8.31.14 Hard Labor

WOD: Hard Labor

Skill: Strict OH Press or Sotts Press or HSPU's

50 - 40 - 30 - 20 - 10
Double Unders
KB Swings 
&
(Pick One)
- Sit Ups
- Pull Ups
- Ring Rows

Weight by feel, break 'em up into sets!

Lauren - 16:55 14kg (RR)
Chris T. - 20:55 20kg
OJ - 15:34 20kg (SU)
Regina - 21:52 14kg (RR,SU)
Megan - 16:58 20kg (SU,PU)
Tim - 15:09 24kg (SU)
Stephanie V. - 17:06 10kg (SU)
Ana - 17:07 18kg (SU)
Igdalia - 21:15 14kg (SU)
Yvette - 17:00 8kg (SU)
Ryan - 20:51 18kg (SU, PU, RR)
Ernie - 26:58 32kg (PU)
Bernie - 28:03 24kg (PU)

8.27.14 Push It

WOD: Push It

Skill: Candlesticks 3x10 per leg

14 Min AMRAP
8 HSPU's
12 X-Fit Push Ups
8 Over the box Jumps (20"/12")

Candlesticks are rolling pistol squats.  Use your legs and arms for momentum.

Vanessa - 142 Reps
Steve P. - 168
Joey - 188
Chris S. - 142
Nicole C. - 143
Nick Z. - 140
Lindsay Z. - 214
Kassandra - 168
Brenda D. - 224
Taylor - 197
Kristine - 198
Gaylene - 196
Jen D. - 208
Joobin - 169
Eric Sr. - 160
Carla - 140
Ram - 200
Jennifer P. - 196
Jordan - Mod
Anthony - Mod
Karen - 170
Joe - 155# Bear
Dennis - 259 Rx
Bob - 168
Cara - 218
Jovany - 168
Robert - Mod
Nick B. - 225 Rx
Nicole H. - 203
Jason G. - 111 Rx
Kody - 147 Rx
Leslie - 198
Delilah - 196
Crystal - 168
Tara - 144 Mod
Mark - 137 Rx
Adrienne - 244
Mason - 141 Rx
Cindy - 209
Charise - 210
Lindsay D. - 176
Mari - 193
Kyle - 173 Rx
Tim - 136 Mod
Kat - 130
Ronak - 183
Jason T.- 86 Rx
Ana - 149
Fernando M. - 146 Rx
Subhi - 168
Igdalia - 140
Maria V. - 171
Maria R. - 150

7.30.14 JJ

WOD: JJ

Skill: 2 Squat Cleans EMOM for 5 Mins

10 Squat Cleans (185#/135#) - 1 HSPU
9 Squats Cleans - 2 HSPUs
8 Squats Cleans - 3 HSPUs
7 Squat Cleans - 4 HSPUs
6 Squat Cleans - 5 HSPUs
5 Squat Cleans - 6 HSPUs
4 Squat Cleans - 7 HSPUs
3 Squat Cleans - 8 HSPUs
2 Squat Cleans - 9 HSPUs
1 Squat Clean - 10 HSPUs

Pick a weight that you can maintain clean technique throughout the whole workout.  Keep your abs tight and control the drop into the squat. 

Angelina - 19:07 43#
Maria R. - 20:44 43#
Jenifer - 24:11 63#
Rich V. - 18:34 135#
Steve P. - 25:44 105#
Vanessa - 29:01 73#
Lindsay - 15:44 43#
Nick Z. - 24:30 135#
Oscar - 22:39 75#
Becca - 18:28 53#
Taylor - 19:59 135#
Teria - 18:37 48#
Adrienne - 17:11 53#
Emily - 13:34 35#
Eric Sr. - 17:41 Mod
Brenda D. - 17:58 73#
Ryan - 23:56 95#
Mason - 26:58 115#
Kody - 31:40 135#
Irish - 20:00 53#
Karen - 21:39 53#
Steve V. - 31:20 165#
Jason R. - 25:17 95#
Anthony - 28:30 155#
Joe - 26:02 Rx
Jaclyn - 16:59 83#
Dennis - 41:29 175#
Sean O. - 38:31 145#
Joobin - 28:43 165#
Bob - Mod
Tyler B. - 18:17 35#
Amarjit - 22:50 115#
Ram - 27:40 135#
Jason G. - 43:10 Rx
Carmen - 19:25 73#
Mark - 24:18 165#
Stephanie - 14:54 63#
Allie - 39:42 115#
Sara - 12:50 73#
Leslie - 20:59 73#
Yajaira - 24:30 53#
Cindy - 21:40 53#
Aaron - 28:23 165#
Corina - 16:30 33#
Kyle - 32:32 135#
Martin - 19:15 85#
Maira - 13:17 53#
Nick B. - 21:58 Rx
Tim - 26:29 Rx
Jennifer P. - 12:23 33#
Nicole - 22:36 83#
Jessica Hg. - 19:36 73#
Eddie - 35:32 155#
Kaela - 27:55 73#
Grant - 28:40 65#
Igdalia - 24:21 53#
Subhi - 26:20 125#
Mike T. -  17:58 115#

6.10.14 Pops

WOD: Pops

Skill: Bear Complex - 12 Min EMOM

100 Double Unders
7 Strict HSPU
21 Lunges
7 Strict HSPU
21 Lunges
7 Strict HSPU
21 Lunges
7 Strict HSPU
21 Lunges
100 Double Unders

Focus on quality with the bear complex.  You have plenty of time to rest with only doing one per minute.

Carmen - 8:22
Danielle - 8:23
Leslie - 7:33
Jenna - 7:25
Regina - 10:54
Orlando - 9:30
Jeron - 8:59
Vanessa - 8:41
Kody - 12:03 Rx
Joey - 11:29
Michael C. - 9:33
Teria - 9:46
Gerard - 15:08
Taylor - 12:20
Subhi - 10:31
Tammy - 8:05
Cole - SPT
Abby - 7:38
Tom S. - 16:20
Ken - 13:30
Megan - 8:45 Rx
Marika - 9:51
Adam - 12:15
Mason - 12:43
Roheet - 10:39
Austin - 8:52
Ryan - 9:42
Jessica He. - 10:04
Jason R. - 9:15
Steve V. - 13:22
Jaclyn - 9:45
Ronak - 9:32
Joe - 8:00 Rx
Ruben - 8:30 Rx
Heather - 8:43
David - 14:30 Rx
Jovany - 10:42
Jason G. - 9:50
Joobin - 5:55 Rx
Tom D. - 6:42 Rx
Nicole - 8:11
Brenda D. - 7:22
Aaron - 10:53
Robert - 11:20
Yvonne - 8:56
Rick - 9:21
Mark - 12:58 Rx
Stephanie - 8:41
Gaylene - 8:53
Kristine - 8:41
Chase - 7:08
Alex - 8:00 
Sara - 5:42
Roheet - 11:31 Mod
Tim - 8:56 Rx
Maira - 7:58
Brenda H. - 8:57
Amarjit - 6:35
Ram - 6:26
Nick Z. - 10:21
Linday Z. - 10:24 Mod
Rich E. - 7:48
Charise - 10:21
Mike R. - 9:47
Nick Bre. - 15:40 Rx+
Jason T. - -- Mod
Monike - 11:22 Mod
Jessica Hg. - 12:54
Yajaira - 13:00
Ana L. - 12:47
Jenifer - 9:39
Steve P. - 16:14
Karen - 11:51
Fernando M. - 16:34 Rx
Kaela - 12:40
Mike T. - 11:43

5.23.14 Holleyman

WOD: Holleyman (Mod)

Skill: Pistol Squats! 10,10,10,10,10

20 Rounds.
5 Wall Balls (20#/14#)
4 HSPU's
1 Power Clean (225#/185#)

Scale the pistols by using a band or low box.  Be sure to loosen up the ankles well. Full squats for the wall balls and work to lockout during the handstand push ups.

Oscar - 22:47 115#
Lindsay Z. - 19:55 83#
Jason R. - 20:52 135#
Leslie - 15:00 (13) 93#
Dennis - 29:38 175#
Kody - 29:32 165#
Taylor - 29:07 185#
Vanessa Ch. - 21:00 68#
Maira - 26:38 63#
Abby - 18:20 103#
Nicole - 20:57 93#
Jenifer - 25:01 73#
Orlando - 27:24 135#
Regina - 19:09 63#
OJ - 28:43 95#
Kenia - 21:54 63#
Corretta - 29:08 103#
Teria - 22:10 (15) 25#
Maria - 24:34 83#
Eric Sr. - -- Mod
Ana N. - 15:37 (15) 33#
Joey - 28:49 185#
Kristine - 20:35 63#
Gaylene - 20:01 115#
Joobin - 31:26 165#
Mike T. - 27:36 135#
Tom S. - 29:27 185#
Eddie - -- Mod
Jovany - 25:35 65#
Dennis - -- Mod
Jaclyn - 23:38 83#
Tyler R. - 32:36 205#
Jennifer P. - 21:41 45#
Bob - -- Mod
Joe - 24:00 (17) 185#
Ram - 26:51 135#
Brenda D. - 19:57 83#
Cara - 17:57 Mod
Tyler M. - 26:26 135#
Will - 22:53 185#
Sara - 22:25 83#
Tim - 27:03 185#
Corina - 24:47 35#
Fernando D. - 23:21 135#x2
Elisa - 32:21 95#
Danielle - 32:06 115#
Jenna - 25:25 115#
Marika -27:16 63#
Brenda H. -  26:50 53#
Kaela - 26:54 103#

5.16.14 Presto

WOD: Presto

Skill: Bulgarian Split Squats or Single Leg Dead lifts 4x8

16 Min AMRAP
Pull Ups
Cleans (135#/93#)
HSPU's

Your knees need to stay behind your toes during the Bulgarians to ensure the heel stays down.  Add a bar in the front rack position to challenge yourself.  Good posture with your cleans.

Oscar - 148 Reps 85#
Abby - 145 93#
Joey - 136 Rx
Maira - 272 Mod
Orlando - 109 115#
Regina - 161 63#
Kody - 154 Rx
Kenia - 142 53#
Mason - 126 95#
Shanice - 126 53#
Ryan - 126 95#
Mike R. - 134 95#
Taylor - 124 135#
Jenifer - 114 35#
Steve P. - 145 95#
Maria - 154 73#
Amy - 118 53#
Corretta - 128 73#
Eric Sr. - 1352 Mod
Sara - 124 73#
Lindsay Z. - 190 73#
Tara - 110 Mod
Dennis - -- Mod
Tom S. - 150 Rx
Jen D. - 112 73#
Eddie - 120 Rx
Nicole - 131 93#
Jaclyn - 137 83#
Becca - 140 63#
Elisa - 156 Rx
Jennifer P. - 178 35#
Bob - -- Mod
Tyler M. - 139 115#
Robert - 85 Rx
Vanessa Ch. - 162 63#
Chris - 130 Rx
Delilah - 150 53#
Greg - 196 95#
Chase - 137 95#
Adrienne - 168 35#
Subhi - 151 115#

4.25.14 Diane

WOD: Diane

Skill: Clean Phase Practice - Straight Arm Shrug, High Pull, Pull Under, Rack

21 - 15 - 9
Dead lift (225#/153#)
HSPU's

Drive through the heels! Keep the back as straight as possible.

Abby - 10:01 153#
Spice - -- Mod
Regina - 8:04 93#
Orlando - 10:19 185#
Quan - 8:12 Mod
Maira - 7:08 73#
Vanessa Ch. - 8:35 113#
Anna - 6:16 63#
Tom S. - 12:13 Rx
Jenn J. - 4:33 73#
Kody - 21:42 205#
Robert - 17:04 Rx
Monike - 5:19 83#
Jen D. - 9:28 113#
Joey - 8:54 225#
Eric Sr. - 9:02 185#
Marika - 6:15 83#
Tara - 16:22 Rx
Kristine - 6:26 83#
Steve V. - 9:11 Rx
Ana - 5:22 113#
Jennifer P. - 4:48 53#
Fernando D. - 7:54 Rx
Mike T. - 8:06 155#
Khoi - 11:55 115#
Reggie - -- Mod
Bobs - -- Mod
Tyler R. - -- Mod
Anthony - 7:27 Rx
Dennis - -- Mod
Eddie - 14:48 Rx
Becca - 6:20 73#
Joe - 7:22 Rx
Ruben - -- Mod
Greyson -  SPT
Cross - SPT
Carmen - 4:20 73#
Jaclyn - 3:38 103#
Vanessa Ce. - 5:01 113#
Joobin - 12:59 Rx
Ram - 10:42 185#
Adrienne - 8:35 83#
Rick - 7:10 115#
Lindsay Z. - 5:07 128#
Tim - 9:40 185#
Kaela - 9:13 125#
Nick Bre. - 8:34 Rx
Brenda D. - 5:04 93#
Elisa - 14:57 Rx
Chris T. - 5:55 185#
 

 

4.11.14 The Rivalry

WOD: Rivalry

Skill: HSPU's 4 sets of max reps

12 Min EMOM
5 Back Squats @ 155#/103#
20 Sec Plank Hold

Practice full range.  We are on a mission for quality movement!

Carmen - 12 Rounds 83#
Nicole - 12 103#
Lindsay Z. - 12 93#
Nick Z. - 12 Rx
Jenna - 12 53#
Vanessa Ce. - 12 103#
Vanessa Ch. - 12 Rx
Kody - 12 155#
Abby - 12 103#
Maira - 11 53#
Anna - 10 53#
Kenia - 12 63#
Corretta - 12Rx
Robert - 12 Rx
Jessica He. - 12 83#
Eric Sr. - 12 135#
Ana - 12 93#
Tom S. - 12 Rx
Patrick - 12 65#
Kristine - 12 83#
Jenn J. - 12 33#
Jacqueline - 12 83#
Rich E. - 12 155#
Joey - 12 Rx
Dennis - -- Mod
Miguel - -- Mod
Eddie - 12 Rx
Brenda D. - 73#
Jen D. - 12 73#
Melissa - 12 53#
Becca - 12 68#
Anthony - 12 Rx
Joe - 12 Rx+
Tara - 12 83#
Leslie - 12 93#
Jennifer P. - -- Mod
Bob - -- Mod
Nick Bre. - -- Mod
Jason G. - 12 Rx
Tim - 12 Rx
Chris T. - 12 135#
Merlina - 12 63#
Maria V. - 12 53#
Ronak - 12 Rx
Jesse - 12 115#
Brenda H. - 12 63#
Charise - 12 93#
Tyler M. - 12 Rx
Joobin - 12 Rx+
Fernando D. - 12 Rx
Jessica Hg. - 12 Rx+

3.31.14 Mad-Bum

WOD: Mad-Bum

Skill: Back Squats 10,10,10,10,10

12 EMOM
4 HSPU's
6 Over the box jumps (24"/18")

Myo turns 1 today!  Cheers to another great year!

Joe A. - 12 Rounds
Regina - 12
Orlando - 12
OJ - 12
Amy - 12
Abby - 12
Clay - 12
Eric Sr. - 12 Mod
Kristine - 12
Kody - 12
Taylor - 12
Jason R. - 11
Mike R. - 12
Jesse - 12
Fernando D. - 12
Elisa - 12
Anthony - 12
Fernando C. - 10
Angie - 12
Tyler R. - 12
Jordan - -- Mod
Brock - 12
Jen D. - 12
Tara D. - 10 Rx
Becca - 12
Patricia - 12
Dennis - -- Mod
Joe - 12
Tom S. - 10
 Jason G. - 9
Adrienne - 12
Sean O. - 12
Bobs - -- Mod
Cole - SPT
Greyson - SPT
Cross - SPT
Guillaume - SPT
Jason T. - -- Mod
Chase - 12
Joobin - 12
Maira - 12
Bryce - 12
Tasha - 12
Brenda H. - 12
Natalie - 12
Robert - 12
Martin - 12
Ethan - 12
Charise - 12
Rich E. - 12
Mark B. - 12
Stephanie - 12 Mod
Subhi - 12
Monike - 12
Kaela - 12 Rx
Tim - 12
Brenda D. - 12
Ronak - 12
Carmen - 12
Fernando M. - 12
Amarjit - 12
Khoi - 12
Mike T. - 12 Rx
Jessica Hg. - 12

3.17.14 Apollo

WOD: Apollo

Skill: Back Squats 5,5,5,5,5

17 Min AMRAP
8 HSPU's
8 Tire Flips
20 Double Unders
1 Bear Crawl

Keep the tire close to the body.  If we create separation from the tire we will bear all the weight in our forearms and biceps.  Hug the tire and walk through it.

Regina - 221 Reps 
Orlando - 148
Oscar - 160
Vanessa - 234
Taylor - 231
Kody - 199
Ana - 197
Clay - 226 Rx
Monike - 197
Abby - 238
Amy - 123
Jenifer - 150
Steve P. - 164
Kristine - 185
Jessica He. - 193
Mike R. - 233
Kelli - 112 14.3
Fernando - 275 Rx
Robert - 211
MacKenzie - 267
Danny - 233 Rx
Tara - 186 Rx
Tom S. - 96 14.3
Tyler R. - 222 Rx
Anthony - -- Mod
Angie - 238
Dennis - 97 14.3
Patricia - 90
Jason G. - 149
Joe - 232 Rx
Ruben - 231
Osh - 253
Greyson - SPT
Guillaume - SPT
Jovany - 222
Amarjit - 230
Ram - 212 
Tyler M. - 211
Bernie - 189
Bobs - 222
Bob - -- Mod
Maira - 262 Mod
Brenda H. - 164
Sean O. - 285 Rx
Yajaira - 185
Chase - 259
Adrienne - 196
Brenda D. - 254
Jenna - 185 Rx
Mark B. - 177
Jason R. - 111
Jacqueline - 222
Becca - 193
Jason T. - -- Mod
Bryce - 176
Stephanie - 288 Mod
Steve V. - 193
Joobin - 191 Rx
Danielle - 160 
Subhi - 230
Taylor - -- Mod
Nicole - -- Mod
Jessica Hg. - 238
Ronak - 226