3.25.19

11.5.14 Paul

WOD: Paul (Mod)

Skill: Snatch Grip Dead lifts 4x10

4 Rounds for time.
50 Double Unders
35 Knees to Elbow
20yd Overhead Walk (185#/123#)

25 Min Time Cap.  Out of the gates you should work in small manageable sets for the Knees to Elbow.  Short breaks and stay moving!

Rich V. - 21:48 185#
Joobin - 16:25 185#
Nicole C. - 16:36 (3) 43#
Chris S. - 18:14 (3) 63#
Vanessa - 20:12 83#
Brenda D. - 16:24 83#
Abby - 16:23 73#
Spencer - 18:55 85#
Liz - 18:17 63#
Taylor - 16:37 135#
Anthony - 24:08 Rx
Mason - 23:38 135#
Tara - 15:48 103#
Ryan - 23:00 115#
Steve V. - 20:28 135#
Dennis - Mod
Joe - 16:43 Rx
Patricia - 17:18 33#
Angie - 16:12 63#
Jake - Mod
Jason G. - 27:34 185#
Becca - 17:42 83#
Cara - 16:17 53#
Rice - 14:30 (3) 25#
Ricey - 14:30 (3) 10#
Gina - 16:17 53#
Bob - Mod
Karen - 22:51 53#
Sean L. - 19:54 115#
Jovany - 19:19 85#
Delilah - 18:08 53#
Leslie - 17:35 83#
Gaylene - 13:30 Mod
Yajaira - 20:17 53#
Cindy - 18:42 73#
Amarjit - 20:50 135#
James - 13:00 35#
Kristine - 18:10 53#
Jason T. - Mod
Marika - 17:25 63#
Ram - 24:39 155#
Nicole H. - 21:26 103#
Nita - 19:34 25#
Travis - 26:55 135#
Nick B. - 23:37 Rx
Lauren - 18:50 73#
Tony - 18:15 65#
Jen D. - 24:57 103#
Subhi - 21:16 115#
Vinette - 20:43 53#
Irish - 19:32 63#
Ana - 18:21 83#
Jessica - 18:43 Mod
Joey - 21:11 185#
Helen - 19:07 53#

5.21.14 Busted

WOD: Busted

Skill: Sots Press 4x10

12 Min AMRAP
12 Box Jumps (24"/18")
6 Knees to Elbow
6 Strict High Pulls (95#/63#)

In a full squat, press the barbell over your head, maintaining good posture during the sots press. Knees to elbow really means knees to elbows (not armpits).

Abby - 203 Reps 45#
Roheet - 126 65#
Rich V. - 156 Rx
Lindsay Z. - 180 63#
Nick Z. - 152 95#
Joobin - 180 Rx
Irish - 156 25#
Kenia - 165 43#
Oscar - 150 65#
Shanice - 180 45#
Ryan - 174 85#
Mason - 178 75#
Amy - 192 25#
Corretta - 132 43#
Jennifer P. - 162 25#
Eric Sr. - 234 65# Mod
Cara - 138 33#
Angela - 161 53#
Jen D. - 152 53#
Kristine - 155 43#
Angie - 186 53#
Jake - 156 Mod
Nicole - 9:43 Mod
Becca - 171 38#
Megan - -- Mod
Jordan - -- Mod
Anthony - -- Mod
Tyler R. - -- Mod
Tom S. - 193 Rx
Ronak - 8:34 Mod
Joe - 240 Rx
Tom D. - 233 Rx
Jason G. - 204 Rx
David - 264 Rx
Mark - 150 95#
Carmen - 189 33#
Bentli - 198 95#
Greg - 187 95#
Natalie - 178 38#
Delilah - 176 43#
Chase - 254 65#
Adrienne - 162 33#
Mike R. - 156 85#
Leslie - 196 53#
Rich E. - 149 65#
Jenna - 148 Mod
Danielle - 125 63#
Elisa - 132 Rx
Steve V. - 154 85#
Anthony G. - 178 75#
Kendal - 154 25#
Jason T. - -- Mod
Subhi - 156 Mod
Yajaira - 112 43#
Corina - 130 35#
Dennis - -- Mod
Austin - 212* 65#
Bryce - 187* 55#
Chris T. - 109 95#
Maria - 164 53#
Ram - 183 65#
Karen - 192 33#
Yvonne - 152 43#
Jessica Hg. - 172 15#

3.08.14 Nando Commando

WOD: Nando Commando 

Happy Birthday Vanessa!

Skill: Power Pulls 5,5,5,5,5

1RFT.
60 Man Makers (45#/25#)
40 Double Unders
30 Knees to Elbow

Power Pulls are just like a clean with out the rack.  Jump the bar up explosively with your legs, violent shrug and elbows high.

Nick Z. - 14:54 45#
Lindsay Z. - 11:25 25#
Spice - 6:56 Mod
Vanessa - 10:30 35#
Delilah - 13:00 25#
Jill - 10:05 10#
Garret - 13:18 35#
Heather - 10:16 25#
Fernando - 8:33 45#
Chris - 12:16 45#
Kaela - 14:05 35#
Arun - 13:52 25#
Keith - 15:40 35#
Tammy - 12:14 25#
Zoey - 14:20 10#
Kyle - 8:56 45#
Rich E. - 8:23 45#
Charise - 7:56 25#
Jason T. - -- Mod
Cole - 4:45 SPT
Joobin -9:23 45#
Lark - 15:28 25#
Patricia - 11:35 25#
Yajaira - 12:33 25#
Robert - 11:48 45#
Jen D. - 13:12 25#
Tim - 9:15 45#
Cara - 15:34 25#
Nick Bre. - 112 14.2
Jon C. - 60:00 Mod
Mike T. - 14:40 Mod
Bernie - -- Mod

11.15.13 Cyclops

WOD: Cyclops

Skill: Squat Cleans 8,8,4,4,2,2 / Kipping HSPU Review

14 Min AMRAP
10 Knees to Elbow
5 Hang Cleans (115#/65#)
10 HSPU's

Use the wall to your advantage during the kipping HSPU.  You will be surprised at how low you can lower your knees to create more hip thrust by keeping your tailbone touching the wall.

Danny - 212 Reps Rx
Mike G. - 126 75#
Oscar - 150 65#
Tyler - 169 75#
Mark N. - 146 95#
Regina - 135 33#
Orlando - 152 75#
OJ - 153 85#
Taylor - 123 115#
Vanessa - 175 63#
Jenifer C. - 150 Mod
Tara - 90 Rx
Jen D. - 131 43#
Michael T. - 113 85#
Fernando D. - 183 115#
Kenia - 175 43#
Jennifer P. - 170 Mod
Cortney - -- Mod
Sean O. - 170 Rx

10.8.13 The Carr

WOD: Carr

Skill: Snatch Balance 4x8

6 Rounds for time.
12 Box Jumps (30"/24")
10 Double Squat Wall Ball (20#/12#)
12 Hanging High Pulls (95#/65#)
10 Knees to Elbow

Tip of the Day: Remember that working out is more like a marathon than a sprint.  It takes time and many repetitions to get where you want to go.  Do not feel the need to increase weight only to sacrifice form, this only hinders you in the long run.  Do the common uncommonly well and see increases in strength.

Ben - 19:39 Rx
Casey - 19:53 12#
Tyler - 21:09 85#
Vanessa - 23:13 48#
Orlando - 26:04 65#
Roheet - 25:33 65#
Chris - 22:46 65#
Adam D. - 19:08 (4.5) 95#
Jenn - 16:13 33#
Corretta - 28:43 53#
Miles - 19:11 Rx
Mark - 26:02 Rx
Tom D. - 20:17 Rx
Sean O. - 22:01 Rx
BC - 25:54 Rx
Jordan - 21:10 85#
Angie - 15:21 (5) 35#
Patricia - 18:18 (4) 20#
Brenda - 22:22 43#
Joe - 20:44 95#
Danny - 19:41 Rx
Cara - 25:15 43#
Jason G. - 24:25 Rx
Heather - 19:16 43#
Marika - 21:08 33#
Nicole H. - 21:08 Rx
Stephanie - 17:50 Mod
Bernie - 21:58 Rx
Bryce - 23:17 45#
Spice - 23:31 85#
Subhi - 27:23 75#
Rick - 23:34 65#
Rosie - 20:48 Mod
Drew - 24:02 75#
Elisa - -- Rx
Danielle - 27:52 Mod
Joobin - 15:47 65#
Ronak - 22:37 43#
Jessica - 31:23 15#
Mike - 19:29 75#
Tom S. - 25:43 Rx
Kaela - 35:59 43#
Tim - 25:54 Rx

Congrats to Cara and Adam on their engagement!!

8.29.13 The Jones Complex

WOD: The Jones Complex (Happy Birthday Austin!)

Skill: O.H. Squat 5x3 working up to a heavy 3RM

1 Round for time.
29 Box Jumps (24"/18")
29 Jumping Pull Ups
29 KB Swings (1p/12kg)
29 Walking Lunges
29 Knee 2 Elbow
29 Push Press (45#/33#)
29 Back Extensions
29 Wall Ball (16#/12#)
29 Double Unders
29 Burpees

Tip of the Day:  Whether you think you can or can't, your probably right!

Adam H. - 13:40
Abby - 15:19
Rich - 12:31 Rx
Fernando D. - 13:17 Rx
Nicole H. - 13:18 Rx
Casey - 14:08 Rx
Lindsay Z. - 12:04
Ben - 14:50 Rx
Kyle M. - 17:58 Rx
Vanessa Ch . - 15:19 Rx
Eric D. - 21:39
Chris B. - 16:57
Adam D. - 20:48
Kelly - 20:19
Kenia - 20:07
Roheet - 17:53 Rx
Austin - 11:47 Rx
Tyler - 21:45 Rx
Angela - 21:23
Keri - 15:40
Cara - 18:42
Joe - 15:38
Kaela - 19:05 Rx
Heather - 16:40
Bob - 14:15
Jennifer P. - 17:28
Rick - 17:36
Jenna - 11:45 Rx
Sean O. - 12:17
Jason G. - 16:27 Rx
Fernando M. - 15:58
Danny - 12:49 Rx
Vanessa Ce. - 14:57
Yvonne - 15:17
Judith - 14:28
Elisa - 13:04 Rx
Helma - 17:34
Cindy - 12:50 Rx
Ronak - 12:42
Nick B. - 14:52.2
Subhi - 17:32
Jessica - 20:42
Kyle P. - 18:52
Marika - 15:59
Mike - 14:52.1