WOD: M.T.
Skill: Dead lifts
3 Rounds for time.
20 HSPU'S
20 Tire Flips
20 Toes to Rings
Drop the hips lower than your shoulders and as you flip the tire keep them there. If your butt raises in the air first you are doing it wrong!
Jenn M. - 22:55 Mod
Spice - 15:56
Kenia - 20:51
Ada - 13:40
Ben - 19:51
Oscar - 19:40 (195 5RM)
Vanessa - 15:45 (103 5RM)
Tara - 14:55 (143 5RM)
Martha - 18:35 (113 5RM)
Tom D. - 13:06 (345 1RM)
BC - 13:41 (355 1RM)
Subhi - 21:13
Jason G> - 22:26
Ronak - 19:48
Judith - 17:38
Cara - 24:39
Jason T. - -- Mod
Jordan - -- Mod
Jennifer P. - 13:14
Kendra - 10:48
Danny - -- Mod
Mike T. - 21:15
WOD: San Juan
Skill: Handstand Practice: Kipping, Holds, Walk Outs
4 Rounds for reps.
Rotate each minute between:
Pull Ups
Burpee Dead lifts (185#/155#)
V-Ups
HSPU
Rest 1 min
Tip of the Day: Set short term and long term goals and hold yourself accountable!
Oscar - 231 Reps 115#
Joobin - 243 135#
Tara - 277 83#
Jen D. - 242 63#
Tina - 118 33#
Orlando - 253 95#
Kenia - 195 43#
Abby - 277 155#
Fernando D. - 257 Rx
Tyler - 201 135#
Roheet - 237 95#
Monike - 244 63#
Kyle - 222 155#
Bernie - 238 Rx
Tom S. - 205 Rx
Jordan - 220 Rx
Elisa - 216 Rx+ 173#
Danny - 308 Rx
Greyson - 999 Mod
Joe - 201 Rx
BC - 200# C&J PR
Tom D. - 266 Rx
Sean O. - 294 165#
Nicole H. - 256 113#
Jennifer - 248 Mod
Patricia - 224 25#
Angie - 322 73#
Cara - 220 63#
Mark - 193 Rx
Stephanie - 30373#
Heather - 357 73#
Brenda - 310 63#
Vanessa - 274 73#
Lindsay D. - 316 63#
Bob - 356 65#
Spice - 206 165#
Rick - 238 95#
Adrienne - 243 53#
Yvonne - 254 103#
Judith - 292 73#
Ronak - 297 113#
Taylor - 232 105#
Fernando M. - 231 Rx
Michael - 225 115#
Tim - 238 155#
Ben - 275 Rx
Joobin 2 - 263 155#
Great job today guys!
WOD: Heet
Skill: Handstand Walks or Handstand Holds or Handstand box walks / Landmines
21 - 15 - 9 - 5
HSPU's
200m Run
Lateral Box Jumps (18"/12")
X-Plank
Tip of the Day: If you are kipping your HSPU's be sure to always maintain a constant press in your shoulders, especially while resting your head on the ground. Use the wall to your benefit by resting your backside on the wall at the bottom.
Abby - 13:36
Regina - 14:57
Orlando - 13:05
Vanessa - 8:23 18"
Victoria - 10:08
Miles - 10:11
BC - 10:09 Rx
Roheet - 9:19
Austin - 9:33
Edwin - 10:09
Jenn M. - 9:49 Mod
Nicole H. - 11:14
Jordan - 11:41
Jason P. - 8:54 Mod
Danny - 7:29 Rx
OJ - 9:26
Elisa - 11:18
Patricia - 10:32
Angie - 10:28
David - 17:01 Rx
Brenda - 9:02
Tim - 13:07 Mod
Heather - 8:11
Bernie - 17:03 Rx
Mark - 17:15 Rx
Rick - 9:11
Adrienne - 10:44
Marika - 10:06
Subhi - 11:32
Ronak - 8:04
Jessica - 14:53
Taylor - 10:10
Mike - 11:21
Fernando M. - 12:00 Rx
Judith - 13:05 Mod
WOD: Baron
Skill: Push Press / S.D.H.P.
E.M.O.T.M. - 15 mins
3 H.S.P.U's
5 Dead lifts (185#/135#)
9 Plate Crunches (45#/25#)
Tip of the Day: Be sure to set your bottom position before your first pull on the dead lift. If we are not set to lift, you will likely default in to a bad position and it is impossible to regain proper form mid-lift. Set up and maintaining position are key!
Good back positions!
Abby - 15 Rounds 135#
Lindsay Z. - 15 Rds 103#
Fernando D. - 15 Rds Rx
Chris B. - 15 Rds 75#
Fernando M. - 15 Rds Rx
Danny - 15 Rds Rx
Orlando - 15 Rds 75#
OJ - 15 Rds 95#
Nicole H. - 15 Rds 123#
Marika - 15 Rds 63#
Edwin - 15 Rds 65#
Brandon - 15 Rds 135#
Tom S. - 15 Rds Rx
Anthony - 14 Rds 65#
Angela - 15 Rds 63#
Keri - 15 Rds 73#
Jenn - 15 Rds Mod
Jennifer P. - 15 Rds Mod
Cara - 15 Rds 53#
Mike - 15 Rds 95#
Sean O. - 15 Rds
WOD: Happy Birthday!
Skill: Handstand walks / Double Unders
5 Rounds for time.
8 H.S.P.U.'s
12 Bar Rows
16 Toes to Ring
20 Double Unders
Tip of the Day: Focus on eating clean to maintain positive gains. Try to consume more fruits and vegetables; fruits in the morning and vegetables at night!
Adam H. - 19:58
Abby - 14:18
Casey - 18:08
Rich - 15:05 Rx
Vanessa Ch. - 16:35
Spice - 15:22
Orlando - 20:42
Fernando D. - 14:46 Rx
Eric D. - 26:06
Adam D. - 22:22
Kelly - 20:00 (3)
Kenia - 19:13
Austin - 12:29 Rx
Jenna - 15:12 Rx
Angela - 18:49
Keri - 16:18
Roheet - 15:37
Mark - 19:04 Rx
Tim - 22:17 Rx
Kaela - 22:21 Rx
Joe - 15:15
Elisa - 18:56 Rx
Tom D. - 13:31 Rx
Travis - 24:30
Nicole H. - 17:18 Rx
Jason G. - 14:31
Heather - 16:34
Angie - 15:05
Brenda - 14:58
Stephanie - 15:46 Mod
Cara - 15:39
Jamie - 17:16
Tyler - 19:30
Lindsay Z. - 15:16
Rick - 16:55 Mod
Adrienne - 19:31 Mod
Yvonne - 15:55
Bryce - 17:25
Nicole De. - 12:31
Justen - 10:25 Mod
Vanessa Ce. - 15:12
Fernando M. - 16:39
Danny - 10:00 Rx
Ronak - 15:26
Jessica - 25:44 Mod
Marika - 16:07
Nick B. - 19:36
Mike - 20:47
Subhi - 18:44
Happy Birthday Sharon & Jessica!!!
WOD: Dufner
Skill: Sumo Dead lift High Pull / H.S.P.U.
5 Rounds for time.
10 Burpee Box Jumps (24"/18")
10 S.D.L.H.P. (95#/65#)
10 H.S.P.U.
10 Toes to Ring
Tip of the Day: Consume enough, but not too much protein. Protein does not provide a lot of fuel for energy, but it is important for maintaining muscle tissue. An athlete may need up to 1.7 grams per kilogram of body weight. That's about 150 grams of protein for a 200lb athlete.
Rich - 21:59 Rx
Oscar - 17:35 (3) 55#
Fernando D. - 21:48 Rx
Abby - 22:35 65#
Chris M. - 22:14 55#
Nick M. - 22:06 55#
Chris B. - 20:10 65#
OJ - 29:39 55#
Orlando - 31:41 - 55#
Connor - 25:00 (3) 65#
Jenn - 22:34 Mod
Monike - 22:02 48#
Tara - 21:27 Rx
Adam H. - 24:35 55#
Miles - 21:42 75#
Ernie - 19:17 Rx
Eric Sr. - 30:03 65#
Geoffrey - 27:34 (4) 45#
Tom D. - 18:34 Rx
Fernando M. - 25:25 65#
Danny - 17:12 Rx
Joe - 24:05 75#
Jeff - 23:16 95#
Tim - 24:30 Rx
Kaela - 24:35 63#
Cara - 24:52 35#
Vanessa Ch. - 20:39 43#
Jason G. - 30:43 Rx
Susie - 25:49 25#
Rosie - 25:05 53#
Drew - 24:15 85#
Tom S. - 31:16 Rx
Yvonne - 22:43 53#
Vanessa Ce. - 21:43 53#
Nick Z. - 22:57 95#
Lindsay Z. - 16:59 53#
Bob - 16:53 55#
Mark - 26:50 Rx
Cindy - 18:41 45#
Ronak - 17:57 53#
Alex - 24:28 75#
Sheryl - 24:45 33#
Elmo - 22:15 (4) 45#
Sharon - 19:17 53#
Jessica - 32:26 45#
Way to battle today!
WOD: Kenia (Happy Birthday!)
Skill: Font Squat 5x5 / HSPU 2x5
4 Rounds for time.
5 Front Squats (135#/85#)
10 Handstand Push Ups
15 Sit Ups
20 Burpee Box Jumps (24"/18")
Tip of the Day: Your work with the bar matters, lifting light or heavy. How you lift with the bar from the start will determine how rapidly you progress. Perfect practice makes perfect!
Bryce - 22:29 85#
Rich - 15:47 Rx
Oscar - 22:56 (3Rds) 85#
Kenia - 18:40 45#
Vanessa Ch. - 16:52 50#
Fernando - 15:19 Rx
Victoria - 24:19 45#
Tom S. - 25:45 Rx
Heather - 20:52 43#
Tim - 22:18 115#
Tara - 19:16 63#
Roheet - 18:00 65#
Mark - 26:17 Rx
Jason P. - 14:56 85#
Miles - 17:39 95#
Brian N. - 24:25 Rx
Sean O. - 18:11 115#
Nicole H. - 15:49 73#
Brenda - 16:29 35#
Elisa - 14:52 Rx
Travis - 18:46 65#
Jenna - 14:01 Rx
Mitch - 16:59 Rx
Kaela - 18:01 68#
Bob - 13:53 (Mod)
Ronak - 18:19 53#
Jamie - 19:53 25#
Jenn - 13:46 (Mod)
Ben - 16:01 Rx
Drew - 17:41 95#
Cindy - 16:48 55#
Yvonne - 19:06 75#
Nicole D. - 17:10 35#
Justen - 19:35 115#
Rosie - 16:18 35#
Kristie - 23:11 63#
Jessica - 18:42 (3Rds) 35#
Jason G. - 27:10 Rx
Kyle P. - 19:45 115#
Nick B. - 20:05 75#
Sharon - 21:20 43#
Nick Z. - Jump (Mod)
Lindsay Z. - 11:28 55#
Eddie - 20:20 85#
Great job starting the week off on the right foot!
WOD: Diane (Mod)
Skill: Dead lift 4x6 / HSPU's 3x3 or 10 sec hold x 3
21-15-9
Dead lift (225#/185#)
Handstand Push Ups
Toes to Rings
Tip of the day: Respect your body after exercise! Have a well balanced meal within 1 hour of training and drink plenty of water.
Bryce - 13:07 85#
Ben - 11:03 Rx
Rich - 12:52 Rx
Casey - 14:16 185#
Kenia - 12:55 55#
Vanessa Ch. - 13:57 65#
Sergio - 15:01 95#
Amy - 11:24 65#
Victoria - 11:29 45#
Corretta - 10:53 105#
Tom S. - 15:30 185#
Brandon - 16:51 155#
Jenn - 18:24 (Mod x 2) 73#
Brendyn - 22:17 135#
Susie - 18:19 35#
Jennifer P. - 13:55
Eric Sr. - 52:34 (Barbara)
Tom D. - 19:13 185#
Mark - 21:43 Rx
Jason P. - 14:11 135#
Brian N. - 23:36 Rx
Mitch - 20:00 195#
Hilary - 10:17 105#
Heather - 10:07 45#
Nicole H. - 8:54 105#
Brenda - 9:05 40#
Angie - 7:19 35#
Sean O. - 7:26 185#
Fernando - 7:21 Rx
Brian P. - 9:57 65#
Greg - 15:45 135#
Yvonne - 9:43 95#
Cindy - 6:03 75#
Vanessa Ce. - 7:22 75#
Nick Z. - 14:35 225#
Rick - 13:35 75#
Bob - 7:00 65#
Jeff - 14:27 115#
Kaela - 9:16 105#
Monike - 9:21 45#
Nick B. - 12:08 115#
Justen - 9:17 185#
Nicole D. - 6:28 55#
Jessyka - 8:20 95#
Judith - 7:45 75#
Jason G. - 11:30 (Mod)
Stay persistent with the HSPU's, practice makes perfect! More and more of you are getting comfortable being inverted and it's come from a lot of working reps. Keep it up!
WOD: Hansen (Mod)
Skill: HSPU's / KB Swings
5 Rounds for time.
30 KB Swings - Half Crescent (1.5 pood/12kg)
10 Handstand Push Ups
30 Sit Ups
Tip of the Day: Be aware of your posture, it can hurt or help your training. Try to maintain a neutral spine position throughout the day to improve posture.
Abby - 13:58
Rich - 13:44 Rx
Jessyka - 14:25
Judith - 14:33
Kyle - 15:57
Vanessa Ch. - 15:04
Sergio - 14:46
Kenia - 20:43
Amy - 16:00
Victoria - 16:06
Corretta - 14:15
Miles - 15:34
Tom S. - 14:43
Jennifer P. - 34:20
Eric Sr. - 17:21
Eric Jr. - 14:41 Rx
Mark - 20:52 Rx
Tim - 15:09
Sean L. - 17:48
Brock - 14:36
Brenda - 14:16
Briann - 14:37
Angie - 13:26
Jake - 19:26 Rx
Jeff - 13:52
Nicole H. - 13:09
Tom D. - 16:01 Rx+
Nick Z. - 17:51
Mitch - 15:01 Rx
Travis - 20:09
Raul - 17:10
Alex B. - 14:00
Jamie - 12:38
Ronak - 9:34
Sean O. - 11:39
Bob - 11:58
Yvonne - 14:57
Cynthia - 11:26
Nick B. - 15:19
Nicole D. - 13:51
Justen - 14:18
Jason G. - 13:48
Elisa - 12:00 Rx
Good job with the handstands! Practice, practice, practice!
