2.25.20

Alternating EMOM

Run 1 Lap

8 Muscle Ups

L-Hold: Accumulate 3 Mins

5.5.19

2.21.19

12.4.18

7.7.18

6.29.18

6.18.18

7.24.17

Skill: L- Hold - Accumulate 3-5 Mins

For time. Partition any way.
100 Cal Row
50 Box Jumps
50 Bar Rows
100 Russian KB Swings (32kg/20kg)

Carmen C. - 16:59 20kg
Joseph - 16:28 24kg
Casey - 162 12kg
Travis - 270 24kg
Matt T. - 290 20kg
Suzanne - 250 10kg
Analilia - 19:43 16kg
Kiara - 290 10kg
Regina - 15:49 20kg
Chia - 16:06 12kg
Tom T. - 16:31 24kg
Tom S. - 16:12 24kg
Maira - 18:33 16kg
Emma - 19:50 12kg
Gina - 273 16kg
Megan K. - Mod
Jordan - 14:44 20kg
Adrienne - 19:58 10kg
Sean K. - 17:53 20kg
Katie - 18:34 16kg
Gabby - 17:16 16kg
Katelyn - 265 12kg
Eric Sr. - Mod
Grant - Mod
Quang - 16:48 24kg
Lauren - Mod
Dom - 17:23 16kg
Bernie - Mod
Lindsay Z. - 16:18 12kg
Sara - 16:06 20kg
Jason G. - 20:15 24kg
Tara - Mod
Brianna - TC
Zoe - TC
Dylan - TC
Penelope - TC
Gaylene - 19:30 20kg
Brenda D. - 18:38 16kg
Joe - 15:39 24kg
Chris D. - 20:11 24kg
Danny - 215 24kg
Subhi - 22:05 20kg
Joobin - Mod
Robert P. - 19:06 12kg
Jenifer - 275 16kg
Karthik - 200 32kg
Russel - 265 20kg
Nick B. - 16:16 32kg
Miguel - 270 24kg
Ivo - 19:15 24kg
Bryan - 18:39 20kg
Kim - 17:58 18kg
Leslie F. - 19:46 14kg
Chris T. - 19:50 32kg
Yen - 293 12kg
Laura - 16:10 20kg
Megan L. - 180 16kg
Rob P. - 19:15 16kg
Carlos - 287 20kg
Celena - 19:10 12kg
Trinh - 19:29 12kg
Athanasios - 15:56 28kg
Ryan L. - 18:14 24kg
Sree - 250 12kg
Ram - 18:23 32kg
Santhi - 250 10kg
Hoangdan - 19:06 12kg
Jake - 280 32kg
Cindy - 17:25 16kg
Aaron - 220 12kg
Cedrick - 19:28 20kg
Jorge - 283 12kg
Yajaira - 280 14kg
Odeh - 19:13 16kg
Brenda H. - 16:57 12kg
Marvin - 280 20kg
Carmen M. - 255 10kg

6.20.17

Skill: L-Hold - Accumulate 3 Mins

10 Min AMRAP
Run 1 Mile
Cleans (185#/125#)
Rest 2 Mins
10 Min AMRAP
10 Dips
20 Alternating Pistols

Adam - 3/150 Rxish
Sara - 18/228 125#
Robert Mc. - 13/94 Rx
Vanessa C. - 20/247 85#
Matt T.- 18/210 95#
Suzanne - 10/270 55#
Claudette - 10/230 65#
Kym - 15/360 55#
Katie - 10/309 75#
Jose - 31/300 55#
Regina - 8/120 120#
Orlando - 5/210 185#
Chi - 10/270 65#
Carmen C. - 8/218 115#
Tom T. - 9/167 Rxish
Marika - 9/184 55#
Yesh - 25/160 135#
Jordan - 14/270 135#
Lay - 11/171 75#
Vanessa V. - -/180 75#
Sandy - 4/270 75#
Gabby - 11/256 85#
Katelyn - -/210 55#
Angelo - 15/105 Rxish
Tom S. - 17/136 Rxish
Nik - 10/174 125#
Brenda D. - 11/140 105#
Megan K. - Mod
Dave T. - 10/130 165#
Roheet - 4/150 115#
Dom - 8/100 135#
Nick Z. - 8/70 95#
Lindsay Z. - 8/110 95#
Joe - 18/172 185#
Tom T. - Mod
Kristine - 22/342 85#
Bryan - 6/330 135#
Jewell - 15/166 95#
Ana - 5/? 125#
Celena - 16/234 85#
Nino - 7/184 85#
Rich - -/310 125#
Melina - 3/164 125#
Athanasios - 22/182 125#
Chris T. - 9/162 185#
Irish - 11/168 95#
Gaylene - 11/220 125#
Joseph - 9/100 155#
Ram - 8/92 Rx
Evelyn - 7/150 75#
Miguel - 10/120 125#
Jorge - 5/106 55#
Gabrielle - 15/130 35#
Hoangdan - 8/148 95#
Rhyna - 5/185 95#
Subhi - 17/134 155#
Lisa - 15/? 55#
Ivo - 25/180 115#
Joanne - 5/120 Rx
Cindy - 8/159 95#
Chris Sa. - 7/123 95#
Nicole C. - 6/105 75#
Jenifer - 22/181 85#
Odeh - 10/250 105#

Endurance
Run 1 Mile
100 Sit Ups
100 Air Squats
100 Hollow Rocks
100 Lunges

Karen W. 
Madison

1.23.17 Rise Up

Skill: Hanging L-Hold - Accumulate 3 Mins


For Time.
65 Sit Ups
55 Burpees
45 Pull Ups
35 Box Jumps

Travis - 18:58 Rx
Brenda H. - 16:16
Yajaira - 16:39
Karen V. - 20:00
Jacque - 10:53 Rx
Nik - 18:10
Melina - 11:58
Regina - 16:09
Orlando - 16:53
Adam - 16:16 Rx
Carmen C. - 13:26
Maira - 16:07
Grant - 9:07 Rx
Jane - 15:30
Bobbie - 17:58
Sean K. - 15:37 Rx
Eric Sr. - Mod
Brianna - TC
Ryan N. - TC
Hoangdan - 13:37
Penelope - TC
Madison - TC
Brandi S. - TC
Jenifer - 17:04
Joe - Mod
Brenda D. - 13:48 Rx
Alvin - 12:35 Rx
Jason G. - Mod
Quang - 12:29 Rx
Rohan - Mod
Trinh - 12:59
Suma - 17:12
Raghu - 18:00
Tara - Mod
Tom T. - 12:29 Rx
Simon - 14:30
Raquel - 12:06 Rx
Rob P. - 17:13
Dakota - 11:28
Kristine - 15:09
Vanessa - 12:00 rx
Jacque - 10:34
Shruti - 18:26
Shanon - 9:14 Rx
Nita - 14:45
Matt - 16:15
Gladys - 12:25
Sara - 12:06 Rx
Christian - 12:56
Joobin - 7:58 Rx
Jake - 14:42
Marika - 11:50
Nino - 15:18
Evelyn - 14:59
Cindy - 15:10 Rx
Bryan - 14:26
Analilia - 14:15
Nick B. - 9:59 Rx
Sandy - 13:11
Jessica T. - 11:38
Anthony A. - 10:39 Rx
Ivo - 13:00
Ryan L. - 15:20 Rx
Jon - 15:29
Jorge - 19:30
Justin - 14:17 Rx
Odeh - 16:12
Hector - 20:00
Josue - 19:32
Marvin - 18:16
Carmen M. - 16:13
Ana - 14:31 Rx
CC - 183

4.7.16 Tandem

Skill: Hanging L-Holds - 4x3secs (Stay on the bar) x 6 sets

Partner WOD for time.
100 Bar Rows
then
4 Rounds:
Row 150m
10 Deadlifts (225#/155#)



Adam - 10:12 Rx
Regina & Carmen - 13:54 Rx
Lindsay Z. & Abby - 12:01 135#
Mike & Jesse - 16:29 165#
Rose - Mod
Vanessa & Chris D. - 13:21 Rx
Rahul & Himani - 14:20
Louis - 13:54 Rx
CJ - 4:46 Rx
Karen W. - 11:00 85#
Mason & Joe - 7:41 Rx
Lauren - Mod
Ella - Mod
Freddy - 8:56 155#
Brandi & Justeen - 11:35 55#
Jenifer - 10:54 125#
Maira & Simon - 9:40
Steve V. - 10:28 Rx
Jenna - Mod
Nick B. - 10:50
Robert Mc. & Jennifer H. - 12:52
Jamie & Adrienne - 15:36
Jacque & Matt - 11:04 155#
Michele - 10:16 135#
Ana & Leslie - 13:15 Rx
Quang & Chris T. - 12:31 Rxish
Alex N. - 12:10 75#
Shanon - 11:13 Rx
Cindy & Joleen - 13:29 85#
Rhyna & Vana - 11:54 105#
Rick & Bryan - 15:34 155#
Jorge & Juan - 12:05 85#
Hoangdan - 11:03 115#

Endurance
- Row 1k in the fewest strokes possible
- Run 800m - Rest 2 Mins - Run 1 Mile - Rest 2 Mins - Run 400m 

Yajaira 
Tara
Carmen
Gaylene 
Louis
Subhi


 

9.20.15 Demolition

Skill: L-Holds - 10 Max Holds

2 Rounds.
40 Lunges
50 Sledgehammers
20 Cleans (115#/83#)

Gaylene - 10:36 Rx
Michele - 11:35 73#
Jenifer - 12:06 Rx
Idean - 12:14 Rx
Subhi - 12:38 Mod
Ryan C. - 11:04 Rx
Shanon - 9:32 Rx
Manish - 11:35 75#
Nita - 11:01 55#

AWL
Front Rack Lunges
Muscle Snatch

Joobin
Lauren
Irish
Vana
Nick B. 
Ana D.

9.20.14 Compost

WOD: Compost

Skill: L-Hold Practice

30 C2B Pull Ups
Run 400m
15 Front Squats (155#/103#)
Run 800m
15 Front Squats
Run 400m
30 C2B Pull Ups

No rack for the Rx.  Hit it hard!

Abby - 18:59 53#
Gerard - 19:08 155#
Subhi - 16:34 115#
Danielle - 20:22 105#
Lindsay Z. - 20:01 53#
Kody - 16:31 155#
Koey - 18:52 Rx
Jenna - 22:02 Rx
Megan - 16:21 Rx+
Tom S. - 16:53 Rx
Mason - 20:07 115#
Regina - 20:14 63#
Orlando - 21:08 135#
Mari - 27:45 53#
Kyle - 22:15 155#
Brandon - 16:36 85#
Nicole H. - 18:52 83#
Ram - 23:30 155#
Irish - 21:35 73#
Nick B. - 35:06 Linda Rx
Joobin - 8:54 Cuffy Rx
Chris T. - Mod
Raghu - 17:52 12kg
Suma - 17:33 10kg
Tim - 38:35 Linda Rx
Anthony - Mod
Robert - 18:29 155#

Congrats to all this week's PR's!!

4.4.14 Hurlski

WOD: Hurlski (Happy Birthday Nicole!)

Skill: L-Holds in seated position

50 Double Unders
40 RKBS (16kg/12kg)
30 Power Cleans (135#/75#)
20 X-Fit Push Ups
10 Burpees
20 X-Fit Push Ups
30 Power Cleans (135#/75#)
40 RKBS (16kg/12kg)
50 Double Unders

L-Sits and holds are excellent for developing hip flexor and lower abdominal strength.  Practice these, but not too many!

Abby - 19:52 75#
Vanessa Ch. - 18:47 Rx
Kody - 19:43 Rx
Taylor - 21:21 Rx
Joey - 20:50 95#
Corretta - 17:44 75#
Eric Sr. - 20:18 95#
Nicole - 16:05 Rx
MFF - 13:32 Rx+
Ethan - 18:09 65#
Ana - 18:46 63#
Jesse - 22:07 75#
Joobin - 13:07 Rx
Danielle - 21:38 Rx
Kristine - 53#
Jenifer - 18:38 53#
Mark B. - 21:40 Rx
Jen D. - 21:26 Rx
Tara - 13:13 Rx
Robert - 15:32 115#
Austin - 19:20 14.5
Jordan - -- Mod
Eddie - 19:29 115#
Anthony - -- Mod
Joe - 12:48 Rx
Tyler R. - 12:16 Rx
Dennis - -- Mod
Angie - 12:04 43#
Patricia - 13:50 25#
Leslie - 16:38 Rx 
Brenda H. - 17:30 33#
Yajaira - 22:23 53#
Elisa - 12:40 75#
Ronak - 14:03 63#
Tom S. - 20:31 Rx
Brenda D. - 15:05 53#
Adrienne - 19:05 43#
Marika - 19:05 53#
Roheet - 19:14 85#
Lindsay Z. - 13:00 73#
Nick Bre. - 12:36 Rx


Great job!