6.26.19

4.8.19

8.20.18

1.15.17 Hundo

A.) Assault Bike - :30 secs on / :30 secs off for 10 Mins

B.) Jump Rope - 2 Min AMRAP x 3


C.) 100 Sit Ups for time


Jewell - 4:58
Jessica H. - 7:01
Karen W. - 3:48
Kyle B. - 6:01
Kevin - 3:20
Mike - 5:10
Nita - 4:58
Manish - 6:03
Hoangdan - 5:33
Vanessa - 3:18
Chris D. - 4:55
Carmen M. - 5:11
Marvin - 5:57
Shanon - 3:13
Bianca - 5:00

AWL
- Snatch Push Press - 4x5 @ 70-80%
- Snatch Balance - 5x2 @ 80-90%
- Clean Pull - 7x3 @ 90-100%
- Back Squat - 4x6 @70%

Robert Mc. 
Joobin
Kim
Bernie
Ernie
Chris T. 
AJ
Teirra

3.30.15 W.I.T. 2

WOD: W.I.T. 2

Skill: Power Cleans 8,8,8,8,8 (Touch & Go)

15 Min EMOM
4 Mins of 20 Push Ups/min
5 Mins of 10 Thrusters (65#/45#)/min
6 Mins of 100 Single Unders/min

Focus: Cycling the barbell.  Efficiency throughout the entire movement.  Smooth transitions.  Quality push ups, work on tight mid-line stabilization so that the hips and shoulders rise at the same time.


John - XOO 45#
Carmen - XXO 43#
Jesse - XOO 33#
Adam - 18:55 15.5
Orlando - XXO 45#
Regina - XXO 43#
Leslie - -X- 43#
Kaela - OXO 33#
Teria - XXX 33#
Eric Sr. - OOO Mod
Melina - XOO 25#
Tom T. - XXX 45#
Ryan - XOO Rx
Eric G. - OOO 45#
Heather - XXX 15#
Andres - OXO 45#
Tara - XXX Rx
Mason - XOX Rx
Joe - XXO Rx
Tim - XXX Rx
Brenda D. - XXX Mod
Becca - XXX Rx
Jason G. - OXX Rx
Maira - XOX 43#
Cindy - XXX Rx
Brenda H. - XXX 43#
Claudia - XXX 33#
Jacque - XXX Rx
Christina - OXX 15#
Adrienne - XXX 33#
Nicole H. - XXX 35#
Trinh - OXO 15#
Chase - XXX 45#
Chris T. - OOO Rx
Mari - XXX 33#
Kyle - XXX Rx
Jason T. - Mod
Irish - OXO Rx
Gaylene - OXX 43#
Bethanie - OXX 33#
Subhi - XXO Mod
Marika - OXX 33#
Ray - XXO 45#
Ram - XXX 50#
Nick Z. - OXO Rx
Lindsay Z. - XXX 43#
Jen D. - XXO 38#
Tony - XOO 45#
Robert - OOO 45#
Danielle - XXX Rx
Ana - OXX Rx
Jessica - OOX 33#
Ian - OOX 45#

8.13.12 7M

WOD: 7M

Skill: Back Squats 3-3-3-2-2 85% / Power Clean 3-3-3 85% / Bent Over Row 3-3-3 90%

7 Minutes of Jump Rope
30 Secs On / 30 Secs Off

Tip of the Day: When performing back squats focus on driving the knees outward during your descending phase.  This will prevent your knees from buckling inward and improve your pushing position out of 'the hole' on your way up.

Name - Squat / Clean
Rich - 315 / 235
Danny - 270 / 185
Lindsay Z. - 103 / 83
Fernando M. - 275 / 65
Ben - 225 / 205
Corretta - 143 / 73
Spice - 275 / 135
Vanessa Ch. - 85 /63
Chris M. - 75 / 55
Nick M. - 75 / 55
Chris B. - 155 / 115
Tara - 115 / 83
Adam D. - 225 / 95
Brandon - 225 / 155
Heather - 108 / 63
Fernando D. - 275 / 175
Sean O. - 225 / --
Tom D. - 225 / 165
Travis - 195 / 135
Joe - 265 / 105
Tom S. - 255 / 165
Merrissa - 35 / 25
Nicole H. - 143 / 93
Stephanie - 123 / --
Mark - 280 / 195
Mitch - 105 / 145
Tim - 245 / 185
Cara - 98 / 63
Cindy - 133 / 73
Yvonne - 143 / 83
Vanessa Ce. - 148 / 78
Rick - 210 / 95
Jason G. - 225 / 175
Kaela - 133 / 98
Emily - 55 / 45
Marika - 55 / 55
Ronak - 123 / 63
Jamie - 100 / 45
Tyler - 195 / 105
Kyle - 205 / 155
Jessica - 125 / --
Sharon - 133 / 83

Excellent job today with the strength day!

3.19.13 Sumo Style

WOD: Sumo Style

Static Stretch
Active Stretch

3 Rounds for time
20 Sumo Dead lift High Pulls
100 Jump rope
20 Suitcases (Hands to Toes)
1 Min/20 Ft. Handstand Hold/Walk
30 Triceps Plank Up Downs

Warm Down

Richard - 25:23
Fernando - 18:27
Sean - 19:49
Lindsay - 20:22
Nick - 31:33
Greg - 31:43
Elisa - 23:52
Danielle - 28:43

Nice job tonight everyone!  See you tomorrow!

3.16.13 Ringer

WOD: The Ringer

Two Rounds for time...
2 Laps
20 Ring Rows (using 1 ring)
30 Med. Ball Over the Shoulder
40 Spider Crawls
100 Ladders (2 in/2 out)
150 Jump rope
100 Mtn Climbers
40 Sec. Bar Hang
30 Side Plank Hip Raises
20 Plyo Box Dips
2 Laps    

Fernando - 24.40
Stephanie - 28.33
Nicole - 26.59
Cara - 32.44
Adam - 27.47


Great work today!  We had Nick and Taylor work on snatch and clean technique during our Open Gym time starting at 11:00am.  Last night we had Greg, Al, and a few others in for some extra work on a Friday night.  Keep it up and get a little better each day.