2.10.20 Macho Man

6.24.19

4.19.19

2.2.19

10.22.18

8.21.16 A.21

Skill: Front Rack Lunges - 5x12


4 Rounds
1/2 Mile Assault Bike
15 Power Clean (135#/95#)
30 Air Squats

Adrienne - 10:15 55#
Karen W. - 18:15 55#
Josh - 22:18 115#
Jennifer P. - 19:11 65#
Dave - 19:07 65#
Anthony B. - 19:18 Rx
Tom S. - 17:53 Rx
Hoangdan - 20:54 85#
Chris T. - 21:31 Rx
Nita - 17:19 45#
Manish - 22:29 95#
Shruti - 21:12 55#

AWL
- Power Snatch - 7x3 @ 70-75%
- Clean & Jerk - 7x3 @ 70-75%
- Weighted Planks - 4x1min (WBF)

Rose
Brianna
Kristine
Regina
Rohan
Navs
Tara
Orlando

5.12.16 Do or Die

Skill: Power Clean + Squat Clean - 15 Reps @ 65-85%

4 Rounds
15 Pull Ups
20 Box Jumps
15 Knee to Elbow
20 Air Squats

Jennifer H. - 19:24
Robert Mc. - 16:54
Winston - 19:11 Rx
Jenna - 13:03 Rx
Adam - 248 Rx
Regina - 17:23
Orlando - 248
Connor - 251
Carmen - 13:26
Maira - 14:17
Lindsay H. - 14:41
Michele - 13:54
Vince - 272
Rama - 10:15
Cody - 12:38 Rx
Suma - 10:40
Sean L. - 19:25 Rx
Mason - 17:40 Rx
Sean P. - 15:53
Anthony A. - 17:00
Joe G. - 11:56 Rx
Megan - 12:07 Rx
Steve V. - 16:49 Rx
Tom T. - 140 Rx
Robert Mu. - 18:54
Becca - 19:56 Rx
Marika - 14:47
Tara - Mod
Ram - 18:55
Quang - 16:14
Jewell - 17:17
Analilia - 16:13
Martin G. - 16:19
Amarjit - 11:20
CJ - 11:42 Rx
Lori - 16:40
Trinh - 14:22
Simon - 14:34
Matt - 19:37
Jacque - 17:03 Rx
Shanon - 12:47 Rx
Joleen - 15:31
Lauren - 12:48
Leslie - 16:44

Cindy - 240 
Stephanie V. - 253
Rhyna - 15:00
Melina - 17:47
Jose E. - 19:30
Rahul - 17:45
Himani - 17:35
Jose B. - 16:58
Gabby - 17:08 Subhi - 245
Nicole C. - 16:07
Chris S. - 17:25
Taylor - 16:43
Charles - 16:57
Tyler - 17:22

Endurance
- Tabata (4 Mins Each) - Double Unders, Front Squats, Burpees, Pull Ups
- 4 Rounds - 400m Run + 1 Min Plank

Kristine
Gaylene
Andres
Yajaira
Lisa
Karen V. 

2.27.16 Amigo

Skill: Power Cleans - 5x4 Weight by Feel

21 - 15 - 9
Deadlifts (185#/135#)
Ring Dips
HSPU's

Tim - 13:12 Rx
Penelope - 6:17 85#
Gaylene - 6:27 125#
Alex - 15:04 135#
Laura - 8:51 105#
Lauren - 6:05 135#
Josh - 10:45 165#
Nita - 9:40 85#
Lindsay Z. - 7:33 115#
Nick Z. - 8:12 135#
Manish - 11:30 115#
Vanessa - 18:28 Rx
Freddy - 9:45 135#
Hoangdan - 10:50 110#
Gina T. - 10:22 85#
Justin - 7:47 185#
Delilah - 11:38 125#
Chris S. - 19:41 Rx
Nicole C. - 13:18 115#
Rick - 15:57 135#
Bob - Mod
Jaclyn - 18:34 85#
Jenna - 173 16.1 Rx
Rose - 96 16.1 Masters Rx
Tom S. - 137 16.1 Rx
Mason - 15:26 Rx
Tara - 162 16.1 Rx
Subhi - 11:26 155#
Nicole L. - 10:10 55#
Nick B. - Mod
Cristina - 11:37 135#
Ernie - 202 16.1 Rx

12.8.15 Death By Pull Ups & Ring Dips

Skill: Power Cleans 5,5,3,3,3,1,1,1,1

1 Pull Up / 1 Ring Dip in the first minute.
2 Pull Ups / 2 Ring Dips in the second minute.
3 Pull Ups / 3 Ring Dips in the third minute.
4 Pull Ups / 4 Ring Dips in the fourth minute.
and so on, until you cannot complete assigned reps in the that minute...

Lisa - 9+10
Gaby - 13
Abby - 7+15
Lauren - 8+15
Regina - 7+13
Orlando - 7+8
Luis - 10+20
Shanon - 10+12 Rx
Tom S. - 8+13 Rx
Adam - 9+13 Rx
Megan - 7+12
Mason - 8+15 Rx
Joe G. - 9+18 Rx
Joobin - 10+21 Rx
Ray - Mod
Robert - 8+13 Rx
Ram - 8+6
Chase - 9+18 Rx
Cody - 11+20 Rx
Frddy - 10
Bob - Mod
Rich E. - Mod
Jenna - 9+8
Becca - 7+15
Cindy - 7+4
Brenda D. - 7+14
Brenda H. - 10
Melina - 7+12
Vanessa - 8+15
Delilah - 9
John - 8 Rx
Andres - 9+5
Alex B. - 8+15
Michele - 11+9
CJ - 12+16 Rx
Thang - 7+10 Rx
Tara - Mod
Tony - 7+7 Rx
Yajaira - 8
Lori - 8+14
Nick B. - 11+20 Rx
Jenifer - 9+28
Steve P. - 10+20
Bryan - 9
Jamie J. - 12+23
Garret - 6+6
Prince - 15
Suma - 11+20
Gaylene - 15+13
Irish - 8+7
Gabby - 9+18
Ana - 8+5
Hoangdan - 13+26
Kristine - 9+14
Karen - 16+31
Subhi - Mod
Jessica - 14
Tom T. - 8+17 Rx
Bernie - Mod
Ernie - Mod
 

8.26.15 P.O.P.

WOD: P.O.P. (Points of Performance)

Skill: Run 1 Mile 
then 
Clean technique (Scarecrow Squats, Deadlift+Shrug, Power Pulls)

3 Rounds
8 Power Cleans (165#/133#)
15 Box Jumps (30"/24")
25 Hollow Rocks

Alex - 8:32 83#
Lisa - 10:02 73#
Jesse - 10:34 65#
Chris T. - 36:00 AWL
Abby - 10:10 83#
Giana - 13:56 53#
Anthony - 13:27 Rx
Tom S. - 12:14 Rx
Eric Sr. - Mod
Carla - 10:31 35#
Chris S. - 11:40 95#
Nicole C. - 10:11 53#
Ana - 13:12 103#
Joe - 7:08 165#
Sean L. - 11:43 165#
Ryan L. - 10:27 135#
Mason - 9:17 Rx
Amarjit - 10:04 115#
Eric G. - 12:41 155#
Chase - 8:06 115#
Brenda D. - 11:15 103#
Garrett C. - 11:16 115#
Cindy - 13:57 103#
Steve P. - 8:23 95#
Kristine - 9:07 83#
Nicole H. - 8:16 103#
Karen - 11:03 53#
Jose E. - 12:41 95#
Trinh - 8:29 35#
Mark - 11:08 135#
Leslie - 8:11 103#
Melina - 9:47 63#
Yajaira - 12:09 63#
Tom T. - 10:40 135#
Gaylene - 12:30 103#
Ana D. - 8:35 43#
Bryan - 10:50 95#
Michele - 7:40 53#
Caitlynn - 8:20 35#
Vanessa - 9:17 93#
Natalie V. - 7:44 53#
Dustin - 9:30 95#
Kurt - 9:27 65#
Delilah - 11:32 83#
Stephanie V. - 11:14 53#

Nick N. 
Carmen
Irish
Vana
Danielle
Tara
Joobin
Bernie
Ram
Tim
Nick B. - Mod

5.23.14 Holleyman

WOD: Holleyman (Mod)

Skill: Pistol Squats! 10,10,10,10,10

20 Rounds.
5 Wall Balls (20#/14#)
4 HSPU's
1 Power Clean (225#/185#)

Scale the pistols by using a band or low box.  Be sure to loosen up the ankles well. Full squats for the wall balls and work to lockout during the handstand push ups.

Oscar - 22:47 115#
Lindsay Z. - 19:55 83#
Jason R. - 20:52 135#
Leslie - 15:00 (13) 93#
Dennis - 29:38 175#
Kody - 29:32 165#
Taylor - 29:07 185#
Vanessa Ch. - 21:00 68#
Maira - 26:38 63#
Abby - 18:20 103#
Nicole - 20:57 93#
Jenifer - 25:01 73#
Orlando - 27:24 135#
Regina - 19:09 63#
OJ - 28:43 95#
Kenia - 21:54 63#
Corretta - 29:08 103#
Teria - 22:10 (15) 25#
Maria - 24:34 83#
Eric Sr. - -- Mod
Ana N. - 15:37 (15) 33#
Joey - 28:49 185#
Kristine - 20:35 63#
Gaylene - 20:01 115#
Joobin - 31:26 165#
Mike T. - 27:36 135#
Tom S. - 29:27 185#
Eddie - -- Mod
Jovany - 25:35 65#
Dennis - -- Mod
Jaclyn - 23:38 83#
Tyler R. - 32:36 205#
Jennifer P. - 21:41 45#
Bob - -- Mod
Joe - 24:00 (17) 185#
Ram - 26:51 135#
Brenda D. - 19:57 83#
Cara - 17:57 Mod
Tyler M. - 26:26 135#
Will - 22:53 185#
Sara - 22:25 83#
Tim - 27:03 185#
Corina - 24:47 35#
Fernando D. - 23:21 135#x2
Elisa - 32:21 95#
Danielle - 32:06 115#
Jenna - 25:25 115#
Marika -27:16 63#
Brenda H. -  26:50 53#
Kaela - 26:54 103#

10.20.13 15-9-3

WOD: 15-9-3

Skill: Squat Clean & Jerk 1-1-1-1-1-1-1

15 - 9 - 3
Power Clean (115#/75#)
Toes to Bar
30 - 20 - 10 Double Unders
then
3 - 9 - 15
Jerks (Push or Split)
Pull Ups
10 - 20 - 30 Double Unders

Tip of the Day:  Listen to your body!  If you need a day off, give your body the rest it needs!

Thais - 19:43 35#
Yvonne - 19:45 Rx
Joe - 10:18 Kid
Jesse - 11:34 Kid
Kaitlin - 11:05 Kid
Fernando D. - 12:16 Rx
Jason G. - 10:42 115#
Tim - 17:34 95#
Tara - 21:22 75#
Drew - 20:59 95#
Rosie - 20:15 53#
Kaela - 27:05 53#

10.19.13 Gold Rush

WOD: Gold Rush

Skill: Sled Push / Power Clean Practice

1 Round for time.
49 Air Squats
21 Burpees
49 Air Squats
52 Sit Ups
49 Air Squats
7 Power Cleans (135#/85#)
49 Air Squats
94 Sledgehammers

Tip of the Day: Set up positioning is key!  If you are not positioned properly at the start, it is impossible to correct during your lift.  Correct position at the start is essential!

Jen D. - 16:11 53#
Ben - 12:49 Rx
Adrienne - 17:17 25#
Spice - 14:51 115#
Heather - 12:03 53#
Tyler - 18:41 85#
Jason G. - 17:49 95#
Monike - 16:00 43#
Tara - 11:11 Rx
Elisa - 13:37 Rx+
Marika - 17:21 33#
Kendal - 17:15 15#
Danielle - 18:23 63#
BC - 13:53 Rx
Nicole H. - 10:56 Rx
Ronak - 11:14 63#
Austin - 12:07 Rx
Bernie - 14:54 Rx+
Kyle - 11:56 Rx
Kristina - 11:52 63#
Danny - 10:12 Rx

9.22.13 Diesel 30

WOD: Diesel 30 (Happy Birthday Blane!)

Skill: Cleans / Pistols

4 Rounds for time.
9 Toes 2 Ring
22 Air Squats
8 Plyo Push Ups
3 Power Cleans (155#/85#)

Tip of the Day: Do not rush through your lifts.  Finish each rep before moving on to the next. "One rep at a time."

Adam D. - 7:34 95#
Subhi - 12:53 70#
Tyler - 10:04 85#
Adrienne - 8:54 15#
Judith - 7:54 63#
Rick - 8:59 75#
Danny - 6:07 Rx
Fernando - 7:07 105#
Ronak - 7:59 63#
Jessica - 7:28 40#
Vanessa Ce. - 8:00 53#
Cindy - 7:33 63#

9.8.13 Game On

WOD: Game On

Skill: Push Press 5-5-4-4-3-3 / Pistol Squats 5-5-4-4-3-3 / 3 Plank holds w/weight


4 Rounds for time.
10 Tire Flips
250m Row
5 Power Cleans (135#/83#)

Tip of the Day:  Go Niners!

Abby - 13:47 Rx
Subhi - 17:20 65#
Fernando M. - 17:28 Rx
Jessica - 15:11 40#
Kaela - 13:38 73#
Tim - 11:08 135#
Danny - 14:32 Rx
Vanessa Ch. - 14:48 53#
Judith - 13:32 53#
Richard - 12:29 Rx
Casey - 15:26 Rx