8.2.15 Pinhead

WOD: Pinhead

Skill: Front Squat 8,8,8,8,8

21 - 15 - 9 - 15 - 21
KB Lunges (24kg/16kg)
Sledgehammer
Push Ups

Amy S. - 14:00 8kg
Garrett F. - 12:21 16kg
Chris T. - 14:03 18kg
Gaylene - 13:57 16kg
Jenifer - 14:00 10kg
Richard H. - 14:21 Mod
Jessica - 12:30 8kg
Ian - 10:06 16kg
Sergio - 11:44 16kg
Vanessa - 19:59 Rx
Delilah - 12:39 12kg
Chris D. - 11:34 8kg
Manish - 14:06 12kg 
Nita - 11:34 8kg

11.19.14 Top Gun

WOD: Top Gun

Skill: Strict Press 5x8

14 Min AMRAP
20 KB Slashers
20 KB Lunges
20 KB Push Press
20 American KB Swings

Squeeze your butt and tighten your abs during the strict press, do not lean back to finish the rep!

Danielle - 243 Reps 12kg
Chris S. - 200 14kg
Nicole C. - 220 8kg
Jen D. - 260 12kg
Joey - "A Lot" 20kg
Becca - 247 12kg
Brenda D. - 240 10kg
Eddie - 276 14kg
Kristine - 258 10kg
Spencer - 280 10kg
Liz - 290 8kg
Eric Sr. - 300 14kg
Brandon - 238 16kg
Mason - 207 16kg
Tyler - 315 10kg

Dennis rowing his 21k

Cole - 273 8kg
Kody - 385 16kg
Anthony - Mod
Steve V. - "295" 16kg
Gerard - 318 12kg
Dennis 1:43:20 21k Row
Marika - 250 10kg
Joobin - Mod
Sean L. - 230 14kg
Jennifer P. - 218 Mod
Joe - Mod
Bob - Mod
Cross - 210 8kg
Karen - 255 8kg
Jason G. - 240 16kg
Ana - 304 10kg
Claudia - 254 8kg
Leslie - 245 12kg
Delilah - 280 8kg
Nicole H. - 285 12kg
Cindy - 275 10kg
Tara - 326 12kg
Ryan - 317 14kg
Lindsay Z. - 280 12kg
Kyle - 205 16kg
Mari - 200 8kg
James - 300 10kg
Carmen - 398 8kg
Tim - Mod
Maira - 26 10kg
Nita - 283 8kg
Jason T. - Mod
Lauren - 325 8kg
Carlos - 327 8kg
Madeline - 268 8kg
Jake - 360 12kg
Irish - 250 8kg
Angie - 320 8kg
Nick B. - Mod
Steve P. - 303 14kg
Jessica - 310 8kg
Subhi - 250 14kg
Santhi - 200 8kg
Adrienne - 292 8kg

9.4.14 Stash

WOD: The Stash

Skill: Muscle Ups 5x5

4 Rounds
30 Double Unders
20 KB Lunges (20kg/12kg)
30 Single Arm Renegade Rows (40#/25#)
20 Wall Balls (20#/14#)

Muscle Up scale are progressions and weighted dips.  Maintain good posture while lunging and passing KB through legs at bottom of lunge.

Nicole H. - 17:47 Rx
Jen D. - 28:52 15#
Vanessa - 18:37 20#
Angelina - 23:02 15#
Cindy - 18:18 20#
Lindsay Z. - 21:20 20#
Grant - 26:07 20#
Teria - 24:47 20#
Jordan K. - 19:51 25#
Justin K. - 20:45 20#
Kody - 16:30 Rx
Jason P. - 18:42 30#
Joey - 18:46 Rx
Adam - 22:36 40#
Mason - 21:17 40#
Tyler B. - 16:05 25# (3)
Angela - 24:13 20#
Jim - 29:15 25#
Jenifer - 12:49 10# (2)
Irish - Mod
Joe - 13:09 Rx
Joobin - 17:15 Rx
Lindsay D. - 15:50 15#
Cara - 20:00 20# (3)
Jason G. - Mob
Karen - 29:40 15#
Allie - 25:00 Rx (3)
Chris T. - 22:12 30#
Jenna - 22:29 Rx
Leslie - 18:51 20#
Crystal - 22:34 20#
Tim - 17:16 Rx
Subhi - 20:17 Rx
Jason T. - Mod
Tony - 19:30 20# (3)
Lauren - 22:39 15#
Kristine - 23:14 25#
Gaylene - 13:00 Mod
Carmen - 17:09 20#
Kaela - 24:43 Rx
Maira - 21:07 20#
Tom S. - 20:00 Rx
Brenda H. - 22:40 20#
Taylor - 19:53 Rx
Tara - 16:41 Mod
Gerard - 18:40 Rx
Delilah - 21:42 20#
Ana - 24:14 20#
Raghu - 20:00 Mod
Samalatha - 19:00 Mod
Fernando M. - 24:52 Rx

2.7.14 TGIF

WOD: TGIF

Skill: Power Cleans 5,5,5,5,5

5 Rounds for time.
20 KB Lunges
15 Double Unders
10 Bar Rows

Maintain good posture with the KB Lunges.  Stay dry and have a great weekend!  Good work this week!

Abby - 8:55 12kg
OJ - 9:25 14kg
Orlando - 12:20 16kg
Regina - 13:40 10kg
Osh - 14:07 10kg
Nicole - 9:00 12kg
Craig - 11:50 12kg
Nick Z. - 13:25 14kg
Lindsay Z. - 9:42 12kg
Chase - 8:58 12kg
Jessica He. - 10:42 10kg
Joobin - 6:09 16kg
Tom S. - -- Mod
Dennis - 6:25 20kg
Keri - 9:35 12kg
Angela - 10:26 10kg
Angie - 6:48 10kg
Anthony D. - 9:34 10kg
Taylor - 12:02 16kg
Fernando D. - 7:15 24kg
Bentli - 10:40 20kg
Bernie - 11:45 24kg
Bobs - -- Mod
Brandon A. - 11:07 20kg
Brenda - 11:25 10kg
Melissa - 16:42 10kg
Tyler R. - -- Mod
Jen D. - 9:39 12kg
Eddie - 14:20 16kg
Bob - -- Mod
Jason G. - 11:12 20kg
Becca - 10:58 10kg
Jaclyn - 8:38 10kg
Adrienne - 9:32 8kg
Yajaira - 16:47 10kg
Tim - -- Mod
Ram - 11:38 16kg
Leslie - 12:32 12kg
Nick Bre. - -- Mod
Amarjit - 11:06 16kg
Kaela - 11:57 14kg
Robert - 9:40 20kg
Vanessa - 8:08 12kg
Mike R. - 12:56 14kg
Tyler M. - 12:32 18kg
Jessica Hg. - 10:04 10kg

9.21.13 Samson

WOD: Samson

Skill: Landmines 3x7 / Kipping HSPU's 3x5

21 - 15 - 9
HSPU's
Box Dips
Kettle bell Lunges (20kg/12kg)

Tip of the Day: Be sure to maintain shoulder press during resting phase of kipping HSPU.  Not doing so will lead to risking neck injury.

Lindsay Z. - 4:28 12kg
Ben - 8:19 Rx
Tim - 9:02 Rx
Kaela - 7:36 Rx
Jenn - 14:00 Mod
Cindy - 6:02 Rx
Subhi - 10:11 12kg
Jenna - 9:31 Rx
Tara - 8:59 Rx
Fernando M. - 6:05 Rx
Adrienne - 12:18 8kg
Bob - 4:08 12kg
Jaclyn - 4:15 8kg
Danny - 3:49 Rx
Vanessa Ch. - 5:52 12kg
Tyler - 7:23 16kg
Ronak - 4:58 12kg
Monike - 6:05 12kg
Doug - 21:00 10kg
Cross - 12:45 8kg
Mike - 16:56 12kg

9.2.13 Easy Labor

WOD: Easy Labor

Skill: Handstand Practice 5 Mins / KB Swing Practice 5 Mins

21 - 15 - 9
HSPU's
KB Swings (1.5p/1p)
Renegade Rows (30#/15#)
KB Lunges w/hand-off between legs

Tip of the Day: Enjoy the 'Worker's Holiday!"

Chris B. - 8:27 16kg/30#
Kenia - 8:06 10/15
Kyle M. - 7:51 16/30
Oscar - 8:10 10/30
Orlando - 8:57 12/25
OJ - 7:45 14/25
Heather - 6:56 12/15
Fernando M. - 9:28 Rx
Tara - 5:53 16/15
Terri - 8:31 10/10
Danny - 6:24 Rx
Tyler - 10:25 16/30
Ben - 8:36 Rx+
Jessica - 9:10 8/15
Subhi - 9:23 14/20
Edwin - 7:00 12/20
Tim - 7:58 Rx
Helma - 6:36 8/10
Kaela - 8:22 Rx
Jenn - 6:37 16/15
Jenna - 6:25 Rx
Spice - 12:08 20/30
Eric Sr. - 9:56 16/25
Tom S. - 12:53 Rx
Cindy - 6:23 Rx
Vanessa Ce. - 7:15 Rx