#
Eric Sr. - 16:58 
Daniel - 15:04 Rx
Ryan L. - 15:40 Rx
Mason - 17:12 Rx
Ana - 13:50 83#
Tim - 13:58 115#
Megan - 10:11 Rx
Joe - 11:42 Rx
Carmen - 10:07 73#
Brenda D. - 11:30 BB
Andres - 14:35 95#
Heather - 12:46 33#
Gaylene - 11:45 33#
Cindy - 13:58 93#
Bob - Mod
Cara - 15:52 53#
Vanessa C. - 16:53 83#
Delilah - 13:48 53#
Melina - 12:18 35#
Tara - 14:19 Rx
Matt - 15:47 75#
Jacque - 15:13 Rx
Claudia - 11:58 53#
Brenda H. - 19:38 53#
Christina - 13:59 35#
Mark - 17:49 115#
Maira - 13:25 53#
Tom T. - 14:18 95#
Jenifer - 14:47 20#
Elisa - Mod

3.1.15 Irie

WOD: Irie

Skill: Ladder Drills x 6 - Hops, 2 In-1 Out, Single Leg, Lateral Splits, 2 In-2 Out, High Knees

3 Rounds for time.
20 Front Rack Lunges w/ DB's 
70ft Handstand Walk
100 Double Unders

Focus: Agility and coordination in the skill.  Move fast and dial in your coordination.  Be sure to stride out far enough in the lunge so that you can keep your front shin as vertical as possible.

Danielle - 15:53 30#
Megan - 9:26 30#
Brenda H. - 10:09 15#
Maira - 9:49 15#
Joobin - Mod
Nita - 8:37 15#
Orlando - 13:59 35#
Regina - 11:34 20#
Tara - 123/143 15.1 Rx
Bernie - 15:18 50#
Manesh - 15:49 15#

2.7.15 Cool Down

WOD: Cool Down

Skill: Power Snatch 3,3,3,3,3,3,3

21 - 15 - 9
Front Racked Lunges (115#/95#)
Burpee Pull Ups

Focus:  Technically sound snatches.  Be aggressive!  The snatch is all about speed, go fast! Burpees will for sure be in the Open so let's practice them.

Bri - 13:30 Rx
Travis - 14:30 Rx
Nicole C. - 11:28 43#
Chris S. - 15:32 85#
Chris T. - 17:27 115#
Claudia - 13:40 38#
Megan - 8:29 Rx
Andres - 14:38 65#
Ana - 12:58 73#
Maira - 12:22 53#
Nick B. - 8:48 Rx
Brenda H. - 14:00 53#
Nita - 11:30 55#
Vanessa - 15:38 43#
Jessica Hg. - 15:38 43#
Ian - 12:12 45#
Sheri - 14:30 15#
Mason - 12:21 Rx
Chris D. - 9:46 Rx
Tara - 15:57 Rx
Shanon - 10:15 Rx
Tim - Mod
Jen D. - 20:01 73#

12.29.14 Inferno

WOD: Inferno

Skill: Front Rack Lunges 6,6,6,6,6

10-9-8-7-6-5-4-3-2-1
Toes to Bar
Power Cleans (135#/103#)
Ring Dips

Tom T. - 18:03 95#
Trinh - 12:44 10#
Melina - 12:47 10#
Nicole H. - 18:15 83#
Nita - 14:40 53#
Shanon - 14:49 Rx
Orlando - 21:55 115#
Regina - 22:33 73#
Abby - 12:06 63#
Oscar - 17:04 65#
Jen D. - 20:54 73#
Jenifer - 20:18 83#
Anthony - 13:39 Rx
Shanice - 19:09 73#
Ryan - 18:12 115#
Karen - 16:40 53#
Kris - SPT
Brenda D. - 25:37 93#
Amarjit - 20:39 135#
Spencer - 26:21 115#
Mason - 21:36 Rx
Danielle - 18:46 103#
Joe - 12:27 Rx
Jaclyn - 17:58 83#
Carmen - 19:18 83#
Noemi - 24:50 33#
Vanessa - 16:02 83#
Chris D. - Mod
Marika - 20:18 63#
Jovany - 17:58 105#
Jason T. - Mod
Adrienne - 12:27 53#
Ana - 21:41 93#
Chris T. - 22:12 135#
Claudia - 14:00 53#
Heather - 12:29 20#
Maira - 13:50 73#
Kristine - 18:33 68#
Gaylene - 12:40 65#
Tim - 14:50 135#
Brenda H. - 20:18 63#
Jesse - 26:16 33#
Angie - 18:40 63#
Jake - 20:40 Rx
Stephanie V. - 21:54 73#
Suma - 12:42 25#
Raghu - 26:32 65#

11.23.14 Buzz

WOD: Buzz

Skill: Tire Flips 4x8

21 - 15 - 9 - 15 - 21
Toes to Bar
Front Rack Lunges (95#/63#)
Power Cleans (95#/63#)

Jovany - 37:14 85#
Maira - 25:22 58#
Nita - 25:41 43#
Prince - 24:52 50#
Jessica H. - Mod
Lauren - 22:00 63#
Raghu - 29:51 45#
Suma - 21:14 35#
Helen - 27:53 53#