3.21.18

3.5.18

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

6.16.17 Fight Gone Array

Skill: (2 Front Squats + Jerk) x 6 @ 75-85% CJ

3 Rounds - Total Reps
1 Min Each Movement
Toe to Bar
Push Press (75#/55#)
Assault Bike Cals
American KB Swings (20kg/12kg)
Rest

Russel - 163
Claudette - 187
Jane - 210
Randy - 204
Laura - 230 Rx
Lisa - 195
Sara - 249
Celena - 230
Carmen C. - 233
Grant - Mod
Katie - 197 
Yesh - 215
Ana - 188 Rx
Maira - 183
Emma - 222
Gina - 190
Jeron - 183
Jose - 212
Lauren - Mod
Jordan - 228
Lay - 155
Tom S. - 199 Rx
Vanessa V. - 175
AJ - 222 Rx
Tom T. - 223 Rx
Darlene - 174
Katelyn - 150
Gabby - 152
Dom - 210
Sean K. - 184
Nita - 210
Adrienne - 179
Shruti - 176
Eric Sr. - Mod
Alex - 197
Bernie - Mod
Gaylene - 236
Marika - 218
Tara - Mod
Karen W. - 174
Brenda D. - 186 Rx
Ryan L. - 193 Rx
Jason G. - 208 Rx
Jewell - 206 Rx
Angelo - 220 Rx
Matt T. - 193
Suzanne - 179
Yen - 152
Robert P. - 215
Ivo - 215
Nino - 189
Joseph - 158
Tierra - 175
Chris T. - 166
Kim - Mod
Simon -172
Lindsay Z. - 220

AWL
- Snatch 1 RM
- Clean & Jerk 1 RM
- Back Squat

Melina
Odeh 
Natasha
Regina
Irish 

6.2.17 Starlin

Skill: (2 Front Squats + 1 Jerk) - 70-85% of your C&J

21 - 15 - 9
HSPU's
DB Thrusters (40#/25#)

Barrie - 6:49 10#
Alex - 10:00 20#
Ana - 10:26 25#
Travis - 10:37 35#
Nik - 9:53 30#
Katie - 9:46 20#
Quang - 6:33 Rx
Manish - 11:23 30#
Grant - Mod
Sara - 53 Rx
Jake - 86 40#
Carmen C. - 11:26
Maira - 8:56 20#
Suzanne - 9:57 20#
Matt T. - 11:37 30#
Robert Mu. - 11:20 40#
Lay - 7:30 15#
Vanessa V. - 6:27 20#
Russel - 8:44 20#
AJ - 11:52 Rx
Simon - 7:30 30#
Katelyn - 8:20 15#
Gabby - 9:12 25#
Regina - 9:11 25#
Tara - Mod
Chris Se. - 8:34 25##
Roheet - Mod
Megan K. - Mod
Karen W. - 6:23 10#
Brenda D. - 6:57 10#
David T. - mod
Joe - Mod
Gina - 7:43 15#
Emma - 8:08 15#
Angelo - Mod
Rohan - Mod
Shanon - 8:40 Mod
Ryan C. - 10:31 35#
Jordan - 9:50 Mod
Robert P. - Mod
Kristine - Mod
Gaylene - 9:39 Mod
Penelope - 6:19 25#
Karthik - 8:08 
Sri - 7:18 10#
Subhi - 8:00 30#
Lisa - 5:38 15#
Hoangdan - 6:39 15#
Trinh - 4:50 15#
Nick B. - 8:54 Rx
Athanasios - 9:18 30#
Shruti - 7:26 15#
Yen - 5:32 15#
Natasha - 10:23 25#
Stephanie V. - 8:40 20#

AWL
- Snatch
- 1.25 Front Squats
- Strict High Pull

Tierra
AJ
Irish
Joobin
Tom S.
Laura
Orlando
Regina 

2.12.16 Grace

Skill: Snatch Balance - 6x3 @ 75-85% of 1RM Snatch

For time.
30 Clean & Jerks (135#/95#)

Compare to: 3.6.14 , 12.26.13

Winston - 5:33 115#
Justin - 4:27 95#
Jesse - 5:24 Mod
Joobin - 4:03 Rx
Ray - 4:20 95#
Abby - 2:51 75#
Subhi - 6:24 105#
Daniel - 5:03 75#
Lauren - 7:17 Rx
Regina - 6:17 Rx
Orlando - 5:51 Rx
Roheet - 7:40 95#
Courtney - 5:40 55#
Tom T. - 5:48 115#
Ana - 6:37 85#
Carmen - 8:20 Rx
CJ - 2:51 Rx
Tom S. - 3:00 Rx
Eric Sr. - Mod
Charles - 3:44 65#
Nicole C. - 3:33 45#
Chris S. - 6:08 115#
Alex - 4:52 75#
Brenda D. - 6:54 Rx
Mason - 4:59 Rx
Ryan L. - 6:37 135#
Kristine - 6:48 85#
Joe - 2:28 Rx
Gaylene - 5:16 75#
Jenifer - 5:38 75#
Freddy - 6:01 95#
Jenna - 4:54 Randy
Lori - 5:49 55#
Chris T. - 4:30 Rx
Luis - 5:53 65#
Steven V. - 15:20 Rx
Karen - Mod
AWL
Full Snatch - 10x60%
Push Press - 5x5 with hold at top each rep
1.25 Front Squats - 4x4 @ 90-100% 1RM Clean
Back Squats - 20 @ 55%

Nick B.
Vana
Ram
Ernie
Billiam
Tim

 

2.2.16 OLY

Skill: Row 2000m for time.

9 Min AMRAP
2 Squat Cleans (135#/95#)
2 Jerks
2 Full Snatches


2k Row:
CJ - 7:05.1
Mason - 7:22.5
Joe - 7:30.7
Andres - 7:46.8
Tom S. - 7:50.8

Jenna - 8:13.6
Shanon - 8:29.9
Tara - 8:32.3
Lisa - 8:34.4
Brenda D. - 8:50.0

WOD:

Carmen - 48 55
Orlando - 54 65#
Regina - 42 65#
Adam - 41 95#
Sergio - 43 85#
Vanessa - 52 55#
Jesse - 150 Mod
Winston - 48 65#
Daniel - 36 65#
Simon - 36 65#
Shanon - 48 85#
Courtney - 60 35#
Tom S. - 54 115#
Nicole L. - 24 35#
Robert - 46 95#
Ray - 61 75#
Mason - 56 95#
Joe - 49 Rx
Jason G. - 40 95#
Jenna - Mod
Bob - Mod
Brenda D. - Mod
Lauren - Mod
Cindy - Mod
Alex - Mod
Lisa - Mod
Jenifer - 60 55#
Andres - 38 95#
Gaylene - 42 35#
Vince - 47 75#
Nick B. - Mod
Jose - 40 115#
Martin - 48 85#
Luis - 44 65#
Chris T. - 43 115#
CJ - 34 Rx
Trinh - 46 55#
Yajaira - 46 55#
Brenda H. - 40 55#
Tom T. - 61 95#
Tara - Mod
Stephanie V. - 60 55#
Melina - Mod
Tyler - 36 65#
Ram - 29 Rx
Subhi - 40 95#
Jamie - Mod
Karen - 48 35#
Amelia - 60 35#
Cristina - 40 75#
Hoangdan - 44 55#
Kristine - Mod
Ian - 41 85#
Jessica - 41 55#
Charles - 36 65#
Ryan L. - Mod

Endurance:
Run 1 Mile
4 Rounds: Run 200m, 50 Air Squats, 75 Jump Rope (1 Min Rest between rounds)

Carmen

9.17.14 Lucky #13

WOD: Lucky #13

Skill: Jerk 6,6 (70%1RM) 3,3,3 (80%) 2,2,2 (90%) 1,1,1 (100+%)

For Time.
1 Clean (145#/123#) - 12 HSPU's
2 Cleans - 11 HSPU's
3 Cleans - 10 HSPU's
4 Cleans - 9 HSPU's
5 Cleans - 8 HSPU's
6 Cleans - 7 HSPU's
7 Cleans - 6 HSPU's
8 Cleans - 5 HSPU's
9 Cleans - 4 HSPU's
10 Cleans - 3 HSPU's
11 Cleans - 2 HSPU's
12 Cleans - 1 HSPU

30 Min Time Cap. Scale a clean weight that you can touch and go for more than 3 reps.

While performing the jerk be very conscious of your head position.  We don't want our head to shoot too far forward as we press the bar overhead.  Doing this can cause a drift forward and off of your center of gravity.  Think of an imaginary wall in front of your face and stay as straight up and down as possible during the load and finish.

Chris S. - 23:54 65#
Nicole C. - 19:46 43#
Cindy - 27:40 78#
Fernando D. - 22:32 Rx
Vanessa - 34:13 83#
Kristine - 21:04 63#
Jen D. - 27:57 83#
Gaylene - 17:00 Mod
Grant - 22:50 73#
Ronak - 22:17 63#
Eric Sr. - 39:40 95#
Teria - 20:43 53#
Mason - 25:23 115#
Brandon S. - 17:31 85# (Mod)
Regina - 21:00 63#
Anthony - Mod
Joe - 24:15 Rx
Sean L. - 27:02 125#
Karen - 27:38 63#
Adrienne - 22:30 55#
Joobin - 24:56 Rx
Gerard - 28:30 Rx
Jenifer - 19:30 63# (10)
Steve P. - 25:50 105#
Becca - 21:44 Mod
Crystal - 24:34 63#
Leslie - 23:55 93#
Amarjit - 18:12 115#
Ram - 23:16 115#
Yajaira - Mod
Lindsay D. - 23:15 53#
Lindsay Z. - 22:04 73#
Tim - Mod
Jason P. - 27:50 115#
Subhi - 28:02 115#
Tara - 39:36 103#
Jason T. - Mod
Kody - 39:25 Rx
Carmen - 14:17 53#
Ana - 18:57 83#
Maria R. - 23:46 53#
Jessica Hg. - 15:53 35#
Raghu - 20:00 20#
Suma - 20:00 14#
Nick B. - 20:08 Rx
Igdalia - 20:26 53#

4.16.14 Tabata Something Else

WOD: Tabata Something Else

Skill: Jerk Complex - 2 Push, 2 Split x 8

4 minutes each movement - 20 secs on/10secs off
Pull Ups
Push Ups
Sit Ups
Air Squats

Stretch and mobilize!  Work on the hips and ankles.

Compare to 1.29.14

Joe A. - 999 Reps
Abby- 281
Jen D. - 276
Tara - 314
Joobin - 307
Kody - 331
Taylor - 200
Vanessa Ch. - 324
Becca - 289
Melissa - 291
Kenia - 290
Ana - 287
Angela - 305
Denim - 999
Eric Sr. - 280
Jesse - 270
Lise - 197
Rich E. - 337
Charise - 324
Kristine - 321
Mike T. - 320
Miguel - 341
Tyler R. - -- Mod
Anthony - -- Mod
Tom S. - 328
Joe - 362
Dennis - -- Mod
Jaclyn - 350
Bob - -- Mod
Jovany - 242
Guillaume - SPT
Patrick - 999
Danielle - 284
Nicole - 326
Alex - 287
Chase - 386
Martin - 246
Carmen - 365
Brenda H. - 319
Subhi - 275
Clay - 310
Jacqueline - 317
Ronak - 315
Nick Z. - 285
Lindsay Z. - 371
Merlina - 300
Fernando M. - 297
Amarjit - 315

5.28.13 Kelley

WOD: The Kelley (Mod)

Skill:  Push Jerk ladder to 1RM / Max Sit Ups Unbroken

3 Rounds for time
1 Lap Outside
30 Box Jumps (24"/18")
30 Bar Thrusters (45#/35#)

Tip of the Day: Attempt to continually increase range of motion in all your lifts.  This will open up more usable muscle and improve your max lifts.

Tim - 185#/210 SU/14:28 Rx
Kaela - 73#/320 SU/ 16:51 Rx
Abby - 103#/53 SU/ 14:40 Rx
Rich - 245#/250 SU/ 15:49 Rx
Bryce - --/64 SU/ 14:37 
Kenia - 60#/30 SU/ 16:07
Jenna - 135#/ 501 SU
Ronak - 80#/ 708 SU
Mark - 185#/ 304 SU/ 9:17
Fernando - 215#/506 SU
Nicole H.- 83#/ 150 SU/ 16:30 Rx
Nick - 255#/ 54 SU/ 17:12 Rx
Lindsay Z. - 70#/ 740 SU
Stephanie - 88#/315 SU/13:36
Lindsay D. - 70#/204 SU/16:40
Jones - 15#/316 SU/ 15:58 Rx
Tom D. - 185#/ 301 SU/ 13:32 Rx
Tom S. - 175#/ 122 SU/ 14:52 Rx
Jeff - 110#/117 SU/17:47
Victoria - 15:08
Nicole D. - 11:27
Justen - 13:17 Rx
Amy - 15:06
Vanessa Ce. - 15#/ 286 SU/ 11:52
Cindy - 15#/ 301 SU/ 11:42
Jenn - 103#/ 151 SU

Great job with the Push Jerks!

4.25.13 Nanny

WOD: The Nanny

Skills:  Clean & Jerk

15 Min AMRAP
4 Clean & Jerk
15 Crunches
50 Jumprope

Tip of the Day:  Go at your own pace!  Find your own intensity. Start light, build your foundation of strength and range of motion.  Worry not about others in the class as they are likely at different levels of fitness.  Find what works for you and increase your own output!

Rich - 7 Rounds @ 165# + 15 JR (547 Reps)
Lindsay Z. - 9 Rounds @ 55# + 4 C&J (625 Reps)
Jeff - 7 Rounds @ 35# (483 Reps)
Fernando - 12 Rounds @ 75# + 2 Crunches (834 Reps)
Jason - 12 Rounds @ 45# + 4 C&J (832 Reps)
Kyle M. - 6 Rounds @ 135# (414 Reps)
Brian N. - 8 Rounds @ 115# (552 Reps)
Sean L. - 8 Rounds @ 75# + 4 C&J (536 Reps)
Tom'D. - 11 Rounds @ 115# + 13 Crunches (778 Reps)
Ronak - 11 Rounds @ 35# + 4 C&J (763 Reps)
Nicole - 11 Rounds @ 35# + 14 Crunches (777 Reps)
Brian P. - 10 Rounds @ 45# + 4 C&J (694 Reps)
Lindsay D. - 8 Rounds @ 25# + 15 Crunches (571 Reps)
Sean O. - 12 Rounds @ 85# + 15 Crunches (847 Reps)
Kaela - 8 Rounds @ 15# + 10 Crunches (566 Reps)
Tim - 10 Rounds @ 65# + 11 JR (720 Reps)
Kyle P. - 9 Rounds @ 65# + 11 Crunches (636 Reps)

Great work with the clean & jerk today!  Thank you to Kaela, Tim, and Kyle P. for coming in, you guys killed the WOD for first timers!