12.15.19

10.11.19 Open Workout 20.1

10.6.19

7.22.19

1.30.19

11.8.18

10.13.18

12.24.16 12 Days of Christmas

Skill:  Get ready for WOD!

For time. 
For time. (40 Min Cap)
1 Front Squat (135#/95#)
2 Knee to Elbow
3 HSPU's
4 KB Swings (24kg/16kg)
5 Push Ups
6 Bent Over Rows (135#/95#)
7 Med Ball Ground to Overhead (20#/14#)
8 Sit Ups
9 Burpees
10 Pull Ups
11 Box Jumps (24"/20")
12 Cleans (135#/95#)

Compare to: 12.23.15

Merry Christmas!

Ana - 28:16
Vanessa - 26:16
Irish - 28:12
Mihaela - 31:20
Leslie - 27:24
Adrienne - 25:36
Ram - 31:04
Ravi - 30:41
Ariel - 30:23
Marika - 24:47
Sandy - 29:06
AJ - 31:10
Penelope - 24:45
Brianna - 27:04
Kristine - 26:34
Gaylene - 30:00
Karen W. - 39:18
Eric Sr. - Mod
Robert Mc. - 26:57
Chris T. - 35:15
Bianca - 29:37
Gladys - 27:01
Kim - 18:58
Tom T. - 28:44
Adam - 31:48
Orlando - 31:51
Ivo - 23:01
Jason G. - 33:45
Regina - 31:14
Jeron - 31:23
Subhi - 36:12
Nita - 27:45
Manish - 31:26
Tara - 54:00
Joe - Mod
Mason - 27:30
Melina - 34:08
Tom S. - 28:17

12.23.15 12 Days of Christmas

Skill: Warm Up!

For time. (40 Min Cap)
1 Front Squat (135#/95#)
2 Knee to Elbow
3 HSPU's
4 KB Swings (24kg/16kg)
5 Push Ups
6 Bent Over Rows (135#/95#)
7 Med Ball Ground to Overhead (20#/14#)
8 Sit Ups
9 Burpees
10 Pull Ups
11 Box Jumps (24"/20")
12 Cleans (135#/95#)

Abby - 31:57
Ayushi - 27:23
Becca- 27:27
Michele - 27:50
Lindsay Z. - 24:00
Eric Sr. - 39:20
Brenda H. - 31:33
Ana - 33:04
Josh - 38:20
Daniel - 37:00
Regina - 37:20
Orlando - 38:56
Chris S. - 39:30
Nicole C. - 32:17
Sean L. - 33:57
Ryan L. - 27:42 Rx
Luis - 26:27
Gina T. - 39:55
Megan - 26:10
Joe G. - Mod
Freddy - 32:48
Courtney - 37:40
Roheet - 36:00
Mason - 25:57 Rx
Cody - Mod
Chase - Mod
Amarjit - 28:50
Jenna - 26:45 Rx
Brenda D. - 27:07 Rx
Steve P. - 35:50
Melina - 28:34
Charlie - 34:52
Dennis - 25:58 Rx
Jason G. - 33:59
Cindy - 32:34
Karen - 38:38
Vanessa - 26:51
Delilah - 30:28
Chris D. - 35:58
Leslie - 26:22
Jesse - 30:59
Nick B. - Mod
Hoangdan - 30:12
Maira - 26:48
Trinh - 29:52
Simon - 32:58
Nino - 39:11
Tom T. - 30:15
Ryan C. - 32:50
Charles - 36:34
Shanon - 26:17 Rx
Subhi - Mod

AWL
Power Snatch 5,5,5,5,3,3,3,1,1
Snatch Deadlifts 5,5,5,5,5 @ 110-120%

Lauren
Tara
Joobin
Ram
Kristine
Angel
Ernie
Irish

5.3.15 Open Workout 14.1

WOD: Open Workout 14.1

Skill: Med Ball Clean / Plank / Pull Up Negatives  EMOM

10 Min AMRAP
15 Ground to Overhead (75#/55#)
30 Double Unders

Compare to 12.31.14

Nita - 146 35#
Sruthi - 130 35#
Maira - 135 53#
Brenda H. - 100 53#
Manish - 101 55#
Alexandra - 103 Rx
Lisa - 135 35#
Kristy - 170 35#

Joobin 
Irish

12.21.14 12 Days of Christmas

WOD: 12 Days of Christmas

Skill: Mobility and Warm Up

1 Run (120m)
2 Knee to Elbow
3 DB Snatch (45#/30#)
4 KB Swings (1.5p/1p)
5 Push Ups
6 DB Lunges (45#/30#)
7 MB Ground to Overhead (20#/14#)
8 Ab Mat Sit Ups
9 Burpees
10 Pull Ups
11 Box Jumps (24"/20")
12 Cleans (135#/95#)

Start with 1, then 2-1, then 3-2-1, then 4-3-2-1, then 5-4-3-2-1, and so on until the 12th round. Pace it so that you stay moving!  Happy Holidays!

Subhi - 36:28 Rx
Jovany - 45:55
Danielle - 39:52 Rx
Megan - 24:23 Rx
Nicole H. - 34:03 Rx
Jen D. - 37:30 Rx
Brenda D. - 36:18 Rx
Mari - 45:18
Raghu - 54:51
Suma - 43:54 (11)
Karen - 48:14
Orlando 41:57
Regina - 40:58
Jessica Hg. - 40:40
Mason - 35:39 Rx
Adam - 43:34 Rx