7.25.19

5.9.19

11.17.18

7.11.18

`

5.12.18

3.2.18

9.19.17

Skill: Push Up Complex - (Hand Release - Strict - Plyo) x 25

3 Rounds for total time.
1k/.8k Bike
30 Med Ball Cleans
Rest 2:00

Jacque - Mod
Bri - 15:40 Rx
Michele - 17:21
Matt Sh. - 15:16 Rx
Josue - 17:13
Nik - 17:05 Rx
Rhyna - 17:45 Rx
Matt T. - 18:22 Rx
Bryan F. - 17:15 Rx
Chi - 15:48 
Regina - 13:31 Rx
Orlando - 15:19
Meshal - 17:14
Robert Mc. - 13:46 Rx
Grant - Mod
Carmen C. - 13:47 Rx
Adam - 15:14 Rx
Kym - 14:24
Shanon - 14:06 Rx
Analilia - 15:42
Kiara - 14:56
Katie - 16:19 Rx
Joel - 14:45
Christian - 14:21
Vineet - 15:56 Rx
Arun - 16:16
Maira - 16:26 Rx
Tom S. - 14:40 Rx
Christine - 14:29
Jane - 13:48
Simon - 16:49
Darlene - 15:20
Gaylene - 16:17 Rx
Tom T. - 17:40 Rx
Rahul - 17:30
Sean L. - 15:33
Joe - 12:27 Rx
Quang - 15:45 Rx
Tara - Mod
Megan K. - Mod
Jenifer - 14:40
Joobin - Mod
Dan - Mod
Lauren - MBC
Heather - 26:40 Rx
Jason G. - 15:30 Rx
Adrienne - 13:08
Angie - 16:50 Rx
Anthony - 19:30
Ariel - 12:58 Rx
Jacque - 13:20 Rx
Laura - 12:35
Vanessa - 14:26 Rx
Lorena - 15:50
Melina - 13:21 Rx
Ana - 12:40
Karthik - 14:12
Subhi - 15:50
Leslie - 13:10
Tharun - 16:45
Shruti - 13:22
Alex - 13:40
Russel - 14:50
Irish - 13:37
Stephanie - 24:42
Blair - 14:43 Rx
Rich - 14:27 Rx
Kristine MBC
Kim - 12:28
Nick C. - 14:02 Rx
Joseph - 15:07 Rx
Athanasios - 14:33 Rx
Natasha - MBC
Vipsy - 15:47 Rx
Atul - 17:03 Rx
Lay - 14:54 
Peggy - 14:29 Rx
Cindy - 13:58 Rx
Trinh - 15:13
Ryan L. - Mod
Odeh - 15:38 Rx
Santhi - 16:00

Endurance
Run 1 Lap
100 Push Ups
Run 1 Lap
100 Air Squats
Run 1 Lap
100 Sit Ups

Karen W. 
Karen V. 

4.30.17 4.30

Skill: Power Cleans - 6x4 @ 70%

2 Rounds
40 MedBall Lunges
Run 2 Laps
20 MedBall Cleans

Jewell - 12:56
Nik - 13:06
Kym - 12:43
Katie - 12:42
Sean K. - 9:56
Gina - 13:23
Emma - 10:51
Odeh -  13:11
Ivo - 11:06
Shruti - 15:00
Mike J. - 14:00
Manish - 17:29
Nita - 13:15

AWL
- Clean & Jerk - 4@75%, 4@80%, 4@85%
- Clean Pull - 4x3 @ 80-90%
- Deadlifts - 3x3 @ 100% Clean
- Strict Press - 5x4 WBF

Dom
Nino
Vanessa C.
Chris D. 
Natasha
Melina
Shanon
Yesh 

11.22.15 Ramsey

Skill: Overhead Squats 5,5,5,5,5

For time.
Run 400m
then
27 - 21 - 15 - 9
Med Ball Cleans (20#/14#)
Push Press (95#/65#)
then
Run 400m

Kristine - 16:16 55#
Chris T. - 18:14 Rx
Delilah - 23:46 Rx
Sergio - 21:42 85#
Ryan C. - 18:07 85#
Jessica - 24:45 45#
Jamie J. - 21:16 35#
Nita - 15:18 35#

AWL
Joobin
Vana
Jason T.
Michele
Jen T.
Red?

5.3.15 Open Workout 14.1

WOD: Open Workout 14.1

Skill: Med Ball Clean / Plank / Pull Up Negatives  EMOM

10 Min AMRAP
15 Ground to Overhead (75#/55#)
30 Double Unders

Compare to 12.31.14

Nita - 146 35#
Sruthi - 130 35#
Maira - 135 53#
Brenda H. - 100 53#
Manish - 101 55#
Alexandra - 103 Rx
Lisa - 135 35#
Kristy - 170 35#

Joobin 
Irish

12.20.13 Ballistic

WOD: Ballistic

Skill: Lightweight Snatch Balances

20 Min AMRAP
100Ft Walking MB Lunges w/ Rotation
15 Bar Rows
15 Wall Ball Sit Ups
15 MB Cleans O.T.S.

When performing the snatch balances try and hit the bottom of your squat at the same time you reach the apex of your press overhead.  If we reach extension in the arms before we squat we are performing an overhead squat.  All about speed to the bottom!

Abby - 285 10#
Taylor - 510 20#
Subhi - 460 16#
Patricia - 405 10#
Angie - 525 10#
Amarjit - 580 12#
Regina - 550 10#
Orlando - 564 16#
Kyle M. - 825 20#
Tom S. - 690 20#
Kaela - 580 12#
Tim - 630 16#
Miles - 825 16#
Travis H. - 725 12#
Marika - 702 10#
Lindsay Z. - 863 10#
Nick Z. - 550 20#
Fernando D. - 853 20#
Eric Sr. - 475 16#
Rick - 580 16#
Jennifer P. - 435 10#
Roheet - 580 16#
Monike - 550 12#
Alex L. - 195 Mod
Eddie - 573 16#
Nicole - -- Mod
Mark B. - 550 20#

10.22.13 Wilson

WOD: Wilson (Mod)

Skill: Pistol Squats / Push Jerks

4 Rounds for time.
1 Lap w/ Med Ball
10 Wall Ball
20 Med Ball Cleans
30 Lateral Hops over Med Ball
20 Russian Twists
10 Jumping Squats (Butt touches Med Ball)

Tip of the Day: When executing the push jerk we still want to create vertical force and not just a drop under the bar.  As we increase weight you will need that bar moving upwards to allow ourselves to push underneath the bar.

Spice - 22:20 16#
Ben - 19:57 Rx
Lindsay Z. - 20:30 Rx
Nick Z. - 27:02 16#
Orlando - 25:38 16#
Roheet - 24:14 16#
Adam D. - 22:50 16#
Corretta - 26:00 Rx
Kenia - 32:45 10#
Monike - 22:55 10#
Austin - 17:35 Rx
Mark - 20:14 Rx
Fernando D. - 19:00 Rx
Jordan - 20:50 Rx
Joe - 21:10 Rx
Brenda - 21:28 10#
Tom D. - 20:17 Rx
BC - 18:51 Rx
Bob - 26:00 16#
Cara - 30:14 10#
Angie - 21:38 Mod
Patricia - 24:24 Mod
Jovany - 10:00 (2) 10#
Stephanie - 17:38 Mod
Elisa - 22:13 Rx
Danielle - 26:58 Rx
Heather - 19:41 10#
Vanessa - 21:24 Rx
Lindsay D. - 22:00 10#
Marika - 20:39 Rx
Justyn - -- 12#
Thais - 25:50 10#
Tim - 26:09 Rx
Helma - 31:23 Rx
Bernie - 25:53 Rx
Ronak - 21:34 Rx
Jessica - 25:13 10#
Mike - 17:53 16#
Joobin - 16:38 16#
Taylor - 15:13 16#
Jason T. - 20:13 12#
Fernando M. - 22:08 Rx
Danny - 21:47 Rx
Kaela - 21:40 Rx