Skill: Run 1 Mile
For time.
25 Cleans (135#/93#)
25 Pendlay Pulls
25 High Pulls
25 Front Squats
Jenna - 9:18 Rx
Jacque - 11:44 Rx
Lisa - 60 73#
Carmen - 11:40 Rx
Regina - 12:09 83#
Tara - 14:45 Rx
Daniel - 9:55 45#
Jesse - 13:19 95#
Lindsay Z. - 10:54 63#
Chase - 12:31 115#
Cody - 11:40 95#
Anthony - 14:24 Rx
Adam - 14:59 Rxish
Bernie - 13:42 Rx
Ernie - 9:26 Rx
Dennis - 12:11 Rx
Ana - 14:33 Rx
Mason - 9:21 Rx
Orlando - 11:30 Rx
Jaclyn - Mod
Bob - Mod
Cindy - 15:15 Rx
Vanessa - 12:38 83#
Yajaira - 14:06 73#
Sean L. - 11:55 Rx
Delilah - 12:16 73#
Andres - 12:20 Rx
Leslie - 13:36 Rx
Lori - 11:06 43#
CJ - 10:34 Rx
Ryan C. - 9 115#
Brenda H. - 13:06 73#
Jamie J. - 8:24 35#
Lauren - 8:36 35#
Ravi - 13:49 105#
Abraham - 13:02 85#
WOD: Hang Over
Skill: Tire Flips or Sled Push or Rope Climbs
4 Rounds of
10 Toes to Ring
8 Thrusters (95#/63#)
10 Burpees
8 High Pulls (95#/63#)
Happy New Year! Get ready for the CrossFit Total on Tuesday, January 6th.
Gaylene - 11:55 65#
Kristine - 12:36 53#
Joe - 7:55Rx
Megan - 8:14 Rx+
Jason T. - Mod
Tim - 12:15 Rx Mod
Steve P. - Mod
Jenifer - Mod
Angie - Mod
Jake - Mod
Stephanie V. - 25:15 Mod
WOD: Countdown
Skill: Bent Over Rows 5x5
Score total Reps.
5 Mins of Push Ups
4 Mins of Single Arm KB High Pulls (20kg/14kg)
3 Mins of Double Unders
2 Mins of Chest to Ring Pull Ups
1 Min Sit Ups
Bri - 215 10kg
Regina - 213 12kg
Orlando - 210 14kg
Leslie - 125 12kg
Danielle - 206 14kg
Brenda D. - 288 Rx
Jessica He. - 307 10kg
Spencer - 245 16kg
Liz - 360 10kg (s)
Kody - 267 Rx
Subhi - 312 Rx
Kristine - 360 10kg (s)
Tom S. - 272 Rx
Anthony - Mod
Brandon - 300 10kg
Amarjit - 269 Mod
Jenifer - 340 14kg (s)
Megan - 477 Rx
Jordan - Mod
Angie - 275 8kg (s)
Patricia - 203 8kg (s)
Gerard - 283 Rx
Cara - 210 10kg (s)
Mason - 364 20kg (s)
Adam - 286 10kg
Taylor - 256 Rx
Tom T. - 282 16kg
Joe - 372 Rx
Bob - Mod
Jake - A Lot Rx
Ryan - 445 20kg (s)
Nicole H. - 346 Rx
Brenda H. - 395 10kg (s)
Delilah - 322 10kg (s)
Vanessa - 356 12kg
Marika - 322 16kg (s)
Lindsay Z. - 201 10kg
Nick Z. - 207 Rx
Cindy - 383 14kg (s)
Claudia - 427 8kg (s)
Gina - 480 12kg (s)
Karen - 386 8kg (s)
Steve V. - 252 Rx
Kyle - 309 16kg
Mari - 397 8kg (s)
Irish - 343 12kg (s)
Travis - 269 18kg
Rick - 273 14kg
Robert - 261 Rx
Maira - 648 12kg (s)
Vinette - -- 10kg
Jen D. - 311Rx
Ronak - 340 12kg
Tara - 300 Rx
Ram - 331 Rx
Nick B. - 334 Rx
Eddie - 292 Rx
Raghu - 192 10kg
Suma - 205 8kg
Jessica Hg. - 269 12kg
Ana - 270 12kg
Stephanie V. - 237 12kg
WOD: Regatta
Skill: Tempo Push Ups (5 Seconds down, 1 Second Up) 5x6
Partner WOD for Time & Reps.
A.) Row 500m - B.) Box Dips
Switch
A.) Row 500m - B.) Med Ball Slams (20#/14#)
Switch
A.) Row 500m - B.) Burpees
Switch
A.) Row 500m - B.) High Pulls (45#/33#)
Team with most reps per minute wins. Go all out.
Regina & Orlando - 21:57 - 354 Reps 16.1
Joobin - 17:01 - 430 Reps 26.3
Eddie - 19:49 - 270 Reps 13.7
Kody - 19:55 - 308 Reps 15.4
Adam & Mason - 20:49 334 Reps 16.1
Joey - 23:09 - 452 Reps 19.7
Shannon & Tom - 20:55 - 404 Reps 19.2
Anthony - Mod
Brenda D. & Lindsay Z. - 22:50 - 388 Reps 16.9
Angie & Jake - Mod
Rice & Ricey - 17:02 - 211 Reps 12.4
Jason G. & Helen - 20:55 - 357 Reps 17.0
Megan - 19:37 Paul Rx (5Rds)
Bob - Mod
Danielle & Jenna - 21:51 - 372 Reps 16.9
Maira & Brenda H. - 22:45 315 - Reps 13.8
Leslie & Cindy - 22:16 - 360 Reps 16.2
Chris T. & Taylor - 19:55 377 Reps 18.9
Jenifer & Ernie - 19:55 - 370 Reps 18.5
Nicole & Jen D. - 20:28 - 478 Reps 23.3
Gaylene & Kristine - 21:20 - 438 Reps 20.4
Carmen & Bri - 20:20 - 471 Reps 21.5
Stephanie V. & Karen - 23:08 - 310 13.5
Ana & Adrienne - 22:54 - 362 Reps 15.7
Raghu & Suma - 26:05 - 254 Reps 9.8
WOD: Zeus
Skill: Kipping Pull Ups or Strict Pull Ups
For time.
30 Wall Balls (20#/14#)
30 Dead lift High Pulls (75#/55#)
30 Box Jumps (24"/20")
30 Push Press (75#/55#)
30 Calorie Row
30 Push Ups
10 Body Weight Back Squats
One Bar. Hit it hard! To maintain tension during the kipping pull up be sure to keep your lower half tight by squeezing your butt and pointing your toes.
Travis - 20:19 Rx 225#
Bri - 19:16 83#
Jen D. - 15:50 53#
Nicole C. - 22:49 43#
Chris S. - 24:06 115#
Eddie - 18:56 Rx 205#
Adrienne - 18:15 63#
Subhi - 17:28 155#
Chris D. - 10:34 Rx 225#
Tom S. - 11:46 Rx 210#
Vanessa - 17:11 Rx 108#
Delilah - 21:10 83#
Helen - 23:34 53#
Will - 14:20 155#
Jessica - 20:10 103#
Nick B. - 13:03 Rx+ 195#
Jason T. - Mod
Mason - 16:12 135#
Kaela - 19:03 103#
Prince - 17:01 45#
Danielle - 16:05 Rx+143#
Jenna - 14:23 Rx+163#
Megan - 11:28 Rx+155#
Anthony - 28:25 Angie
Tim - 13:31 Rx 205#
Kyle - Mod
Nicole H. - 15:23 Rx
Mari - 21:00 83#
Carla - Row
WOD: Viper
Skill: Snatch Balance 5x4
3RFT.
25 RKBS (28kg/16kg)
15 X-Fit Push Ups
25 Hollow Rocks
15 Bar High Pulls (115#/65#)
Hang out in the bottom position of the snatch. This will get us more comfortable at the bottom of the squat in the overhead position. Work good speed!
Regina - 12:25 53#
Orlando - 11:43 85#
Leslie - 11:19 63#
Eric D. - 15:35 65#
Taylor - 14:13 Rx
Kody - 9:35 Rx
Vanessa - 10:37 Rx
Maira - 12:12 Mod
Clay - 13:30 Rx
Adam D. - 10:27 Rx
Kenia - 10:09 14kg
Jessica He. - 11:54 12kg
Eric Sr. - 15:55 95#
Austin - 10:27 95#
Jason R. - 12:15 (2) 95#
Chris - 12:29 45#
Ana - 12:20 53#
Anthony - 16:53 953
Steve V. - -- Mod
Fernando D. - 7:39 Rx
Cara - 17:18 43#
Tom S. - 8:03 Rx
Jordan - -- Mod
OJ - 10:45 85#
Jeron - 11:00 55#
Greyson - SPT
Guillaume - SPT
Jaclyn - 7:12 53#
Ruben - 8:19 95#
Angie - 9:54 48#
Joe - 7:32 Rx
Tyler R. - -- Mod
Jason G. - 8:05 Rx
David B. - 8:05 Rx
Patricia - 13:55 43#
Cross - SPT
Tom D. - 7:15 Rx
Danielle - 10:23 Rx
Robert - 9:44 Rx
Bobs - 10:21 Rx
Brenda D. - 9:20 Rx
Natalie - 9:25 35#
Chase - 12:48 95#
Jenna - 6:58 Rx
Martin - 6:24 65#
Joobin - 9:19 Rx
Jason G. - 6:59 95#
Kaela - 9:31 Rx
Stephani e- 11:24 Mos
Raul - 14:10 45#
Yajaira - 14:50 33#
Subhi - 12:42 85#
Mark B. - 10:27 Rx
Nick Z. - 12:12 Rx
Lindsay Z. - 7:06 Rx
Tyler M. - 14:19 Rx
Spice - 11:04 Mod
Rich E. - 8:16 95#
Jason T. - -- Mod
Nick Bur. - 12:2295#
Ronak - 10:05 43#
Becca - 9:23 43#
Ram - 12:47 65#
Amarjit - 15:09 95#
Fernando M. - 15:28 95#
Taylor - 9:28 Rx
Nick Bre. - -- Mod
WOD: A&B
Skill: Split Jerks 6,6,6,6
5 Min AMRAP
8 X-Fit Push Ups
10 High Pulls (95#/63#)
Rest 2 Mins...
5 Min AMRAP
7 Dead lifts (135#/95#)
7 Burpees over the bar
Not just a drop under the bar, jump the bar off your shoulders vertically. As the bar is in the air use it to press your self down into the bottom of your jerk. Go as fast as you can while staying in control.
Abby - 90 + 62 = 152 (63/95)
Regina - 85 + 49 = 134 (53/73)
Orlando - 90 + 53 = 143 (85/115)
Subhi - 90 + 49 = 139 (85/115)
Kody - 147 + 98 = 245 Rx
Taylor - 98 + 65 = 163 Rx
Adam D. - 98 + 64 = 162 Rx
Ryan - 108 + 56 = 164 (65/115)
Kenia - 139 + 64 = 203 (43/73)
Jessica He. - 108 + 97 = 205 (43/63)
Eric D. - 80 + 42 = 122 (65/95)
Keri - 103 + 52 = 155 (53/95)
Angela - 98 + 52 = 150 (53/95)
Joobin - 144 + 84 = 228 Rx
Kyle M. - 128 + 63 = 191 Rx
Brenda - 72 + 51 = 123 Rx
Melissa - 72 + 60 = 132 (33/53)
Jaclyn - 119 + 80 = 199 (53/83)
Tyler R. - 148 + 77 = 225 Rx
Fernando D. - 152 + 73 = 225 Rx
Greyson - SPT
Guillaume - SPT
OJ - 108 + 59 = 167 (85/115)
Angie - 108 + 49 = 157 Rx
Patricia - 79 + 68 = 147 (43/53)
Joe - 203 + 83 = 286 Rx
Osh - 108 + 79 = 187 (43/63)
Ruben - 144 + 98 = 242 (65/95)
Jason G. - 150 + 62 = 212 Rx
Cara - 90 + 64 = 154 Mod
Bernie - 162 + 66 = 228 Rx
Lindsay D. - 81 + 68 = 149 (33/53)
Becca - 73 + 30 = 103 (53/83)
Jen D. - 108 + 50 = 158 (53/83)
Ram - 96 + 88 = 184 (65/115)
Mark B. - 120 +73 = 193 Rx
Yajaira - 77 + 49 = 126 (38/83)
Adrienne - 108 + 140 = 248 (43/83)
Delilah - 102 + 76 = 178 (43/83)
Rich V. -CF Total
Amarjit - 108 + 52 = 160 (65/115)
Nick Bro. - 87 + 88 = 175 (65/95)
Leslie - 79 + 77 = 156 Rx
Rich E. - 108 + 42 = 150 (75/135)
Tim - CF Total
Steve P. - 108 + 91 = 199 (55/65)
Jenifer - 90 + 84 = 174 Mod
Marika - 108 + 63 = 171 (43/63)
Tasha - 98 + 42 = 140 (38/83)
Jason T. - - Mod
Danielle - 75 + 52 = 127 Rx
Corina - 72 + 56 = 128 Mod
Ronak - 108 + 66 = 174 (43/83)
Jessica Hg. - 98 + 61 = 159 (33/93)
Kaela - 80 + 63 = 143 Rx
Nick Bre. - -- Mod
Bianca - 90 + 58 = 148 (33/83)
WOD: X-Men
Skill: Clean & Jerk 5,5,5,5,5 or work up to 1RM
10 Min AMRAP
6 Dead lift High Pulls (95#/65#)
8 X-Fit Push Ups
10 KB Slashers (16kg/8kg)
Make sure your set up position is set every time before you dead lift. It is extremely difficult to make adjustments mid lift. While doing the C&J's make sure you are set before you jerk, do not rush it!
Spice - 156 Rx
Abby - 198 Rx+
Regina - 102 35#
Orlando - 144 14kg
Mark N. - 163 65#
Jen D. - 180 53#
Lindsay Z. - 242 Rx
Nick Z. - 158 Rx
Vanessa - 197 53#
Tyler - 123 85#
Adam D. - 204 Rx
Eric D. - 146 65#
Austin - 185 Rx
Corretta - 194 Rx
Robert - 168 65#
Jordan - 219 12kg
Kenia - 171 53#
Keri - 154 Rx
Angela - 134 Rx
Fernando D. - 210 Rx
Miles - 179 14kg
Eric Sr. - 104 Mod
Stephanie - 150 53#
Mark B. - 142 95#
Joe - 230 Rx
Brenda - 182 53#
Tom D. - 222 Rx
Megan - 203 43#
David - 196 Rx
Marika - 184 38#
Angie - 96 43#
Patricia - 131 25#
Bernie - -- Rx
Nicole H. - 198 Rx
Drew - 110 85#
Elisa - 222 Rx
Danielle - 174 Rx
Adrienne - 216 33#
Rick - 211 65#
Tom S. - 214 Rx
Ada - 168 20#
Subhi - 127 75#
Yvonne - 216 53#
Joobin - 182 Rx
Jason T. - -- Mod
Ronak - 170 Rx
Nick Br. - 190 Rx
Monike - 195 53#
Taylor - 171 Rx
Cortney - 178 25#
Mike - 181 75#
Congrats to Abby, Lindsay Z., Austin, Tom D., Joe, Nicole H., Tom S., and Elisa for their PR's in the Clean & Jerk. Keep it up guys!
WOD: Carr
Skill: Snatch Balance 4x8
6 Rounds for time.
12 Box Jumps (30"/24")
10 Double Squat Wall Ball (20#/12#)
12 Hanging High Pulls (95#/65#)
10 Knees to Elbow
Tip of the Day: Remember that working out is more like a marathon than a sprint. It takes time and many repetitions to get where you want to go. Do not feel the need to increase weight only to sacrifice form, this only hinders you in the long run. Do the common uncommonly well and see increases in strength.
Ben - 19:39 Rx
Casey - 19:53 12#
Tyler - 21:09 85#
Vanessa - 23:13 48#
Orlando - 26:04 65#
Roheet - 25:33 65#
Chris - 22:46 65#
Adam D. - 19:08 (4.5) 95#
Jenn - 16:13 33#
Corretta - 28:43 53#
Miles - 19:11 Rx
Mark - 26:02 Rx
Tom D. - 20:17 Rx
Sean O. - 22:01 Rx
BC - 25:54 Rx
Jordan - 21:10 85#
Angie - 15:21 (5) 35#
Patricia - 18:18 (4) 20#
Brenda - 22:22 43#
Joe - 20:44 95#
Danny - 19:41 Rx
Cara - 25:15 43#
Jason G. - 24:25 Rx
Heather - 19:16 43#
Marika - 21:08 33#
Nicole H. - 21:08 Rx
Stephanie - 17:50 Mod
Bernie - 21:58 Rx
Bryce - 23:17 45#
Spice - 23:31 85#
Subhi - 27:23 75#
Rick - 23:34 65#
Rosie - 20:48 Mod
Drew - 24:02 75#
Elisa - -- Rx
Danielle - 27:52 Mod
Joobin - 15:47 65#
Ronak - 22:37 43#
Jessica - 31:23 15#
Mike - 19:29 75#
Tom S. - 25:43 Rx
Kaela - 35:59 43#
Tim - 25:54 Rx
Congrats to Cara and Adam on their engagement!!
Adam - 14:59 Rxish
