9.16.19

6.19.19

5.1.19

2.6.19

11.6.18

10.12.17

Skill: (High Hang Squat Clean + Front Squats + Jerk) x 10 @65+%

3 Rounds - Score Total Wall Balls
2 Mins to Bike 1.2/0.8km
2 Min Max Wall Balls
2 Min Rest

Ryan C. - 72 20#
Kimmy - 90 Rx
Katie V. - 78 12#
Michele - 95 10#
Eddie - 75 12#
Zach - 100 Rx
Lauren - MBC
Gaylene - 125 10#
Sampson - 50 12#
Robert Mc. - 74 10#
Gabby - 96 12#
Jennifer Mc. - 74 10#
Kym - 137 14#
Chi - 106 10#
Analilia - 105 Rx
Kiara - 91 10#
Orlando - 85 Rx
Regina - 113 Rx
Carmen C. - 107 Rx
Adam - 145 Rx
Christian - 82 Rx
Katie M. - 127 Rx
Claudette - 141 10#
Vineet - 102 14#
Robert Mu. - 118 Rx
Maira - 94 Rx
Lay - 89 10#
Ana - 88 Rx
Nita - 110 10#
Shruti - 99 10#
Miles - 114 Rx
Eric Sr. - Mod
Gina - 91 12#
Megan - Mod
Quang - 82 rx
Jose - 62 14#
Brenda D. - 125 10#
Amarjit - 100 16#
Joe - 90 Rx+
Steve R. - 105 14#
Kristine - MBC
Tom T. - 99 Rx
Ariel - 101 Rx
Jacque - 135 Rx
Matt So .- 107 Rx
Anna - 105 Rx
Melina - 111 Rx
Miguel - 120 10#
Subhi - 84 20#
Charise - 137 10#
Chris T. - 98 Rx
Trinh - 117 10#
Nino - 110 10#
Joseph - 75 Rx
Santhi - 90 10#
Shone - 60 14#
Phoebe - 74 10#
Athanasios - 130 Rx
Cindy - 117 Rx
Hoangdan - 101 10#
Peggy - 121 10#
Atul - 70 Rx
Vipsy - 75 Rx
Brenda H. - 105 12#
Odeh - 70 Rx

8.6.17

Skill: 15 Mins to work up to Heavy Hang Clean


10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Push Jerk (115#/85#)
Toe to Bar

Nik - 12:53 105#
Manish - 11:53 95#
Josh - 9:47 95#
Jewell - 11:41 85#
Amarjit - 9:26 95#
Tom S. - 8:04 Rx
Odeh - 10:19 75#
Simon - 12:38 95#
Sean K. - 8:05 115#
Jenifer - 11:25 75#
Hoangdan - 11:20 75#
Suresh - 9:19 
Haditha - 11:11
Trichy - 10:10
Padroni - 12:56 45#
Katie - 10:26 65#
Lindsay Z. - 9:27 85#
Nick Z. - 9:26 115#
AJ  - Mod
Tierra - Mod
Sree - Mod

OWL
- Snatch w/ Pause
- Front Squats
- Push Jerks

Dom
Vanessa
Joobin
Kim
Orlando
Regina
Carlos
Peggy
Chris D.
Melina
Tom T. 
AJ
Tierra
Marvin
Carmen M. 

7.17.16 Twister

Skill: Deadlifts - 4x10 - Weight by Feel

6 Rounds
9 Weighted Push Ups (45#/25#)
18 Russian Twists
9 Hang Cleans (115#/85#)

Josh - 13:49 95#
Robert Mc. - 17:39 Rx
Justin - 17:58
Jennifer P. - 11:48 55#
Laura - 12:15 75#
Dom - 21:29 95#
Grant - 9:40 Rx
Hoangdan - 15:45 75#
Bob - 15:36 95#
Christian - 10:18 85#
Erin - 15:25 35#
Nita - 10:03 45#
Chris T. - 16:29 Rx

AWL
-[Clean Pull + Squat Clean + Front Squat]
5@ 55-65%, 5@65-75%, 5@75-85%
- Strict Press in Split w/ Hold at top
6x5@40% 1RM Split

Russyl
Joobin
Tom S.
Regina
Adam
Rose

10.3.15 Sheboygan

Skill: Hang Cleans 5,5,5,5,5 @ 70-80%

12 Min AMRAP
10 Burpees
7 Deadlifts (185#/153#)
30 Double Unders

Myo Mayhem 3 - Nov. 7th

Lisa - 185 103#
Alex B. - 235 133#
Manish - 190 115#
Subhi - 16:30 Mod
Jose E> - 78 195#
Lindsay Z. - 249 123#
Tom S. - 165 Rx
Gaylene - 158 133#
Justin C. - 185 Rx
Joobin - 297 Rx
Megan - 263 133#
Jamie J. - 185 65#
Nicole C. - 202 73#
Chris S. - 148 155#
Nita - 185 73#
Jaclyn - Mob
Bob - Mob
Rick - Mob
Tony - Mod
Sean L. - Mod 
Ray - Row

10.28.13 DT

WOD: DT (Mod)

Skill: Muscle Cleans / Box Jumps

3 Rounds for time. (155#/95#)
12 Dead lifts
9 Hang Cleans
6 Push Jerks

Take breaks as needed.  Do not compromise form for the sake of time.  Quality movement working the full range of motion.  Be sure to keep your midline stable as we do all these exercises!

Oscar - 5:50 65#
Jen D. - 9:51 63#
Tara - 6:53 Mod
Ben - 7:55 Rx
Orlando - 6:51 75#
Kenia - 6:15 43#
Danny - 14:37 Rx
Roheet - 8:56 85#
Abby - 8:12 Rx
Corretta - 5:15 63#
BC - 8:47 Rx
Kyle M. - 5:54 115#
Tyler - 8:18 95#
Rich - 4:39 Rx
Jennifer P. - 6:44 38#
Eric Sr. - 11:25 95#
Tim - 8:46 135#
Kaela -  7:48 63#
Lindsay Z. - 3:55 63#
Nick Z. - 8:57 Rx
Fernando D. - 6:05 Rx
Sean O. - 6:55 115#
Bernie - 7:45 Rx
Joe - 6:05 135#
Rich2 - 4:29 Rx
Jaclyn - 5:49 33#
Jordan - 8:10 145#
Angie - 5:10 38#
Patricia - 6:36 25#
Bob - 5:35 55#
Marika - 4:51 48#
Jason G. - 4:46 115#
Heather - 4:54 48#
Brenda - 5:53 48#
Adam H. - 7:14 65#
Tom S. - 9:05 135#
Vanessa - 4:53 53#
Monike - 5:46 48#
Joobin - 7:24 115#
Jason T. - 17:31 Mod
Mike - 6:30 85#
Ronak - 5:00 63#
Jessica - 4:58 Mod
Taylor - 6:49 95#
Subhi - 7:29 65#

10.23.14 Brutus

WOD: Brutus

Skill: Superman Crunches / Sled Push

10-9-8-7-6-5-4-3-2-1
Ring Dips (Shoulder to ring)
Push Ups (X-Fit)
Side Plank, Reach Unders
Hang Cleans (65%BW/50%BW)

Keep the rings real close to the body and "shoot them in your pockets!" 

Rich - 11:33 Rx
Ben - 11:17 145#
Tyler - 13:21 95#
Tara - 11:32 53#
Lindsay Z. - 9:17 73#
Abby - 11:20 83#
Vanessa - 10:56 58#
Jeff - 13:52 115#
Jenn M. - 11:27 63#
OJ - 15:02 65#
Corretta - 15:59 73#
Amy - 15:33 43#
Kyle - 15:45 115#
Roheet - 19:21 65#
Eric Sr. - 23:04 55#
Bernie - 18:15 Rx+
Jennifer P. - 18:36 33#
Danny - 9:29 Rx
Jordan - 12:53 115#
BC - 10:22 (Synergy)
Sean O. - 14:29 Rx
Fernando D. - 11:05 Rx
Angie - 17:44 38#
Patricia - 19:45 25#
Joe - 14:15 125#
Cara - 18:05 43#
Nicole H. - 13:48 73#
Elisa - 17:48 83#
Adam H. - 18:22 65#
Adrienne - 13:40 33#
Yvonne - 14:52 38#
Marika - 13:54 63#
Ronak - 15:17 6#
Jason T. - 18:44 Rx
Taylor - 17:20 65#
Fernando M. - 20:58 105#
Edwin - 17:33 55#

8.25.13 Chip

WOD: Chip

Skill: Overhead Squats - Work up to heavy 3RM.

4 Rounds for time.
10 Hang Clean + Lunge (95#/75#)
10 Burpees over Bar
10 Toes 2 Bar
300m Row

Kyle - 19:11 85#
Heather - 17:48 45#
Fernando D. - 17:13 Rx
Ben - 22:19 Rx
Marika - 20:20 35#
Nick Z. - 22:51 Rx
Lindsay Z. - 16:58 55#

Enjoy the rest of the weekend!

6.25.13 Ashley

WOD: Ashley

Skill: Hang Cleans 4x5.  Adding 10 lbs each set. / Front Squats 2x5

10/9-8-7/6-5-4/3-2-1
Adding 10 lbs. during 9-7, 6-4, 3-1
Hang Cleans (135#/75#)
Front Squats (135#/75#)
Lateral Bar Hops
Russian Twists (16-20#, 10-12#)

Tip of the Day:  Don't exercise on an empty stomach.  Carbohydrates are the preferred fuel for exercise.  Consume a small portioned meal or snack 30-60 Minutes before training.  Try a low fat fruit yogurt, a banana, small bowl of oatmeal, or perhaps a slice of 100% whole grain toast with fruit spread.

Abby - 19:48 Rx
Tyler - 20:36 65#
Kenia - 18:02 33#
Victoria - 16:53 20#
Corina - 23:22 35#
Ronak - 18:14 55#
Jenn - 19:25 Jx
Tom S. - 31:48 135#
Eric Sr. - 16:10 65# (Mod)
Mark - 27:31 Rx
Brenda - 14:08 25#
Mitch - 23:00 105#
Nicole H. - 18:07 65#
Martin - 15:48 95#
Jamie - 13:31 25#
Fernando - 20:04 Rx
Brian N. - 29:15 Rx
Cindy - 9:30 45#
Vanessa Ce. - 13:10 45#
Yvonne - 14:46 Rx
Kaela - 14:48 53#
Tim - 18:34 Rx
Judith - 10:01 35#
Rich - 17:42 Rx
Ben - 17:15 Rx
Jenna - 14:21 Rx
Bob - 13:50 Bx
Rick - 16:28 65#
Cara - 15:05 35#
Justen - 15:10 85#
Nicole D. - 12:41 45#
Jason G. - 01:01 95# (Mod)
Kyle - 24:37 115#
Vanessa Ch. - 14:29 43#
Emily - 16:40 25#

Way to start the week!

6.15.13 Chelsea

WOD: Chelsea (Mod)

Skill:  Hang Clean / Sledgehammers

20 Minutes.  On the minute, every minute.
2 Hang Cleans (95#/63)
7 Push Ups
10 Sledgehammers (10-16#/8#)

Tip of the Day: You are competing against yourself, not everyone else!  When it comes time to throw down in a WOD, don't feel like you have to do everything Rx'ed.

Abby - 20/20 Rx+
Kenia - 20/20
Ryan - 20/20 Rx
Mitch - 20/20 Rx
Tim - 20/20 Rx
Kaela - 20/20 Rx
Judith - 20/20
Jenna - 20/20 Rx++
Nicole H. - 20/20 Rx
Kyle - 20/20 Rx
Jeff - 19/20 Rx
Lindsay Z. - 20/20 Rx
Rosie - 20/20
Elisa - 19/20 Rx++
Drew - 18/20
Cara - 18/20
Nick Z. - 17/20 Rx
Eric Sr. - 17/20 
Peggy - 19/20
Will - 20/20 Rx+

Hope everyone enjoyed the weekend!