11.14.18 Karabel

Compare to: 4.15.17

4.15.17 Karabel

Skill: Bar Row x 100

10 Rounds
3 Snatches (135#/95#)
15 Wall Balls

Compare to: 7.14.14

Brianna - TC
Dylan - TC
Madison - TC
Penelope - TC
Ryan N. - TC
Zoe - TC
Megan K. - Mod
Jenifer - 16:07
Hoangdan - 15:25
Kristine - 18:05
Lise - 17:03
Josh - 165
Adrienne - 18:35
Odeh - 18:46
Robert Mc. - 19:26
Jennifer Mc. - 91
Subhi - 13:08
Nik - 19:48
Anthony A. - 18:52
Jewell - 16:14
Dom - 19:30
Shanon - Mod
Yen - 20:00
Christian - 19:30
Miguel - 19:20
Megan L. - 19:04
Grant - Mod
Shruti - 16:42
Ryan L.- 17:46
Rose - 14:20
Chris D. - 19:40
Bernie - Mod
Kim - Mod

7.14.14 Karabel

WOD: Karabel

Skill: Snatch Balance 6,6,6,6,6

10 Rounds for time.
3 Power Snatch (135#/95#)
15 Wall Balls (20#/14#)

Snatch Balances should focus on speed and positioning, not necessarily heavy weight.  Pick a weight for the WOD that will allow you to maintain quality snatches throughout the workout.  Avoid the press or muscle snatch!

Compare to 3.1.14 , 6.11.13 , 4.18.13

Vanessa - 21:57 53#
Michael C. - 16:17 35#
Joey - 16:02 Rx
Gaylene - 19:49 Rx
Abby - 28:18 83#
Kristine - 13:40 Mod
Osh - 17:34 45#
Adrienne - 13:40 Mod
Teria - 15:15 35#
Eric Sr. - 17:10 Mod
Carla - 15:55 25# (7)
Mason - 19:06 95#
Megan - 14:35 Mod
Kris - SPT
Becca - 24:28 53#
Jaclyn - 21:32 73#
Jason P. - 10:57 115#
Anthony - Mod
Dennis - Mod
Joe G. - 14:49 Rx
Joobin - 18:39 115#
Nicole - 13:23 63#
Karen - 26:00 35#
Jason G. - 18:26 Rx
Corretta - 26:52 63#
Bob - 16:45 Mod
Jordan - 22:55 Rx
Brenda D. - 21:42 63#
Cara - 23:16 38#
Sara - 17:02 58#
Elisa - 21:52 83#
Danielle - 20:59 83#
Carmen - 17:10 Mod
Chase - 17:36 95#
Alex - 20:24 85#
Mark - 21:03 Rx
Natalie - 16:44 48#
Jenna - 20:25 Rx
Ronak - 25:44 43#
Kody - 24:57 115#
Cindy - 19:40 25#
Tyler M. - 19:33 95#
Rich E. - 18:20 85#
Jen D. - 29:07 53#
Chris - 16:34 115#
Tim - 22:54 105#
Nick Bre. - 16:04 115#
Jason T. - Mod
Eddie - 28:17 Rx
Irish - 22:21 53#
Maria R. - 18:05 25# (7)
Angelina - 18:05 15# (7)
Jessica Hg. - 16:39 25#
Igdalia - 22:30 25#
Ana - 24:03 63#
Taylor - 20:34 115#
Tara - 26:38 83#
Ram - 15:39 85#
Kaela - 23:58 83#
Subhi - 18:20 85#
Mike T. - 19:41 85#

3.1.14 Karabel

WOD: Karabel

Skill: Handstand Walking

7RFT
3 Power Snatches (135#/73#)
15 Wall Ball (20#/14#)

Remain under tension as you pull yourself into the squat of the wall ball.  If we drop to the bottom without a tight core we will be more at risk for injuring your knees or low back.

Compare to : 4.18.13 & 6.11.13

Roheet - 14:46 65#
Courtney - 13:26 15#
Subhi - 11:22 75#
Chase - 12:03 65#
Ram - 11:33 65#
Kaela - 13:26 Rx
Tyler R. - -- Mod
Delilah - 15:41 43#
Vanessa - 13;30 53#
Yvonne - 15:48 53#
Arun - 8:38 Mod
Rich E. - 7:13 65#
Tyler M. - -- Mod
Tim - 213 Reps 14.1
Tom S. - 135 Reps 14.1
Jason G. - 170 Reps 14.1
Nick Bre. - 308 Reps 14.1
Nicole - 214 Reps 14.1
Danielle - 120 Reps 14.1
Jaclyn - -- Mod
Jennifer P. - -- Mod
Cara - -- Mod
Anthony - -- Mod
Dennis - -- Mod

6.11.13 Karabel

WOD: The Karabel (Mod)

Skill:  Power Snatch / Renegade Row

10 Rounds for time.

6 Snatches (115#/65#)
16 Renegade Rows (20-30#/5-20#)

Post WOD (Optional) - 100 Double Unders

Tip of the Day: Don't cherry pick your WOD's or days.  Come in and challenge your weaknesses!

Vanessa Ce. (HBD!) - 13:56
Tom S. - 23:34
Abby - 19:57 Rx
Bryce 14:22 (Mod)
Vanessa Ch. - 14:15
Sergio - 13:48
Nicole H. - 13:12
Kenia - 14:20
Jake - 14:30
Angie - 9:47
Monike - 12:56
Jason P. - 13:09 (8Rds)
Miles - 13:06
Jenna - 11:57 Rx
Fernando - 11:49
Austin - 12:29
Mark - 29:52
Roheet - 19:04 (Mod)
Brian - 17:18
Jessyka - 11:47
Judith - 10:40
Brian P. - 14:09
Tom D. - 13:39
Jones - 13:43
Sean L. - 15:02
Lindsay Z. - 9:46
Cara - 14:34
Mitch - 14:19
Rozie - 13:32
Travis - 16:59
Ronak - 9:45
Cindy - 8:53
Stephanie - 13:35
Elisa - 10:05 Rx
Amy - 10:57
Victoria - 10:53
Yvonne - 13:04
Jeff - 12:42
Kyle - 14:55
Nicole D. - 12:02
Jason G. - 16:17 Rx
Justen - 14:09
Nick B. - 16:14

Nice job!

4.18.13 Karabel

WOD: Karabel

Skill: 10x4 OH Squats, 20 Power Snatches

10 Rounds for time
3 Snatches (135#/65#)
15 Wall Balls (20-16#, 10-12#)

Tip of the Day: It is recommended that 10-35% of your daily calories come from protein.  For women aged 19-40 the recommended dietary allowance is 46 grams and for men aged 19-40 the recommended dietary allowance is 56 grams of protein.

Abby - 17:48
Lindsay Z. - 17:29
Rich - 20:55 Rx
Cara - 23:11
Jason - 15:32
Brock - 13:56
Fernando - 13:28
Ronak - 14:58
Brian P. - 15:43
Greg - 17:24
Sean L. - 15:32
Tom'D - 12:39
Sean O. - 13:15
Amy - 17:49
Elisa - 16:15
Nick - 16:04