12.28.19

9.17.19

7.10.19

8.15.17

Skill: Turkish Get Ups - 10 -8 - 6 - 4 - 2 per arm, ascending weight

3 Rounds
Assault Bike 1.0/0.7km
30 Goblet Squats 
Rest 2:00

Joey - 12:30 
Chelsea - 11:20
Joseph - 12:48 14kg
AJ - 14:18 24kg
Angie - 13:20 10kg
Nik - 13:42 14kg
Quang - 12:04 24kg
Robert Mc. - 11:550 20kg
Jenifer Mc. - 13:08 8kg
Adam - 12:23 24kg
Kym - 11:51 10kg
Chi - 13:59 12kg
Grant - Mod
Megan L. - 13:00 9kg
Carmen C. - 13:37 16kg
Analilia - 12:08 12kg
Kiara - 14:11 8kg
Regina - 11:53 16kg
Orlando - 13:13 20kg
Lay - 11:31 10kg
Maira - 12:42 12kg
Vineet - 11:59 
Padmini - 11:45 8kg
Claudette - 12:10 10kg
Karen W. - 11:59 10kg
Sean K. - 11:43 16kg
Tom T. - 11:59 20kg
Gabby - 1@:02 12kg
Katelyn - 12:19 10kg
Darlene - 12:20 8kg
Amarjit - 12:18 12kg
Eric Sr. - Mod
Lindsay - 11:05 14kg
Jenifer - 11:@6 12kg
Megan K. - Mod
Joe - 12:29 24kg
Jordan - Mod
Joobin - Mod
Dan - 12:11 14kg
Madison - Mod
Bernie - Mod
Tara - Mod
Lauren - Mod
Tony - Mod
Meshal - 15:20 8kg
Steve R. - 12:38 10kg
Vanessa - 12:04 16kg
Nick B. - 12:34 24kg
Melina - 11:22 16kg
Jacque - 11:27 16kg
Matt S. - 15:12 14kg
Yen - 12:14 12kg
Mike S. - 12:41 14kg
Guido - 12:37 8kg
Chris T. - 13:46 20kh
Ryan L. - 12:19 20kg
Russel - 14:55 20kg
Tharun - 13:30
Venkata - 13:42
Leslie F. - 13:01 16kg
Josh - 13:21 18kg
Kristine - Mod
Gaylene - 11:49 14kg
Brianna - 14:44 12kg
Hoangdan - 11:42 12kg
Rob P. - 13:11 12kg
Nino - 13:08 10kg
Celena - 11:45 12kg
Trinh - 11:50 10kg
Odeh - 12:35 12kg
Karthik - 13:30 20kg
Athanasios - 12:04 20kg
Miguel - 12:44 18kg
Noemi - 12:30 10kg
Cindy - 11:38 16kg
Ivo - 11:36 24kg
Chris S. - 14:23 16kg
Nicole C. - 12:16 16kg
Peggy - 11:49 14kg
Ash - 14:38 10kg

Endurance
6 Rounds
Run 800m
Rest 1 min between sets

Brenda H. 
Karen W.
Karen V.

7.15.17

Skill: Tire Flips - 15 Mins - 15 - 20 Reps


4 Rounds
12 Burpees
15 Goblet Squats
18 Hollow Rocks

Zoe - TC
Dylan - TC
Penelope - TC
Madison - TC
Kristine - 8:33
Gaylene - 7:56
Jenifer - 13:42
Megan K. - Mod
Bryan - 12:18
Odeh - 10:30
Ash - 13:38
Rahul - 13:00
Nik - 11:00
Sean K. - 8:51
Evelyn - 10:02
Brenda H. - 10:02
Santhi - 11:25
Arun - 13:24
Jewell - 7:28
Rhyna - 8:52
Emma - 7:33
Tara - Mod
Rose - 14:03
Jose - 12:11
Hoangdan - 8:50
Vanessa C. - 6:54
Josh - 10:20
Ken - 8:12
Karen W. - 9:50
Dave F. - 11:00
Donovan - 10:30
AJ - 8:52
Chi - 8:35
Rob P. - 11:03
Shanon - 6:40
Ryan C. - Mod
Claudette - 9:10
Ariel - 9:42
Lisa - 12:05
Ivo - 8:58
Subhi - 10:06
Manish - 10:32
Nita - 11:06
Joobin - Mod
Tom S. - 10:05

12.19.16 Sub Zero

Skill: Rope Climbs x 15 or 15 Mins of skill practice


2 Rounds for time.
30 Air Squats
20 Toe to Ring
30 DB Goblet Squats
20 Cal Row
30 DB Snatches

Claudette - 17:30
Regina - 15:46
Orlando - 17:50
Dom - 16:38
Adam - 14:25
Bobbie - 18:19
Maira - 15:50
Kyle B. - 14:45
Jane - 18:19
Analilia - 16:03
Carlos - 10:50
Bianca - 15:44
Tara - Mod
Robert Mc. - 16:52
Gaylene - 14:00
Amarjit - 15:43
Joe - Mod
Danny - 14:45
Vanessa - 12:03
Dakota - 17:07
Hoangdan - 16:12
Yen - 15:!5
Mike S. - 13:15
Jake - 17:21
Jason G. - 17:16
Christian - 16:02
Gladys - 14:50
Kim - 10:52
Sara - 11:36
Jacque - 11:22
Suma - 15:47
Matt - 19:01
Andres - 17:09
Chris T. - 16:41
Yajaira - 17:20
Blair - 17:37
Rich - 14:22
Ryan L. - 13:01
Cindy - 13:30
Sandy - 14:10
Jessica - 13:57
Trinh - 15:14
Nino - 15:43
AJ - Mod
Anthony A. - 13:07
Irish - 13:36
CC - 19:17
Ram - 12:21

5.8.15 Mallet

WOD: Mallet

Skill: Tempo Front Squats

12 Min AMRAP
12 Ring Dips
12 Strict Press (95#/63#)
12 KB Sit Ups
12 Goblet Squats

Focus: Pause halfway, pause at the bottom, and pause halfway on the way up. Focus on position not weight!

Nicole H. - 112 53#
Vanessa - 100 53#
Carmen - 111 53#
Jesse - 128 75#
Eric Sr. - 132 95#
Simon - 156 45#
Sruthi - 151 35#
Orlando - 144 95#
OJ - 138 65#
Regina - 149 53#
Anthony - 115 Rx
Mason - -- Mod
Ryan - 153 Rx
Angela - 156 53#
Carla - 132 25#
Joe - 164 Mod
Cindy - 149 43#
Brenda H. - 33:04 F50
Leslie - 31:10 F50
Tom T. - 32:58 F50
Stephanie V. - 156 53#
Ray - 208 75#
Manish - 139 65#
Kristine - 142 43#
Jenifer - 179 43#
Andres - 120 85#
Noemi - 148 43#
Nita - 144 33#
Adrienne - 189 43#

Danielle 
Megan
Joobin

10.19.14 Sunday Funday

WOD: Sunday Funday

Skill: Complex - Hang Power Snatch - Snatch Balance - Overhead Squat x 6 (increasing weight)

10 - 8 - 6 - 4 - 2 - 4 - 6 - 8 - 10
Power Cleans (135#/95#)
Goblet Squats (24kg/16kg)

Happy Birthday Danielle!

Jessica - 12:50 55#
Kyle - 16:33 Rx
Jenna - 12:26 Rx
Danielle - 11:22 Rx
Prince - 9:00 KB
Jeron - 9:48 55#
Regina - 11:40 73#
Karen - 13:41 53#

1.4.13 Hard Cindy

WOD: Hard Cindy (Mod)

Skill: Front Squats 3x10

18 Min AMRAP
10 Bar Rows
10 Push Ups w/ Feet on Box (30"/12")
15 Goblet Squats (20kg/12kg)

Keep the kettle bell close to the body while performing the goblet squat to keep your center of gravity over the center of your body.  Hips up and abs tight during the push ups, no sagging at the waist! Take breaks as needed!

Joe - 12+ Rds/430 Reps Rx
Ben - 10+/360 Rx
Abby - 7+/265 Rx
Eddie - 7+/260 Rx
Jason G. - 8+/290 Rx
Jen D. - 6+/229 Rx
Heather - 8+/295 Rx+
Tim - 10+/350 Rx
Kaela - 8+/280 Rx
Tom S. - 9/ 315 Rx
Jason T. - -- Mod
Spice - 8/280 Rx
Subhi - 7+/248 24"
Vanessa - 9+/330 Rx+
Delilah - 7/245 10kg
Jaclyn - 10/350 Rx
Justyn - 6/210 10kg
Nick Z. - 6+/220 Rx
Lindsay Z. - 11+/405 Rx
Jovany - 8/280 10kg
Natalie - 6+/218 Air
Rich - 8+/300 Rx
Mike T. - 11+/409 12kg
Anthony - -- Mod
Danielle - 7+/251 Rx
Tom D. - 10+/355 Rx
Bobs - -- Mod