12.19.19

8.11.19

7.28.19 Isabel

Compare to: 2.19.18

6.21.19

4.9.19

7.14.18

3.29.18

7.13.17

Skill: Double Unders - Max Unbroken test or 300/500s Total

15 Min AMRAP
10 Power Snatch (95#/65#)
15 V-Ups
10 HSPU's
20 Renegade Rows

AJ - 305 Rx
Claudette - 275
Carmen C. - 245
Sara - 167 Rx
Adam - 175 Rx
Kym - 165 
Analilia - 168
Kiara - 128
Chi - 190
Regina - 236
Katie - 168
Tom T. - 230 Rx
Char - 165
Jose - 173
Jason P. - 278
Darlene - 220
Gaylene - 236
Miles - 245
Aleksey - 220
Katelyn - 174
Jordan - 240
Luis - 190
Sandy - 225
Baggy - 190
Megan K. - Mod
Jake - Mod
Nik - 173
Quang - 340 Rx
Marika - 227
Joe - 265 Rx
Brenda D. - 244
Steve V. - 248
Jenifer - 210
David T. - Mod
Tom T. - 234 Rx
Stephanie V. - 172
Ryan C. - 112
Jacque - 231
Matt S. - 180
Shanon - 225 Rx
Jewell - 221
Josh - 170 Rx
Ana - Mod
Celena - 203
Trinh - 275
Gladys - 190
Karthik - 165
Leslie F. - 226
Amber - 171
Kim - 347
Yesh - 190 Rx
Melina - 190 Rx
Rob P. - 166
Mike J. - 169
Hoangdan - 220
Athanasios - 123 Rx
Jorge - 153
Cindy - 223
Odeh - 166
Lisa - 245
Chris S. - 166
Nicole C. - 177
Cedrick - 168
Jake - 194
Aaron - 165

Endurance
5 Rounds
Row 1k
Rest 2 Min

Karen W. 
Emma 

7.20.15 Amplifier

WOD: Amplifier

Skill: Ring Dips 4x10

4 Rounds
15 Renegade Rows (35#/20#)
15 DB Thrusters 
15 Sit Ups
15 Burpees

Adam - 23:28 30#
Orlando - 19:49 30#
Regina - 18:50 Rx
Nick B. - 15:58 Rx+
Tim - 15:40 Rx
Nita - 18:12 10#
Manish - 18:29 20#

Andres
Jessica

6.23.15 Wanted

WOD: Wanted

Skill: Muscle Ups or Pull Up Progressions

4 Rounds
18 Wall Balls (20#/14#)
20 Renegade Rows 
20 Sit Ups
18 KB Swings (20kg/12kg)

Focus: Remember we want to get onto top of the rings in the muscle up, so speed from an explosive hip action is needed.  Don't hold back.

Jacque - 13:33
Regina - 14:59
Vanessa - 15:19
Carmen - 13:57
Matt - Mod
Becca - 15:06
Joobin - 13:02
Marika - 18:22
Manish - 18:45
Nick N. - 16:17
Beth - 17:04
Andres - 18:26
Adam - 14:52
Ryan - 14:11
Chase - Mod
Megan - 11:21
Joe - Mod
Jenifer - 19:43
Jose - 20:14
Jason G. - 23:51 (5)
Fernando - 12:29
Brenda D. - 14:12
Robert - 12:27
Tara - Mod
Mason - 13:20
Dennis - Mod
Cindy - 15:32
Bob - Mod
Gaylene - 14:41
Kristine - 16:57
Trinh - 18:54
Nino - 20:04
Sruthi - 20:33 
Rich - 18:05
Melina - 19:01
Stephanie B. - 15:48
Vince - 19:02
Chris T. - 16:10
Tim - 12:24
Brenda H. - 19:23
Tony - 16:18
Lauren - 15:07
Emily - 18:52
Adrienne - 15:15
Danielle - 16:03
Jenna - 11:01
Nita - 14:52
Kaela - 17:37
Maira - 17:20
Irish - 17:44
Ana - 15:07
Amelia - 14:20
Abraham - 13:56
Karen - 21:19 
Subhi - 14:58
Ram - 12:48

1.10.15 Moving Day

WOD: Moving Day

Skill: Push Jerk/Split Jerk 8/8, 6/6, 4/4, 2/2

For Time.
18 - 14 - 12
Box Jumps (24"/20")
Renegade Rows

Eddie - 8:35 35#
Jesse - 9:43 10#
Jenifer - 10:32 20#
Kristine - 5:43 20#
Andres - 6:47 25#
Becca - 6:04 15#
Shanise - 5:11 20#
Ryan - 5:25 35# Mod
Heather - 5:20 15#
Megan - Mod
Mason - 5:12 40#
Nita - 6:25 15#
Prince - 6:12 20#
Sona - 6:36 5#

Seema - 6:36 10#
Danielle - 5:30 25#
Tim - 9:59 Mod
Vanessa - 6:51 25#
Delilah - 7:54 20#
Dennis - 4:12 35#
Jaclyn - 5:52 20#
Jason T. - Mod
Nicole H. - 5:24 25#
Chris T. - 305 155 405 = 865 CFT
Jennifer P. - 8:59 5#
Shanon - Mod

9.4.14 Stash

WOD: The Stash

Skill: Muscle Ups 5x5

4 Rounds
30 Double Unders
20 KB Lunges (20kg/12kg)
30 Single Arm Renegade Rows (40#/25#)
20 Wall Balls (20#/14#)

Muscle Up scale are progressions and weighted dips.  Maintain good posture while lunging and passing KB through legs at bottom of lunge.

Nicole H. - 17:47 Rx
Jen D. - 28:52 15#
Vanessa - 18:37 20#
Angelina - 23:02 15#
Cindy - 18:18 20#
Lindsay Z. - 21:20 20#
Grant - 26:07 20#
Teria - 24:47 20#
Jordan K. - 19:51 25#
Justin K. - 20:45 20#
Kody - 16:30 Rx
Jason P. - 18:42 30#
Joey - 18:46 Rx
Adam - 22:36 40#
Mason - 21:17 40#
Tyler B. - 16:05 25# (3)
Angela - 24:13 20#
Jim - 29:15 25#
Jenifer - 12:49 10# (2)
Irish - Mod
Joe - 13:09 Rx
Joobin - 17:15 Rx
Lindsay D. - 15:50 15#
Cara - 20:00 20# (3)
Jason G. - Mob
Karen - 29:40 15#
Allie - 25:00 Rx (3)
Chris T. - 22:12 30#
Jenna - 22:29 Rx
Leslie - 18:51 20#
Crystal - 22:34 20#
Tim - 17:16 Rx
Subhi - 20:17 Rx
Jason T. - Mod
Tony - 19:30 20# (3)
Lauren - 22:39 15#
Kristine - 23:14 25#
Gaylene - 13:00 Mod
Carmen - 17:09 20#
Kaela - 24:43 Rx
Maira - 21:07 20#
Tom S. - 20:00 Rx
Brenda H. - 22:40 20#
Taylor - 19:53 Rx
Tara - 16:41 Mod
Gerard - 18:40 Rx
Delilah - 21:42 20#
Ana - 24:14 20#
Raghu - 20:00 Mod
Samalatha - 19:00 Mod
Fernando M. - 24:52 Rx

3.23.14 Sunday Funday 23

WOD: Sunday Funday 23

Skill: 4 Power Snatches @ 75%. 6 min EMOM

Buy in: 40 Over the Plate Push Ups
3 Rounds:
15 Over the Box Jumps (24"/18")
20 Renegade Rows (30#/15#)
15 KB Deficit Dead lifts (28kg/16kg)
Buy out: 75m OH Plate Walk (45#/25#)

This is speed...
Kendrick Farris Snatching 140kg/308lbs x 5

Eva - 13:26
Leslie - 13:04 Rx
Osh - 16:05 20#
Maira - 12:18 Mod
Adam D. - 175 14.4Rx
Rich E. - 13:46 Rx

1.10.14 Detention

WOD: Detention

Skill: Sledgehammers 3x30

5 RFT.
15 Back Squats (95#/63#)
20 Renegade Rows
15 Box Dips

Maintain a nice plank position during the rows.  Squeeze the glutes and keep the abs tight.  Not too deep on the box dips, hands on the side of the box. 

Abby - 12:05 Rx/25#
Joobin - 9:28 Rx/40
Ben - 11:53 Rx/45
Regina - 16:03 43/15
Orlando - 16:16 75/25
Taylor - 16:21 85/30
Tasha - 12:57 43/10
Eric Sr. - 13:22 43/10
Rich V. - 13:37 Rx/50
Anthony - 16:04 Rx/30
Mark B. - 12:51 Rx/30
Dennis - 7:12 Rx/30
Tyler R. - 7:16 Rx/30
Robert - 8:29 Rx/25
Bobs - 16:17 Rx/30
Nicole - 8:15 Rx/20
Jenifer - Row
Jen D. - 11:18 Rx/20
Joe - 7:34 Rx/30
Danielle - 11:21 Rx/15
Tom S. - 10:33 Rx/35
Becca - 11:40 43/10
Bentli - 14:30 Rx+/30
Blake - 12:40 53/20
Jason G. - 9:44 Rx/30
Eddie - 9:05 Rx/30
Tim - 9:29 Rx/30
Adrienne - 10:13 Rx
Ana - 12:33 43/10
Yajaira - 15:06 15/10
Leslie - 13:59 65/10
Cara - 13:50 35/10
Jessica - 11:23 Mod
Steve P. - 10:40 65/20
Maria - 8:48 53/15
Spice - 8:45 Rx/35
Tom D. - 10:46 Rx/30
David B. - 7:21 Rx/30
Jason T. - -- Mob
Kaela - 9:36 Rx/20
VMN - 13:36 (3)45/20
Lindsay Z. - 8:11 Rx/20

12.17.13 Train

WOD: Train

Skill:  Front Squats 5x5 (Working the 1.5 Reps)

4 Rounds for time.
15 Box Jumps (24"/18")
20 Renegade Rows (30#/15#)
20 1 Legged Dead Lift (45#/33#)
15 Sit Ups

When working the 1.5 Reps in the Front Squats keep the abs real tight and elbows up while you work good depth.  These will help translate to heavier cleans and teach us how to get a better explosion out of the hole.

Regina - 17:35 15#
Orlando - 18:3425#
Spice - 13:50 Rx
Austin - 11:29 Rx
Lindsay Z. - 10:04 Rx
Corretta - 11:12 Rx
Taylor - 12:38 Rx
Monike - 13:42 Rx
Robert - 12:09 25#
Fernando D. - 10:25 Rx
Dennis - 8:57 Rx+
Anthony - -- Mod
Tyler R. - 9:04 Rx
Bentli - 9:09 Rx
David B. - 12:30 Rx
Joe - 9:22 Rx
Jason G. - 12:00 Rx
Brenda - 10:09 Rx
Sean P. - -- Mod
Patricia - 13:53 10#
Angie - 8:43 10#
Nicole - 11:09 Rx+
Ronak - 11:02 Rx+
Tasha - 13:40 10#
Vanessa - 11:30 Rx
Delilah - 15:18 10#
Heather - 10:43 Rx
Tyler M. - 14:41 Rx
Frankie - 14:11 Rx
Quan - 14:32 20#
Kat - 11:55 10#
Marika - 14:20 Rx
Yvonne - 14:07 Rx
Jason T. - -- Mod
Joobin - 9:48 Rx+
Tara - 9:45 Rx+
Fernando M. - 11:27 Rx+
Subhi - 16:11 Rx

11.8.13 Sophomore

WOD: Sophomore

Skill: Sledgehammer / GHD Sit Ups & Extensions

3 Rounds for time.
25 American KB Swings (1.5p/12kg)
30 Renegade Rows (35+#/20+#)
30 Plyo Lunges
25 Hollow Rocks

Stay real rigid with your hollow rocks!  Do not let the feet or hands touch the ground. Keep your abs engaged and the small of your back nice and flat on the ground.  Pick something to get better at each day!

Abby - 11:23 Rx
Mark N. - 18:17 20kg
Tyler - 20:20 18kg
Nicole H. - 9:46 Rx
Stephanie - 10:18 10kg
Taylor - 18:00 Rx
Shayla - 15:33 8kg
Jose - 18:27 12kg
Orlando - 15:04 14kg
Regina - 18:51 10kg
Tom D. - 10:17 Rx
OJ - 12:45 14kg
Corretta - 11:34 Rx
Tim - 14:51 Rx
Tom S. - 14:09 Rx
Jennifer P. - 15:05 8kg
Eric Sr. - 21:09 20kg
Danny - Mod
Jordan - Mod
Charla - 15:05 
Cortney - 14:54


Thank you to all those that came out last night and joined us bowling!  We had a great turnout of more than 30 people!  Hope everyone had fun and we look forward to having another outing soon!

10.10.13 Phil

WOD: Phil

Skill: Front Rack Lunges 3x20 / Bent Over Rows 3x10

EMOM 10 Mins
3 Front Squats (115#/65#)
6 Renegade Rows (30#/15#)
9 Sit Ups

Tip of the Day: When doing any exercise in the front rack position be sure to stretch out your triceps and lats to help with flexibility.

Tara - 10 Rds Rx
Jen D. - 10 43#
Tyler - 10 Rx
Ben - 10 Rx+
Spice - 10 Rx
Roheet - 10 75#
Vanessa - 10 Rx
Amy - 10 Rx
Tom S. - 10 Rx+
Jenn M. - 10 Mod
Keri - 10 Rx
Angela - 10 Rx
Jennifer P. - 10 
Jordan - 10 95#
OJ - 10 75#
Tom D. - 10 Rx+
BC - 10 Rx+
Nicole H. - 10 Rx+
Danny - 10 Rx+
Joe - 15 95#
Brenda - 15 Rx
Angie - 10 45#
Patricia - 13 15#
Cara - 11 53#
Elisa - 10 Rx
Lindsay Z. - 10 Rx+
Heather - 10 43#
Nick Z. - 9 Rx
Justyn - 9 55#
Subhi - 10 85#
Danielle - 10 Rx
Ronak - 10 Rx
Elisa2 - 10 Rx
Taylor - 10 65#
Fernando M. - 10 95#
Kaela - 10 Rx
Judith - 10 Rx