Skill: Power Pulls 7,7,7,5,5,5,3,3,3
For time.
Row 100m
50 Bar Thrusters (45#/33#)
30 Pull Ups
Compare to: 8.17.15 , 2.15.14 , 12.15.13
Ravi - 12:15 Rx
Amelia - 12:51 15#
Megan - 9:48 Rx
Chris T. - 12:50 45#
Nicole C. - 14:17 35#
Chris S. - 14:20 Rx
Ram - 11:21 45#
Dennis - 8:36 Rx
Vanessa - 9:53 Rx
Delilah - 12:52 Rx
Chris D. - 11:20 Rx
Jenna - 9:03 Rx
Lindsay Z. - 11:24 33#
Bob - Mod
Nick B. - 6:59 Rx
Anthony - Mod
Freddy - 17:23 45#
Brenda D. - 11:46 Rx
Ryan L. - Mod
MFF - 7:18 Rx
Skill: Clean Grip Power Pull
10 Min AMRAP
10 Toes to Bar
11 Deadlifts (155#/113#)
12 Burpees Over the Bar
Lisa - 100 115#
Jesse - 87 155#
Abby - 126 105#
Carmen - 132 115#
Alex B. - 91 Rx
Chris T. - Row
Michele - 158 Mod
Lindsay Z. - 130 93#
Cristina R. - 145 115#
Chase - 143 135#
Cody - 132 125#
Luis - 120 65#
Adam - 104 Rx
Ana - 126 115#
Lauren - 136 105#
Mason - 122 Rx
Joe G. - 160 Rx
Bob - Mod
Marika - 126 53#
Tara - 157 113#
Jason G. - 67 Mod
Maira - 132 73#
Amarjit - 132 155#
Caitlynn - 122 85#
Karen - 103 95#
Martin - 100 Rx
Rich E. - 93 165#
Trinh - 120 75#
Lori - 115 85#
CJ - 160 Rx
Chris T. - 110 155#
Andres - 124 155#
Irish - 121 95#
Leslie - 99 Rx
Tom T. - 104 Rx
Melina - 124 75#
Gaylene - 130 115#
Kristine - 126 95#
Matt - 119 115#
Jacque - 126 Rx
Shanon - 165 Rx
Ryan C. - 120 155#
Alen N. - 94 95#
Robert - Mod
Bernie - Mod
Ernie - Mod
WOD: Boom Box
Skill: Power Pulls 5x5 @ 80-90%
30 - 20 - 10
Toes to Ring
Over the Box Jumps (24"/20")
then
5 Dead lifts every 30 seconds for 5 minutes. (185#/133#)
Focus: Power Pull is a Chinese Style high pull. Think more of a clean with out a rack.
Lauren - 7:10 Mod
Robert - 12:45 Rx
Chris S. - 10:01 Mod
Nicole C. - 8:35 Mod
Eddie - 13:39 185#
Chase - 10:45 155#
Eric Sr. - 15:39 135#
O$h - Mod
Charlene - 14:30 55#
Ryan - 15:30 165#
Carla - 13:50 35#
Angie - 6:41 Mod
Patricia - 7:57 Mod
Steve V. - 12:30 Rx
Karen - 11:43 73#
Joe - 14:35 185#
Jason G. - 15:10 135#
Becca - 14:40 103#
Cindy - 14:40 133#
Stephanie B. - 14:13 83#
Brenda D. - 12:30 103#
Bob - Mod
Cross - 14:42 95#
Carmen - 13:38 103#
Kristine - 13:09 83#
Ray - 12:43 135#
Chris A. - 14:44 95#
Emily - 11:41 35#
Heather - 13:38 83#
Andres - 15:46 185#
Cara - 13:44 83#
Martin - 14:42 145#
Santhi - 14:28 35#
Jacque - 12:09 Rx
Matt - 12:09 135#
Trinh - 13:39 45#
Nino - 14:30 45#
Adrienne - 14:12 73#
Brenda H. - 15:30 103#
Melina - 15:27 65#
Mason - 14:11 Rx
Yajaira - 15:41 103#
Leslie - 13:40 123#
Steve P. - 12:15 85#
Jesse - 12:30 115#
Subhi - 17:52 95#
Tim - Mod
Nick B. - Mod
Jason T. - Mod
Danielle
Ana
Tara
Joobin
WOD: Gouda
Skill: Snatch Grip Power Pulls 5,5,5,5,5,5
For time.
20 Cleans (135#/113#)
30 Push Ups
20 Jerks (135#/113#)
30 Sit Ups
20 Dead lifts (135#/113#)
30 Burpees
Focus: Snatch set up is critical. Work the correct sequence, if the order is off you will likely feel out of sync. Use your legs in the WOD, especially the jerks!
Vanessa - 13:01 83#
Joobin - 10:50 Rx
Trinh - 9:59 25#
Regina - 12:35 73#
Leslie - 12:17 83#
Jesse - 18:34 53#
Kaela - 16:37 83#
Simon - 9:03 35#
Sruthi - 12:28 25#
Tom S. - 10:23 Rx
Adam - 17:45 Rx
Charlene - 13:35 25#
Angela - 15:55 83#
Mason - 13:43 Rx
Taylor - 20:26 Rx
Irish - 14:26 73#
Robert - 12:56 135#
Tim - 9:25 Rx
Megan - 8:16 Rx
Joe - 8:20 Rx
Patricia - 18:31 35#
Bob - Mod
Gaylene - 14:00 93#
Cindy - 14:09 83#
Ryan - 13:33 115#
Tara - 14:45 Rx
Heather - 12:39 53#
Rick - 11:50 75#
Delilah - 13:15 63#
Angie - Mod
Claudia - 13:48 53#
Marika - 11:32 53#
Tom T. - 12:55 95#
Jacque - 11:09 83#
Matt - 14:12 65#
Andres - 11:39 95#
Yajaira - 15:56 63#
Melina - 13:25 35#
Chris T. - 15:37 115#
Fernando - 9:27 Rx
Maira - 13:29 63#
Brenda H. - 12:53 63#
Leo - 13:43 65#
Jen D. - 15:19 83#
Nicole H. - 9:03 45#
Danielle - 15:37 Rxish
Ana - 12:00 83#
Nick B. - 8:48 Rx
Subhi - 14:26 115#
Stephanie V. - 12:57 63#
Amarjit - 13:09 95#
Adrienne - 13:30 53#
WOD: Flight
Skill: Power Pulls 4,4,4,4,4,4 - Working up to 70 - 100% of your 1RM Clean
For time.
Run 1 Mile
50 Push Ups
50 Sit Ups
100 Double Unders
Rather than a strict high pull where we finish tall and fully extended, go down and meet the bar when performing the power pull. Think of a clean with out the rack.
Joobin - 12:31 Rx
Regina - 14:20 Row
Orlando - 21:34 Row
Jacque - 14:56 Row
Robert - 23:37 Rx
Subhi - 17:22 Rx
Adrienne - 19:33
Eric Sr. - 16:12 Row
Corretta - 23:02
Anthony - 14:40 Rx
Joey - 23:49 Rx
Mason - 16:43
Ryan - 18:20
Tyler - 18:25
Jason R. - 21:50
Jen D. - 21:54 Rx
Steve V. - 15:15 Rx
Kody - 16:25 Rx
Gerard - 15:29 Rx
Danielle - 19:50
Jaclyn - 21:58
Carmen - 17:16
Bob - Mod
Dennis - Mod
Nicole H. - 15:35 Rx
Tom T. - 21:36
Gina - 19:26
Jennifer P. - 18:30
Claudia - 18:29
Maira - 14:43
Brenda H. - 14:29
Becca - 16:11 Rx
Jason G. - 16:20
Brenda D. - 16:14 Rx
Jason Y. - 18:13
Cindy - 15:41
Gaylene - 10 Ring Pull Ups
Kristine - 13:08
Amarjit - 16:28
Mari - 19:45
Kyle - 15:00 Rx
Tom S. - 15:40 Rx
Jason T. - Mod
Stephanie B. - 8:46 Rx
Mark - 21:39 Rx
Jenifer - 21:38
Steve P. - 17:54
Ana - 16:23 Rx
Lauren - 17:00
Tony - 19:07
Eddie - 18:28 Rx
Irish - 16:56
Kaela - 21:55
Nick B. - 14:46 Rx
Tim - 13:12 Mod
Helen - 22:16
Tara - 15:51 Rx
Stephanie V. - 17:34
Raghu - 25:03
Suma - 22:32
Nick N. - 17:48
WOD: Pirogue
Skill: Power Pulls & Hang Pulls (Snatch & Clean grip)
1 RFT.
50 Pull Ups
40 Ring Dips
30 Box Jumps (24"/20")
20 Power Snatches (95#/63#)
10 Tire Flips
The Power and Hang Pulls are like a clean or a snatch but with no rack or pull under. Proper set up position then an explosive jump.
Vanessa - 14:53 53#
Jen D. - 21:59 63#
Joey - 13:28 95#
Michael C. - 14:35 33#
Leslie - 8:51 (120) 63#
Regina - 14:10 Mod
Jeron - 16:26 33#
Anna - 16:35 33#
Becca - 18:21 43#
Kody - 16:54 43#
Taylor - 17:41 95#
Tammy - 15:25 33#
Cole - SPT
Tom D. - 13:38 95#
Mason - 19:36 95#
Ryan - 19:20 85#
Adam - 18:58 Rx
Heather - 15:50 43#
Mike T. - 18:36 75#
Jessica He. - 18:47 53#
Fernando D. - 14:12 Rx
Jaclyn - 11:52 63#
Anthony - 13:13 Rx
Carmen - 11:36 53#
Joe - 9:46 Rx
Greyson - SPT
Cross - SPT
Dennis - 9:25 Rx
Marika - 15:50 53#
Cara - 19:00 38#
Sean P. - 15:50 95#
Patricia - 18:36 35#
Danielle - 18:31 63#
Chase - 10:41 65#
Alex - 18:50 65#
Jason G. - 15:49 Rx
Tim - Mod
Gaylene - 16:55 65#
Kristine - 16:51 53#
Chris T. - 15:36 95#
Jenna - 14:24 63#
Nicole - 16:14 63#
Natalie - 11:31 43#
Delilah - 14:54 43#
Jason T. - Mod
Kyle - 16:50 Rx
Rich E. - 15:35 95#
Charise - 11:06 43#
Steve V. - 13:15 Rx
Bryce - 17:02 45#
Robert - 15:27 Rx
Stephanie - 13:21 43#
Mark - 19:07 95#
Sara - 10:03 53#
Brenda D. - 12:57 53#
Maira - 14:09 48#
Jenifer - 15:56 35#
Steve P. - 15:45 65#
Brenda H. - 15:02 48#
Gerard - 16:26 Rx
Ana - 13:48 53#
Igdalia - 17:44 25#
Tara - 16:13 63#
Maria - 16:56 63#
Amarjit - 16:18 85#
Fernando M. - 16:55 95#
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
Ravi - 12:15 Rx
Jenna - 9:03 Rx
