WOD: Finish Line
Skill: KB High Pulls
3 Rounds for time.
24 Alternating Single Arm KB Swings (20kg/12kg)
13 Box Jumps (30"/24")
10 X-Fit Push Ups
2 Liners
Vanessa - 10:33 Rx
Abby - 11:11 Rx
Rich V. - 12:38 Rx
Kody - 9:00 Rx
Maira - 10:02 Rx
Kenia - 9:57 20"
Jessica He. - 10:33 18"
Regina - 10:20 18"
Orlando - 10:33 20"
Mike R. - 10:27 24"
Mike T. - 9:06 24"
Corretta - 10:37 Rx
Jenifer - 11:45 18"
Eric Sr. - 12:54 18"
Fernando D. - 256 Reps 14.1
Tom D. - 225 Reps 14.1
Dennis - 180 Reps 14.1
Guillaume - 8:42 10kg
Eddie - 14:42 20kg
Joe - 218 Reps 14.1
Jen D. - 10:25 12kg
Tyler R. - 10:46 20kg
Melissa - 10:27 8kg
Jaclyn - 10:35 12kg
Brenda - 9:23 12kg
Patricia - 10:48 10kg
David D. - 375 Reps (Heather Rx)
Adrienne - 10:15 12kg
Jennifer P. - 10:03 8kg
Tyler M .- 14:22 Rx
Ana - 9:56 12kg
Nicole - 8:31 20"
Ruben - 8:34 14kg
Robert - 10:57 20kg
Lindsay Z. - 7:42 20"
Nick Z. - 13:49 Rx
Yvonne - 10:56 12kg
Natalie - 10:40 8kg
Maria - 11:24 10kg
Ram - 11:03 14kg
Amarjit - 12:14 16kg
Leslie - 10:14 12kg
Subhi - 12:55 24"
Jessica Hg. - 9:43 10kg
WOD: Breakdown
Skill: Pistol Squats / Split Jerks
4 Rounds for time.
20 Knee to Elbow
30 KB Single Arm High Pulls (20kg/12kg)
10 Split Jerks (95#/73#)
Use a good "dip and drive" to get the bar moving vertically during the split. As the bar is traveling upward, push your self underneath the bar with speed to compete the jerk. Land nice and balanced with flex in the back knee and on the ball of the back foot.
Regina - 16:10 35#
Orlando - 17:56 75#
Oscar - 15:43 65#
Mark N. - 16:00 Rx
Tyler M. - 19:09 65#
Fernando D. - 16:03 Rx
Ben - 16:11 Rx
Jenifer - 13:43 Mod
Leah - 14:17 (4) Mod
Kenia - 22:06 33#
OJ - 22:45 65#
Rich V. - 20:52 Rx
Amy - 21:42 20#
Victoria - 20:55 15#
Corretta - 21:58 63#
Tom S. - 19:21 Rx
Mike T. - 16:47 75#
Taylor - 20:39 65#
Connor - 19:32 65#
Eric Sr. - 16:20 65#
Danny - 12:32 Rx
Tyler R. - -- Mod
Jason T. - -- Mod
Kathryn - 13:07 53#
Bobs - 20:50 65#
Anthony - -- Mod
Dennis - 11:36 Mod
Jason G. - 17:53 95#
Joe - 11:24 Rx
David B. - 15:22 Rx
Sean O. - 16:57 Rx
Cara - 13:31 25#
Nicole - 14:46 63#
Mike R. - 17:52 45#
Greyson - 5:25 25#
Cross - 6:42 15#
Jaclyn - 10:36 Mod
Jennifer P. - 11:19 Mod
Angie - 11:59 33#
Patricia - 13:06 15#
Vanessa - 16:36 58#
Delilah - 17:10 25#
Bryce - 20:45 65#
Stephanie - 10:27 Mod
Becca - 14:19 43#
Ana - 16:41 33#
Justyn - 11:15 (3) 35#
Charise - 11:12 33#
Rich E. - 11:05 45#
Kelli - 11:38 Mod
Robert - 16:30 65#
Eddie - 23:42 Rx
Adrienne - 13:06 35#
Brenda - 13:21 43#
Subhi - 21:47 95#
Joobin - 13:49 95#
Tim - 19:03 95#
David V. - 13:27 (3) 15#
Monike - 15:58 43#
Alexa - 13:29 (3) 20#
Lindsay Z. - 11:07 63#
Nick Z. - 17:15 95#
Roheet - 17:39 85#
Jessica - 11:36 33#
Amarjit - 14:52 65#
WOD: Departure
Skill: 1 Legged RDL / Planks
30 - 20 - 10
Wall Ball (20#/12#)
KB High Pulls (28kg/16kg)
Toe 2 Ring
Help out the community by bringing in any non-perishable canned or packaged food for our Holiday food drive. We only have a few more days left! Also a reminder for those that signed up that we are having a squat clinic at 12:30pm.
Abby - 11:06 12#
Ben - 13:!3 Rx
Spice - 12:24 16#
Orlando - 15:51 10kg
OJ - 15:23 16kg
Rafael - 24:01 16kg
Victoria - 18:18 8kg
Amy - 19:12 10kg
Ronak - 13:28 16kg
Angela - 14:37 10kg
Tara - 9:10 Rx
Keri - 14:06 Rx
Roheet - 11:50 18kg
Mark B. - 13:52 Rx
Robert - 17:01 20kg
Greyson - 9:50 12#
Tim - 11:47 Rx
Anthony - 11:50 Rx
Dennis - 13:23 Rx
Danny - 9:30 Rx
Joe - 9:45 Rx
Heather - 12:41 12kg
Brenda - 12:53 12kg
Tyler - 13:10 24kg
Jason G. - -- Mod
Mike R. - 22:08 12kg
Sam M. - -- Mod
Vanessa - 14:33 Rx
Delilah - 14:22 8kg
Frankie - 13:02 20kg
Joobin - 10:02 Rx
Jason T. - -- Mod
Bentli - 10:05 20kg
Quan - 19:23 14kg (2rds)
Taylor - 13:58 Rx
Nick Br. - -- Mod
Subhi - 17:25 16kg
Ada - 15:35 8kg
Kaela - 14kg
Tom S. - 18:00 Rx
Jessica - 12:13 Mod
Jenifer - 11:40 8kg
Steve - 11:29 10kg
Amarjit - 10:18 14kg
Fernando M. - 16:47 Rx+32kg
Amir - 11:53 Rx
Mason - 181 16kg
Danny - 228 Rx
Sean P. - 183 2pd
Maira - 316 10kg
